Mike O'Hern - what is he famous for in bodybuilding and does he use chemistry?

Start

The future titan of bodybuilding was born on January 26, 1969 in Seattle. He was the youngest of nine children.

Mike's father was interested in bodybuilding and football. All children from an early age were accustomed to sports - powerlifting, bodybuilding and others. As for her mother, she was an artist and believed that everyone should have a dream worth living for.

Mike repeatedly talked about how difficult it is to be the smallest in the family. From early childhood he suffered from dyslexia: he had to perceive all information by ear. Later, Mike repeatedly said that he developed his thinking skills precisely thanks to this circumstance. The penchant for analysis arose around the same time.

When Mike turned 15, he was already heavily involved in martial arts. It was then that he took part in a small tournament, which brought him first place in bodybuilding, powerlifting and martial arts.

What is calisthenics

The word "calisthenics" comes from the combination of the Greek words kallos - "beauty" and sthenos - "strength".

Athletes involved in calisthenics do not use free weights and exercise machines; they train on horizontal bars, parallel bars and Swedish walls - on sports equipment that can easily be found on the street. Therefore, calisthenics is also called street workout.

In fact, calisthenics is the oldest form of training. It became widespread with the advent of the public Internet, when it became possible to receive instructions online and find out the details of the training process.

Successes and achievements

At that time, his height was already 185 cm, and his weight was 80 kg. Among his strength achievements, we can note, first of all, the bench press (260 kg), deadlift (330 kg), squats with a barbell weighing almost 400 kg and 35 pull-ups. Having the appearance of a superhero, Mike easily received the titles of “Mr. USA”, “Mr. Washington” and “Mr. California” one after another. During his career, he took prizes in powerlifting competitions four times.

In addition to sports, Mike tried his hand at cinema. Among the films with his participation are “Keeper of Time”, “Barbarian” and others. The athlete participated in the American gladiator show, repeatedly appeared on the covers of glossy magazines and was recognized seven times as the best in the Fitness Model of the Year category.

Mike has written a book about bodybuilding, in which he shares his sports techniques and talks in detail about training.

Mike O'Hurne Strength Training: 12 Week Program.

If you want to put more meat on your bones and increase strength in your iron training, follow Mike O'Hurne's complete 12-week program guide.

Training split.

Monday: Chest, Cardio, Abs
Tuesday: Legs, Cardio, Abs
Wednesday: Shoulders, Cardio, Abs
Thursday: Arms, Cardio, Abs
Friday: Back, Cardio, Abs
Saturday and Sunday: Rest

Strength work on the main exercises of the program: incline bench press, barbell squats, deadlift.

Weeks 1-4, 70% of 1RM: 5 sets of 4 reps
Weeks 5-8, 80% of 1RM: 5 sets of 3 reps
Weeks 9-12, 90% of 1RM: 5 sets of 2 reps

The repetitions in the following exercises do not change.

Cardio:

Weeks 1-4, 30 minutes 4 days a week
Weeks 5-8, 45 minutes 5 days a week
Weeks 9-12, 1 hour 6 days a week

Many people often wonder: how does Mike O'Hearn, having such a physique that does not quite meet the canons of current bodybuilding, also have enormous strength?

The answer lies in his bodybuilding and powerlifting style training, which is based on the three main lifts - bench press, squat, deadlift - performed in a strong manner in the low rep range.

All you need to do is endure 12 weeks of hard work if you decide to try this program. In turn, bodybuilders will gain more muscle mass than ever, weightlifters will improve their strength performance than ever, athletes of other disciplines will gain all of the above.

Get ready for hard work and don't be like me, be better than me!

Signature.

Explanations of the program from Mike.

Step one is training the main muscle groups.

Back.

This back workout focuses on heavy deadlifts and only two secondary exercises: bent-over dumbbell rows and wide-grip lat rows.

The deadlift is the best weightlifting exercise. It loads the whole body. You can cheat on squats without performing the full range of motion, but you can’t do this on deadlifts! You just need to grab the barbell, lift it off the floor and pull as hard as you can with proper form.

Take your time, warm up properly with warm-up sets, perform them slowly and under control before moving on to the working weight.

