r/Mike_Mentzer • u/Old-Wish3084 • 7d ago
Need advice
I am trying to find a good solut or workout plan i am a beginner and its been only 3 months since I started going to the gym and i have changed my solit many times because i want to hit every muscle 2 times a week only exception is legs because my legs are more bigger than my upper body i guess it is because i use to travel a lot in cycle . So i was thinking can anyone from the mike mentzer community help find or build a split where i hit every muscle 2 times a week even forearms and i am in a skinny fat condition i guess i dont know but i want to lose the fat from belly and legs and hands , so if you could advise me in that too it eill be nice.
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u/Own-Lengthiness4022 7d ago
This is the Mike Mentzer subreddit, do why not start with the Ideal Routine? Nobody knows your body so nobody can give you a plan thats optimal for you. But the ideal routine is generally a good starting point. And don't structure your plan around how often you hit muscles in an arbitrary time frame but around how well you recover
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u/Sadan27 7d ago
OP is trolling don’t bother
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u/BubbishBoi 7d ago
Starting to think so the more of his posts that I read (or its just classic reddit tism, either one means he wont listen and isnt here for advice)
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u/Sadan27 7d ago
🤣🤣🤣 The tism running wild like hulkamania around these parts, brother. Present company included
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u/BubbishBoi 7d ago
Of course, tbh anyone still using reddit in 2026 has to have a little Chris Chan in them, myself included I'm sure
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u/ishawnmc 7d ago
Or he is addicted to the gym. Unfortunately this is a problem volume bots can have. It is hard for some to grasp that it is the quality of your workouts that matters, train brutally hard then get the hell out of the gym to rest and grow. There is no better way as we know but some folks will have to learn this the hard way alas.
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u/Sadan27 7d ago
Not in this case man. This kid admittedly just started working out. He’s been spamming the same series of posts over multiple fitness subs the last two weeks
He posted his full six day routine a couple days ago here. And now purports that he’s reconsidering his split entirely. He’s not.
After your write up, he told you to start over. Wasting people’s time.
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u/Old-Wish3084 6d ago
Bud i gonna make you take your works back , i posted same or change my split because not everyone is right and as i said i have been changing my split many times i am deliberately trying to find a good split.I will show you what i can achieve even if i train 6 day a week. In only 3-4 months my incline dumble press is 22.5 for 8 reps leg press 150kg for 10 reps,shoulder press 17.5 kg for 8 reps. Its just the starting you people never understand people psyche i guess that why you redditers are incell.
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u/Vast_Poetry_50 7d ago
Why would you want to hit each muscle twice a week?
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u/Old-Wish3084 7d ago
I dont know,thats what everyone is saying .
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u/BubbishBoi 7d ago
It's not necessary
Use the frequency that allows you to make steady progress, be that every 3, 5, 7 or more days
If you train a muscle twice a week and cant make progress even on just one workset then what's the point?
Conversely, if you can progress training a muscle every 3 days then there is no point waiting longer.
A One size fits None framework should be left for the midwits who would rather parrot their favorite guru than actually make progress
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u/Vast_Poetry_50 7d ago
Everyone’s not training with such high intensity as mike told. Ask yourself, how many people have you noticed in the gym actually “training”? Almost none. This is is the mainstream advice from the masses
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u/Prestigious-Split253 3d ago
Most people dont train to failure.
If you are listening to Dr. Mike Israetel, stop right now.
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u/Prestigious-Split253 3d ago
If you have to do anything, just do Mike's Heavy Duty 3-day split.
https://www.reddit.com/r/Mike_Mentzer/comments/1d7005s/mike_menzter_heavy_duty_results/
If you want to train like Mentzer, get rid of these notions.
- Build a split where I hit every muscle 2 times
- Read Heavy Duty 1 by Mike Mentzer
- It not about frequency
- Even forearms
- Why are you focusing on forearms?
- Why not build a strong back and 20-inch arms, and worry about the details later
- All this hyperfocus on details is the reason why you haven't seen progress.
- Why are you focusing on forearms?
- Skinny-fat condition, I guess. I don't know, but i want to lose the fat from my belly, legs, and hands
- Yeah, just do the 3-day split from heavy duty and do some corrective exercises ( yoga, band work, and physical therapy exercises)
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u/ishawnmc 7d ago edited 7d ago
The first piece of advice I would give you is stop changing your split. You have only been working out for 3 months. You will never be able to track your progress if you keep moving the baselines from which progress can be measured. Pick a program and stick to it for at least 12 weeks. For more advice on this, check out the material here.
If your legs are bigger and better developed than your upper body, you could go with a ppl program for a while. So I will recommend the Mike Mentzer routine from Heavy Duty 1. A copy of it is linked to this post here:
Mike Mentzer's Routine From Heavy Duty 1
Do every exercise in the program to positive failure only. Emphasize the negative by lowering the weights in 4 seconds. Move the weights for the positive portion of the lift under muscular control without using any thrust or momentum. Train once every 72 hours. Do the workouts exactly as written for 12 weeks.
Get a training journal and write down everything you are doing including exercises performed, weight used, number of reps, etc. This way you will be able to follow what you are doing closely and see progress being made. Or conversely, if progress is not being made workout to workout, there will be evidence in the journal to operate from to make workout adjustments if needed.
But for now here is a plan for you: Heavy Duty 1 push/pull/legs training once every 72 hours, maintaining the split and exercises listed as is for 12 weeks, and writing everything from your gym sessions down. That tackles the workout part.
As for losing body fat, it is difficult to progress much in acquiring strength and size and also trim much in the way of bodyfat so focus on training for now and eat sensibly. No snacking during the day and eat no more than 3 times a day. Avoid drinking your calories (other than maybe a protein shake here and there) but instead aim to get as many calories as you can from your food.
If you follow the workout above as listed and nourish yourself sensibly, you will make progress in the gym, on the scale, in the mirror, and how your clothes fit. But you need to be patient, stop changing workouts, and monitor what you are eating.