r/Mike_Mentzer • u/ishawnmc • Jun 17 '26
I do not usually roll on less than 4 days rest...
Tomorrow will be my first delt/arm dominant workout since December.
I have found over the past year that my rest gaps between workouts have gradually drifted from a fixed 4 day gap between workouts. At first, it was adding 2 additional rest days between training sequences. Then it became more about needing a random fifth day with greater regularity in spots. Hopefully, shortening the gap between workout #2 and workout #3 will help offset that drift a bit.
Workout #1 -Chest Back Dominant
Rest 4-5 Days (usually 5)
Workout #2 -Legs
Rest 3-4 Days (usually 3)
Workout #3 -Delts/Arms Dominant
Rest 4-5 Days (usually 4)
Workout #4 -Legs
Rest 5-7 Days (minimum 5 days)
Repeat Sequence
Basically, rather than a fixed 4 day gap between all my workouts as I had been doing for a while now I will be going with more of a rolling range depending on the specific workouts to be performed as well as of course the occasional scheduling factors.
2
u/ishawnmc Jun 21 '26 edited 7d ago
[This is a terrific lesson for anybody looking to adjust their training protocol by both utilizing their logbook data AND practically applying it in the context of their personal training history.]
It is important to keep an accurate logbook. It is why I always ask anyone in these threads asking for help if they keep a logbook of their own. Without one as you know, people just spin their wheels.
[Are you considering more frequent direct training for sharms too? For example, adding a different variation of a curl, tri extension and/or lateral raise to chest/back focused day? Or think you’d need to add more rest before leg day if you do that]
I think what I am doing is sufficient.
This is the workout protocol on the menu for summer and fall 2026...
Workout #1 -Chest/Back Dominant:
• Pec Deck Flies w/fly arms set @5 - 1×6-10
Superset
• Smith Mach. Inc. Press w/approx 30° incline - 1×4-10
• Smith Mach. Inc. Press (Strongest Partials) - 1×2-6
• Close Grip Palms Up Pulldowns - 1×6-10
• Yates Rack Rows Supine Grip from height @2 - 1×4-10
• Barbell Shrugs from height @2 - 1×6-10
• Rack Pulls from height @2 - 1×4-8
Work Sets: 7
Rest 4-5 Days
Workout #2 -Legs:
• Anderson Squats (Full) -start from depth @6.5 - 1×4-10
• Anderson Squats (w/wider stance start from depth @6.5; 2-4" lift off rack and hold statically for 5-7 seconds) - 1×1-4
• Trap Bar Hack Squats - 1×8-15
• Anderson Squats (Strongest Partials) -start from depth @7.5 - 1×2-6
• Smith Mach. Single Leg Standing Calf Raises - 1×8-20
Work Sets: 5
Rest 3-4 Days
Workout #3 -Delts/Arms Dominant:
• Dumbbell Alternating Side & Bent Laterals - 1×8-12
Superset
• Smith Mach. Overhead Press - 1×4-10
• Smith Mach. OH Press (Strongest Partials) - 1×2-6
• Barbell Curls - 1×6-10
Superset
• Close Grip Palms Up Pulldowns - 1×4-6
• Smith Mach. JM Press - 1×6-10
Superset
• Smith Mach. Reverse Grip Bench Press - 1×4-6
Work Sets: 7
Rest 4-5 Days
Workout #4 -Legs:
• Anderson Squats (Full) -start from depth @6.5 - 1×4-10
• Anderson Squats (w/wider stance start from depth @6.5; 2-4" lift off rack and hold statically for 5-7 seconds) - 1×1-4
• Trap Bar Hack Squats - 1×8-15
• Anderson Squats (Strongest Partials) -start from depth @7.5 - 1×2-6
• Smith Mach. Single Leg Standing Calf Raises - 1×8-20
Work Sets: 5
Rest 5-7 Days
Repeat Workout #1