I don't use wrist straps. You can't use them in competitions, why use them here? I change my grip on the bar every set. I do not listen to music. I don't need it to recharge my energy. I like the sound of iron. I love the feeling of heavy weights forcing every fiber of my body to work. Train hard enough and your muscles will feel sore the next day, but in a good way.

When I deadlift, I aim for density and thickness in the mid-back. Bent-over dumbbell rows give you a great workout for your lower and outer lats, while wide-grip lat rows give you a good “wingspan.”

Back workout.

1. Deadlift – 1 – 3 warm-up approaches with a gradual increase in weight, 7 working sets of 2 repetitions.

2. Bent-over dumbbell rows – 5 sets of 10 reps.

3. Wide grip lat pulldown – 3 sets of 10 reps.

Legs.

Below is one example of leg strength training. Your weights and reps will vary depending on what part of the 12-week program you do.

Read also: AMRAP circuit training for the whole body.

If you think this is too intense for you, remember Wolf's Law: A healthy person's bones will adapt to the load over time and change to become stronger.

I don't stretch before squats, I stretch during squats, going through the full range of motion, pausing for a second at the bottom of the range, pumping as much blood into the muscle as possible.

The bar of the bar is located on my trapezius at the level of my rear deltoids.

I believe in full recovery between sets. I take as much time off as I want. I'm in no hurry. This exercise loads the entire body and is mass-building.

The leg press is performed in the same manner - full range of motion. All movements are slow, do not rush! Rest between sets for 2 minutes.

When doing leg extensions in the simulator, bring the amplitude to the highest point, contracting the quadriceps femoris muscle as much as possible.

It's a tough workout and you have to be mentally prepared for it! I believe in you! If I can do it, then so can you!

Leg training.

1. Back squats – 1 – 3 warm-up sets with gradually increasing weight, 7 working sets of 3 repetitions.

2. Leg press – 5 sets of 10 reps.

3. Leg extension while sitting in a machine – 3 sets of 10 repetitions.

Breast.

Below is one example of strength training for the pectoral muscles. Your weights and reps will vary depending on what part of the 12-week program you do.

I don't do 10 to 12 reps like many athletes do. My little trick is that I do low reps but high sets. I work not only with free weights, but also on machines and still with heavy weights, even when I’m preparing for bodybuilding competitions, everything else in terms of muscle definition is done by diet.

I start my chest training with positive incline bench presses. I press a fairly heavy weight, but with a large number of repetitions, and in order to gradually approach my working weight, I perform 2–3 warm-up approaches with a gradual increase in the weight of the apparatus. I lower the weight slowly and under control, and press it with an explosive movement.

For dumbbell flat bench presses, use your legs to throw the weight rather than pulling it with your back, and assume a starting position lying down. All movements are slow and controlled. If possible, use the help of an insurer.

Next comes the dumbbell curl while lying on an inclined bench. Heavy weights are still used, work at full amplitude, arms slightly bent at the elbows.

I rest 3 to 5 minutes between sets to allow the muscles to recover once the heavy lifting is done.

Despite such long breaks, my pectoral muscles get an excellent pump.

Chest workout.

1. Bench press on a bench with a positive incline - 2 warm-up approaches with a gradual increase in weight; 6 working 5 reps.

2. Dumbbell bench press on a horizontal bench – 4 – 5 sets of 10 repetitions.

Read also: Push-ups, training program for one month.

3. Hand curls with dumbbells lying on a bench with a positive incline - 3 sets of 10 repetitions.

Step two is nutrition.

This is a fairly heavy workout, designed to simultaneously build muscle and increase strength, requiring powerful fueling.

The basic idea is that you should be gaining pure muscle mass, not just bulking up. Remember, the goal of training is to increase strength while improving your physique.

My base calorie intake is 5000 calories per day. And as I get closer to the end of the program, my daily caloric intake goes down.

Weeks 1-4: Calories drop to 4,500 per day.
Weeks 5-8: Calories drop to 4,000 per day.
Weeks 9-12: Calories drop to 3,500 per day.

I eat a balanced diet of 40% carbohydrates, 30% protein and 30% fat. This ratio works well with my body type and metabolic tendencies.

Feel free to adjust the percentages to suit your body and needs. But don't go crazy on carbs and skimp on protein. If you raise your carb percentage to 60%, you will not be able to give your body enough protein or healthy fats to succeed in my program.

