Mike Mentzer vs. Arnold Schwarzenegger
When discussing the greatest bodybuilding rivalries, the one between Mike Mentzer and Arnold Schwarzenegger stands out. Both were icons in their own right, but their training philosophies and approaches to bodybuilding were very different. While Arnold rose to greater prominence and success, Mentzer's methodology provided a revolutionary, science-based alternative that challenged conventional muscle building. Let's look at their training styles, philosophies, workout splits, and ultimately, who had the most effective approach.
Mike vs. Arnold Training Style: Volume vs. Intensity
Arnold Schwarzenegger firmly believed in high-volume training. He would spend hours in the gym, sometimes twice a day, doing multiple sets and repetitions. His approach relied on sheer volume to promote muscle growth. Arnold's philosophy was straightforward: more work equals better results.
Mike Mentzer, on the other hand, advocated for High-Intensity Training (HIT), which he developed under Arthur Jones' mentorship. Mentzer contended that shorter, more intense workouts with maximum effort until failure were far superior for muscle growth. He believed in quality over quantity, arguing that excessive volume resulted in overtraining and a lack of progress.
Philosophy: Traditional vs. Scientific
Arnold came from the golden age of bodybuilding, when intuition, experience, and sheer determination guided training. His motivation-driven approach emphasized mind-muscle connection, pushing boundaries, and viewing workouts as a never-ending pursuit of excellence.
Mentzer, on the other hand, took a scientific approach to bodybuilding. He emphasized the need for rest, recovery, and efficiency. He believed that most bodybuilders were overtraining, and that growth occurred outside the gym during rest periods rather than during intense training sessions.
Mike Mentzer vs. Arnold: Workouts Compared
Arnold’s High-Volume Split:
Training Frequency: 6 days a week (sometimes twice per day)
Body Parts per Session: Trained each muscle group twice or even three times per week
Set & Reps: 20-30 sets per muscle group, 8-12 reps per set
Example:
Day 1: Chest & Back
Day 2: Shoulders & Arms
Day 3: Legs
Repeat cycle
Mike Mentzer 3-Day Split:
Training Frequency: 2-3 days per week
Body Parts per Session: Each muscle group trained once every 4-7 days
Set & Reps: 1-2 all-out sets per exercise, 6-10 reps per set
Example:
Day 1: Chest, Shoulders, Triceps
Day 2: Back, Biceps
Day 3: Legs
Rest for 4-7 days before repeating
Mentzer’s approach meant spending less time in the gym while still stimulating muscle growth effectively. His reasoning? The body requires time to fully recover before training a muscle again to achieve optimal results.
Who was more effective?
Arnold's record speaks for itself—seven Mr. Olympia titles, global fame, and a cultural legacy—but his methods may not be the most effective for the average person. His training style performed for him and many others like him, but due to superior genetics, recovery ability, and performance-enhancing drugs, many lifters risk burnout and overtraining if they follow his high-volume regimen.
Mentzer, while not as well-known as Arnold, left behind a more sustainable and, arguably, more effective training system. HIT-style training enabled faster recovery, less time spent in the gym, and consistent progress without overtraining.
Mentzer's approach is even more impressive because he achieved a physique nearly as impressive as Arnold's while training only a few times a week for one or two sets per exercise. This level of efficiency revolutionized bodybuilding, demonstrating that maximum effort and intensity, not endless volume, were the true keys to muscle growth.
Arnold and Mentzer both trained with unmatched intensity, and neither believed in half-hearted workouts. Where Arnold spent hours upon hours training, Mentzer achieved comparable results with a fraction of the gym time, focusing on absolute effort rather than pure repetition. This efficiency not only saved time, but also enabled faster recovery and long-term progress without the risk of overtraining.
The Drama Between Mentzer and Arnold
Mentzer and Schwarzenegger's rivalry was driven by personal tensions in addition to their differing training philosophies. One of the most well-documented moments of conflict occurred at the 1980 Mr. Olympia, which was packed with controversy. Many competitors, including Mentzer, believed the competition was rigged in Arnold's favor, resulting in heated backstage arguments.
According to Tom Platz, a turning point in their rivalry occurred when Arnold made a mocking remark about Mentzer's physique, claiming that he had a "fat stomach", watch here. This remark reportedly stayed with Mentzer for years, profoundly affecting him. Mentzer, known for his intellectual and analytical approach and wrestled with bodybuilding politics.
The animosity between them never got fully resolved, and the 1980 Mr. Olympia remains one of the most controversial competitions in bodybuilding history. Many believe that the judging was skewed in Arnold's favor, prompting Mentzer to withdraw from competitive bodybuilding altogether. This event marked a historic moment, establishing the divide between high-volume traditionalists and HIT advocates.
Final Thoughts
Arnold and Mentzer had a significant impact on the world of bodybuilding, and their methods continue to inspire athletes today. Arnold's high-volume approach contributed to his record-breaking seven Mr. Olympia victories and legendary status in fitness and Hollywood. Meanwhile, Mentzer's HIT principles influenced a more scientific, recovery-oriented approach to training, which is gaining popularity in modern bodybuilding routines.
Mentzer died in 2001 at the age of 49, leaving a legacy of effective training and disciplined thinking in bodybuilding. Arnold, on the other hand, has remained active in the fitness industry, promoting strength training and overall health into his 70s.
The most effective training method is determined by the individual. If you thrive on high-volume, marathon workouts, Arnold's approach may be for you. If you prefer efficient, intense workouts with maximum recovery, Mentzer's approach may be more beneficial. Both methods have their own set of benefits, and importance in the bodybuilding community.
If you want to learn more about Mike Mentzer, click here.
A couple more of my favorite legends in the bodybuilding world include Dorian Yates and Frank Zane, check them out!