A free companion for Mike Mentzer’s Heavy Duty method. Log one set to failure on the Ideal or Consolidated routine. It tells you the next weight, reps, or rest — and when to consolidate. Not just a workout tracker.

Why use Mentzer Log instead of a regular workout tracker?

Trackers record what you did. Mentzer Log tells you what to do next — add weight, add reps, hold, rest longer, or switch to Consolidated. No extra sets when you stall.

What is Mike Mentzer’s Heavy Duty training?

Heavy Duty is Mentzer’s method: brief, infrequent, high-intensity work. One set to failure. Grow in recovery. The routines are Ideal and Consolidated — not the method itself. If you are not stronger next time, you trained too soon.

How many sets should I do on Heavy Duty?

One working set to failure per exercise, after warm-ups. If you stall, add rest — not sets.

When do I increase the weight?

When you hit the top of the rep range in good form. Then add a little weight and start near the bottom. Double progression.

What if I get the same or fewer reps?

You were not recovered. Do not add weight or sets. Add a rest day, then repeat. If most lifts stall after extra rest on Ideal, Mentzer Log will call for Consolidated.

What is Mentzer’s Consolidated Routine?

The reduced Heavy Duty routine. Two workouts, three compounds each. A: squat, pulldown, dip. B: deadlift, press, calf raise. Rest 5–7+ days. Use it when the Ideal Routine stalls — Mentzer Log tells you when.

When should I switch from Ideal to Consolidated?

When most lifts fail to beat last time, even with extra rest. Mentzer cut volume, not added it. Mentzer Log makes that program call. Do not add sets.

How many rest days between Heavy Duty workouts?

Usually 4–7 on Ideal, 5–7 or more on Consolidated. If you are not stronger, add a rest day.

Does Mentzer Log use pounds or kilograms?

Both. Switch lb or kg for the session, or per exercise — machines and dumbbells often disagree.

Can I substitute exercises?

Yes — only Mentzer’s own swaps. Pec deck or flye. Pressdown or skull crusher. Barbell, preacher, or dumbbell curl. Pulldown or chin-up. Dip or decline press. Same slot, same log. Do not add extra lifts.

Is Mentzer Log for Heavy Duty II?

Yes. Ideal and Consolidated are the routines from Mentzer’s later book Heavy Duty II: Mind and Body. This is the logbook for those programs — not a replacement for the book. Mentzer told clients to keep a progress chart. That’s what this is.

Yes. Free at mentzerlog.com. Sign in with Google, X, or email.

Mentzer Log

Principles

A short field guide to Mentzer’s method — the rules this logbook actually enforces.

Intensity, not duration

Mentzer treated a working set as a precise stimulus. The set ends at muscular failure — the last repetition you can complete in good form. Extra sets after that do not add growth; they steal from recovery. Warm up thoroughly. Then one all-out set.

One set to failure

After warm-ups that never approach failure, perform a single working set. Mentzer’s later clients used forced reps or negatives only on safer machine movements, and only with a trusted partner. This logbook records the working set — the number that must be beaten next time.

Double progression

Pick the prescribed rep range. Stay at a weight until you reach the top of that range in good form. Then add a small amount of weight and start again near the bottom. You do not add weight because the calendar moved. You add weight because the reps were earned.

Growth happens in recovery

Training is the stimulus. Muscle is built between sessions. Mentzer lengthened rest as trainees got stronger — four days, then five, then a week or more. If every exercise is not stronger than last time, you trained too soon. Add a rest day. Do not add volume.

The Ideal Routine

Four brief workouts: chest and back, legs and abs, shoulders and arms, then legs again. Pre-exhaust supersets on chest, quads, and triceps — isolation to failure, then the compound with almost no rest. Rotate with several full days off between sessions.

The Consolidated Routine

When even the Ideal Routine stalls, Mentzer cut further. Two workouts, three compounds each. Squat, close-grip pulldown, dip. Then deadlift, press, calf raise. Five to seven days apart, longer if needed. The stronger you become, the less training you require — not more.

How this logbook decides

Hit the top of the range → go up in weight next time. More reps, still inside the range → same weight, chase the top. Same or fewer reps at the same weight → do not go up; rest longer. Below the range → the load is too heavy; drop it and rebuild. The chart after each session is the argument.

Full workouts: Ideal Routine and Consolidated Routine.

More is not better. Better is better.

FAQ

What is Mentzer Log?: A free companion for Mike Mentzer’s Heavy Duty method. Log one set to failure on the Ideal or Consolidated routine. It tells you the next weight, reps, or rest — and when to consolidate. Not just a workout tracker.
Why use Mentzer Log instead of a regular workout tracker?: Trackers record what you did. Mentzer Log tells you what to do next — add weight, add reps, hold, rest longer, or switch to Consolidated. No extra sets when you stall.
What is Mike Mentzer’s Heavy Duty training?: Heavy Duty is Mentzer’s method: brief, infrequent, high-intensity work. One set to failure. Grow in recovery. The routines are Ideal and Consolidated — not the method itself. If you are not stronger next time, you trained too soon.
How many sets should I do on Heavy Duty?: One working set to failure per exercise, after warm-ups. If you stall, add rest — not sets.
When do I increase the weight?: When you hit the top of the rep range in good form. Then add a little weight and start near the bottom. Double progression.
What if I get the same or fewer reps?: You were not recovered. Do not add weight or sets. Add a rest day, then repeat. If most lifts stall after extra rest on Ideal, Mentzer Log will call for Consolidated.
What is Mentzer’s Ideal Routine?: Four brief workouts in Mentzer’s Heavy Duty method: chest and back, legs and abs, shoulders and arms, then legs. One set to failure. 4–7 days between sessions.
What is Mentzer’s Consolidated Routine?: The reduced Heavy Duty routine. Two workouts, three compounds each. A: squat, pulldown, dip. B: deadlift, press, calf raise. Rest 5–7+ days. Use it when the Ideal Routine stalls — Mentzer Log tells you when.
When should I switch from Ideal to Consolidated?: When most lifts fail to beat last time, even with extra rest. Mentzer cut volume, not added it. Mentzer Log makes that program call. Do not add sets.
How many rest days between Heavy Duty workouts?: Usually 4–7 on Ideal, 5–7 or more on Consolidated. If you are not stronger, add a rest day.
Does Mentzer Log use pounds or kilograms?: Both. Switch lb or kg for the session, or per exercise — machines and dumbbells often disagree.
Can I substitute exercises?: Yes — only Mentzer’s own swaps. Pec deck or flye. Pressdown or skull crusher. Barbell, preacher, or dumbbell curl. Pulldown or chin-up. Dip or decline press. Same slot, same log. Do not add extra lifts.
Is Mentzer Log for Heavy Duty II?: Yes. Ideal and Consolidated are the routines from Mentzer’s later book Heavy Duty II: Mind and Body. This is the logbook for those programs — not a replacement for the book. Mentzer told clients to keep a progress chart. That’s what this is.
Is Mentzer Log free?: Yes. Free at mentzerlog.com. Sign in with Google, X, or email.