I eat at least 6 times a day. If you want your houseplant to grow, you should water it frequently rather than watering it once a day. The analogy is not far-fetched. A constant stream of nutrients is better than stuffing your belly once a day or starving yourself. Muscles are no exception.

Step three - supplements.

Check out the categories I use for supplements.

BCAA.

BCAA blends are great for those who train hard. They help maintain muscle mass, support muscle growth, and promote muscle tissue repair.

Glutamine.

Glutamine is often thought of as a simple amino acid, and is one of the best ingredients to combat catabolic properties. This means glutamine may help provide protection against muscle failure, which is critical for proper recovery.

Fish fat.

Fish oil capsule supplements are obtained from oily fish. Fish contains a natural source of omega-3 fatty acids (EFAs), which are essential nutrients that provide numerous health benefits. They promote nervous system health and support vision, heart, brain and joint health.

Vitamin B complex.

Vitamin B-complex refers to all known essential water-soluble vitamins, with the exception of vitamin C. It is essential for the metabolism of amino acids, vitamin B12 and folic acid facilitate the steps necessary for cell division. Vitamin B also helps support healthy immune system function, stimulate energy, and support a rapid metabolism.

Greenery.

“Greens” are herbal supplements that are typically made from ingredients such as alfalfa, barley, and grains. Green supplements are designed to give you a daily dose of nutrient-rich plant vitamins, minerals and healthy enzymes.

Kelp.

Kelp is another gift from the sea. In addition to being rich in iodine, which is essential for healthy thyroid function, kelp provides a remarkable supply of vital nutrients, amino acids, vitamins and minerals that contribute to overall body health

Read also: Training program: 6 days a week.

Vitamin C.

Vitamin C is an important vitamin in maintaining healthy immune system function.

Multivitamins.

A multivitamin is one of the best investments you can make to supplement your diet. Essentially, multivitamins fill in any gaps left by your diet by providing the necessary amounts of micronutrients. This way, they allow your body to focus on growth and repair.

Potassium-manganese-zinc.

Potassium-Manganese-Zinc provides a synergistic blend of minerals designed to support bone health. This additional combination of premium forms of calcium, magnesium and zinc helps ensure the highest assimilation and balance of these minerals in the body.

12-week training program from Mike O'Hurne.

MONDAY (Chest, cardio, abs)

Morning.

1. Bench press on a bench with a positive incline – 2 warm-up approaches; 6 working 5 reps.

2. Dumbbell bench press on a horizontal bench – 5 sets of 10 repetitions.

3. Hand curls with dumbbells lying on a bench with a positive incline - 3 sets of 10 repetitions.

Evening.

1. Run on a treadmill - 30 minutes.

2. Crunches lying on the floor - 1 set for maximum repetitions.

TUESDAY (Legs, cardio, abs)

Morning.

1. Back squats – 3 warm-up sets; 7 working 3 reps.

2. Leg press – 5 sets of 10 reps.

3. Leg extensions while sitting in a machine - 3 sets of 10 repetitions.

Evening.

1. Running on the treadmill – 30 minutes.

2. Crunches lying on the floor - 1 set for maximum repetitions.

WEDNESDAY (Shoulders, cardio, abs)

Morning.

1. Military press – 3 sets of 8 reps.

2. Vertical barbell row – 3 sets of 8 reps.

3. Vertical row with dumbbells - 3 sets of 8 reps.

4. Raising dumbbells through the sides while standing – 4 sets of 12 repetitions.

5. Bent-over side dumbbell raises – 4 sets of 12 reps.

Evening.

1. Run on a treadmill - 30 minutes.

2. Crunches lying on the floor - 1 set for maximum repetitions.

THURSDAY (Arms, cardio, abs)

Morning.

1. Raising the barbell for biceps – 3 sets of 8 – 12 repetitions.

2. Seated dumbbell curls for biceps – 3 sets of 8 – 12 repetitions.

3. Raising the barbell for biceps on a Scott bench – 3 sets of 8 – 12 repetitions.

4. French bench press – 4 sets of 8 – 12 reps.

5. Triceps extensions from the upper block – 4 sets of 8 – 12 repetitions.

6. French press with dumbbells while seated – 4 sets of 8 – 12 reps.

Evening.

1. Run on a treadmill - 30 minutes.

2. Crunches lying on the floor - maximum repetitions.

FRIDAY (Back, cardio, abs)

Morning.

1. Deadlift – 3 warm-up approaches; 7 work, 2 reps.

2. Bent-over dumbbell rows – 5 sets of 10 reps.

3. Wide grip lat pulldown – 3 sets of 8 reps.

Evening.

1. Run on a treadmill - 30 minutes.

2. Crunches lying on the floor - maximum repetitions.

Saturday and Sunday are rest.

Attitude to chemistry

It’s impossible not to admire Mike’s numerous sporting achievements. However, there is something that slightly darkens the overall picture: the use of special drugs.

Such stunning results as squatting with a weight of 400 kg or pressing almost three hundred kg on an incline bench cannot be achieved without the use of special substances. Mike's training methods will be useless for bodybuilders who do not use anabolic steroids, since they are designed specifically for “chemical training”.

However, athletes are extremely careful in such things: if they use special drugs, then in reasonable quantities and exclusively under the supervision of a doctor. And this is high-quality pharmaceuticals, and not the cheap poison that teenagers are often addicted to. Mike's skin is in perfect condition and is the envy of many young girls. The internal organs are also fine (and how could it be otherwise? Otherwise, Mike simply would not be able to lift heavy weights and would look sickly).

Mike Mentzer

Mike Mentzer, distinguished by the versatility of his talent, as he has many achievements, both in sports and in business, and in literature. In addition, he comprehended the mechanism of the training process, puzzling many famous athletes.

Biography of Mike Mentzer

This unique man was born in Pennsylvania in 1951 on November 15th. At the same time, his youth was associated with a small city called Euphrates. Mike became interested in this sport at the age of 11, when he was looking through a magazine about bodybuilding. It was at this moment that the young man looked at the world in a new way and began to take responsibility for the structure of his body.

This is quite early compared to the age at which many famous athletes reached their peak. He never hid the fact that he took steroids and other supplements for the sake of high results.

He began to consciously take various drugs, which subsequently resulted in a deterioration in his health, although Mike himself did not hold this opinion, as he was philosophical about life.

He first started taking part in various tournaments at the age of 20. His ambitions were very high, as he set himself the goal of becoming the best bodybuilder in the world. A year later, he participates in the Mr. America competition and takes only 10th place, which for such an age cannot be called a modest result.

But Mike himself is not happy with his results, realizing that it is necessary to change the entire training process. After participating in Mr. America, Mike managed to meet the famous trainer Arthur Johnson, after which his entire approach to the training system changed, since he trained himself according to well-known and simple schemes.

The writer Ain Reid also seriously influenced the psychological state of the athlete. When he read her Atlas Shrugged trilogy, he began to assess the events happening around him in a completely different way. He became more self-confident and peremptory, which allowed him to rise one more level, psychologically.

He proclaims for himself the motto “The connection between mind and reality.”

Mike was not distinguished by piety and considered himself an atheist, having his own opinion on this matter: the existence of God raises many questions, since the place where he lives has not yet been discovered. This is what Mike Mentzer said about the existence of God.

His achievements

Mike first took part in the Mr. Olympia competition in 1979, competing in the heavyweight division. Here he confidently wins, but takes second place in the absolute category, remaining behind Frank Zane. The next year he decides to participate in this prestigious tournament again, but he only managed to take 5th place.

As for the winner, it turned out to be the well-known Arnold Schwarzenegger, who decided to return to bodybuilding. Then there were rumors that Arnold Schwarzenegger did not show anything unique at the competition, but for some reason he was the first. There were also rumors that everything was purchased in advance.

In fact, the contrast was visible between the 1975 Arnold and the 1980 Arnold, as Mike Mentzer himself admitted.

Beginning of a coaching career

After 1980, when Mike suffered a setback, he no longer participates in tournaments, but switches to coaching. His further success is due to the fact that he discovered a completely new training system, which led to the emergence of new approaches to the training system for bodybuilders.

His theory was confirmed by Dorian Yates, who won the prestigious Mr. Olympia tournament 6 times, despite the fact that Mike began training with this athlete at the age of 20.

By sports criteria, this is quite late, although not so early, considering the age at which Mike himself began training.

When his coaching career was just beginning, he used a slightly different training process scheme for his student Jones, but this did not give the desired result, and Mike decided to create his own methodology.

After analyzing the entire process, he concludes that the problem is due to muscle overload, so he works on exercises that are more vigorous but take less time. The fact is that muscles grow during the process of rest, and muscles need to be fully restored.

After several years of hard work, it turned out that students achieve optimal results when the number of approaches is reduced. He reduces their number to 2-4 approaches, over 4-7 days. This theory was seriously criticized, but Mentzer did not deviate from it and insisted on his own.

After some time, he managed to prove that he was right. Mike himself considered himself a workaholic who was ready to work 12 hours a day in order to get great pleasure.

Mike Mentzer The Story of a Great Bodybuilder

Illness and death of Mike Mentzer

Mike often had circulatory problems, problems with his spine and lungs. Despite this, he worked hard, not paying attention to the problems. When Mike was sick, he received a call from Arnold Schwarzenegger, who was ready to help this athlete at any moment. Mike was distrustful of the Terminator, but after this call he changed his mind about Arnold.

In 2001, Mike Mentzer died of cardiac arrest. A couple of days later, his older brother Ray also died. After the autopsy, experts found a large dose of morphine. The brothers took this drug to reduce pain attacks.

Mike Mentzer's Super Training

If you correctly draw up a diagram of the entire training process, then the athlete is able to increase his potential after each training session. In just a couple of months, inexperienced athletes were able to increase the strength of their quadriceps from 80 kg and 7 repetitions to 113 kg and 10 repetitions. As you can see, the growth is quite noticeable.

David Paul, one of Mentzer's students, performed 33 repetitions with a mass of 113 kg. At the same time, in the first lesson he did only 15 repetitions of leg extensions with a weight of 113 kg, and after that he did 15 repetitions with a superset, but already with a weight of 240 kg. A week later, he was able to do 27 repetitions of leg extensions and 38 repetitions of leg presses at the same weight.

By the end of the second week, the athlete was ready to do 33 extensions and 70 leg presses.

It only took a couple of sessions for Paul to increase the strength of his leg muscles by 388%. At the same time, in a month he managed to gain 3 kg of muscle. The duration of the classes was only 15 minutes.

If we compare with the fact that Mike had to study for 2 hours for 6 days and 5 years in a row, with minimal effect, then we can safely say that his new technique was noticeably superior.

By the way, with the help of super training, any athletes, even not the most gifted ones, can achieve decent results.

Before mastering Mike Mentzer’s super training, you need to take a break from classes for a couple of weeks in order to completely restore all the biochemical processes occurring in the athlete’s body.

You should know that high loads negatively affect human health, so it is better to perform super training when you are as rested and healthy as possible.

If you don’t do this, then it simply doesn’t make sense to expect good results.

V.I.T. Training By Mike Mentzer

Mike Mentzer's training program

If all conditions are met, you can begin classes. They must be performed every fourth day, that is, 96 hours after the end of the previous one. All training according to the Mike Mentzer method takes place in a high-intensity failure mode.

A set of exercises consists of 1-2 exercises for each muscle group, which are done separately or in super series. The main principle of the technique is complete muscle failure in 1 or 2 approaches, but in this case it is necessary to perform 1-2 warm-up approaches.

As a result, one muscle group is loaded once every two weeks, which leads to complete recovery and good muscle growth.

Monday

Breast

Reduction of arms in the simulator or extension lying on a horizontal bench, superset with...
Incline bench press (preferably on a Smith machine).

Back

Pullovers in the Nautilus simulator or pullovers with dumbbells, superset with...
Pull down with a narrow reverse grip.
Regular (not straight-legged) deadlift.

Friday Legs

Leg extensions, superset with...
Leg press.
Standing calf raise.

Tuesday

Deltas

Swing dumbbells to the sides (preferably in the simulator)
Bent-over dumbbell swings (better option in the simulator for information)

Hands

Standing biceps curl
Cable press superset with...
Push-ups on parallel bars.

Training mode

The athlete trains for an hour every day to maintain ideal shape. Moreover, he prefers to study at 4 o’clock in the morning.

While preparing for competitions, he increases the number of workouts to two per day, and spends the next three months in this mode. In the morning he studies for an hour, in the afternoon for two hours.

How do Michael's principles and training apply to natural athletes?

18-week training program on the horizontal bar and uneven bars for mass and relief

Despite the fact that everyone loves to talk about the naturalness of Michael’s form, you have to be a very naive person to believe in it. There are certain criteria by which it is clear that an athlete is running. If earlier it was possible to talk only about tests and external differences (which we talked about in the article “How to distinguish a chemist from a natural person”), now, when sports science can already say exactly what load will give an increase in strength and muscle mass, and what will be insufficient (or excessive), incorrect approaches to training immediately burn chemistry. Because it is chemistry that allows you to progress under loads that would otherwise not produce results.

In Michael's case, lifting weights 5 days a week with extreme weights would quickly lead to overtraining and injury. Regardless of what training experience the athlete has. Well, the fact that he is not inferior in form to Olympia participants (where everyone competes) significantly exceeds the genetic ceiling of any natural athlete.

The opinion of our editors is that Michael is on an “eternal” course with bridges, which of course does not detract from his merits. Regardless of the role of pharma, achieving and maintaining such a form for up to 50 years deserves great respect. So our opinion is rather a warning - you can admire Michael’s form and life as much as you like, look for inspiration in him and strive for his results, but you don’t need to blindly copy his programs (if you really find his programs) and principles - they are not suitable for those who train naturally.

Career

It is difficult to estimate when the career of the legendary athlete began. But Michael O Herne himself singles out two periods in his biography - childhood, where his father served as an example, and also his acquaintance with Joe Weider. From the very first gym Mike went to, he saw huge powerlifters around him who could easily lift a total of 350 kg in squats and deadlifts. For the young athlete, this was perceived as the norm, which affected his motivation in the future. Only later did he learn that those he was watching were professional athletes and reigning champions. During this period, Mike worked for ten people, which allowed him to receive incredible dividends from his efforts. Apart from his impressive physique and shape, he has also started to appear in the world of glossy fitness.

The second and main stage in the development of the fitness star’s career began in 1990, when he was noticed by Joe Weider at the Mr. Olympia competition. He saw Mike in the hall, called him over and noted that he simply had to appear in his magazine. After that, they held a photo shoot in Los Angeles, and a few weeks later Joe Weider signed the main contract of his life with Mike. In a way, Mike followed in the footsteps of Arnold, who had long been his idol and inspiration.

2008 brought Mike maximum fame when he played the role of Titan in the reboot of American Gladiators. His persona attracted more fans than the entire show combined. After that, Mike traveled almost all over the world, conducting training, seminars and master classes as part of his program “The Titan Tour”. Mike also repeatedly played in various films and television series. Among his most famous roles are the films “The Con Man,” “The Barbarian,” “The Timekeeper,” and his appearance in the TV series “It’s Always Sunny in Philadelphia.”

Despite Mike's incredible form even after turning 50, his professional career included a number of high-profile victories. Among them are 4 victories at the Mr. Universe tournament, as well as the title of Mr. America.

After that, he began to pay more attention to the media field, where he also became one of the best. Mike holds the record for having his photo appear in fitness magazines. In total, the athlete was published more than 500 times, including in the world's top magazines.

Mike O'Hurne is an icon of the fitness industry for several generations.

Mike O'Hurne is, without exaggeration, a legendary figure in the world of fitness. He has appeared on the covers of more than 500 magazines, won the fitness model category for 7 years, and participated in various strength tournaments. He is also the author of books, popularizers of training methods and concepts, a trainer and even a nutritionist. Despite the criticism Mike receives from time to time, he has an undeniable form, achievements and name in the fitness industry.

Height and weight

Mike has incredibly lucky genetics, which he inherited from his father. This can be seen from the athlete’s youth photos, in which he looks quite dry and with impressive muscle volumes. The best competitive parameters of an athlete:

Height - 191 cm;
Competition weight - 113 kg;
Weight in the off-season - 125 kg.

He retains his form even now, having stepped into the category of athletes 50+.

Posted by Mike O'Hearn the TITAN (@mikeohearn) Oct 26, 2022 at 8:23 am PDT

What is calisthenics

The word "calisthenics" comes from the combination of the Greek words kallos - "beauty" and sthenos - "strength".