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MMA: Mixed Martial Arts

Rodrigo Nascimento enters his first UFC main event looking at teammate and UFC flyweight champion Alexandre Pantoja as an example.

Nascimento faces Derrick Lewis in a five-round heavyweight match Saturday at UFC St. Louis. The Brazilian talent plans to extend his win streak to four and climb the UFC rankings, to one day reach his ultimate dream of holding the UFC heavyweight title.

“I was talking to Pantoja the other day and it’s funny because he said, ‘I just wanted to get to the UFC, and all of a sudden we started winning fights and I saw it was possible,’” Nascimento told MMA Fighting. “I see it’s possible to become UFC champion too. It’s a matter of time. Derrick Lewis is my next step and I need to get past this guy, and I will.”

Nascimento defeated Tanner Boser, Ilir Latifi, and Don’Tale Mayes in his past three octagon appearances. Prior to that, he stopped Alan Baudot in the second round but had the victory overturned to a no-contest after failing a drug test for ritalinic acid. Nascimento was granted a therapeutic use exemption (TUE) after the fight, but the victory wasn’t reinstated because the Nevada Athletic Commission doesn’t accept retroactive TUEs.

The Brazilian heavyweight considers himself to be on a four-fight winning streak regardless, and believes he’ll enter the top 10 of the division with a victory at UFC St. Louis.

“[Lewis] has a ton of hype around him because he’s a funny guy, and also because he’s a good fighter,” Nascimento said. “I think this victory puts me on a different level in the UFC. After I beat him, I will definitely move up in the rankings and maybe fight a top-10 or even top-five [contender] in my next fight.”

Lewis lost a decision to Jailton Almeida in his most recent UFC appearance, dropping back into the loss column three months after a thrilling flying knee knockout of Nascimento’s teammate Marcos Rogerio de Lima. Nascimento said Saturday’s bout was originally planned for UFC 301 in Rio de Janeiro, but claimed Lewis declined competing in Brazil again.

Lewis has been finished in nine of his 10 UFC defeats, and Nascimento plans on capitalizing. Nascimento won his past three UFC bouts via decision and liked the experience of going 15 minutes in the octagon, but wants to go back to finishing people again.

“We trained really hard, so I’m ready to go five rounds or submit him in the first round, or knock him out,” Nascimento said. “I’ll make the most of every opening he gives me to go there and end this fight. … I wish I had submitted [Mayes] in Sao Paulo to put on a show for the people and I gave my all for that, but he was tough. Winning — and a full paycheck — is what matters in the end.”

“Derrick Lewis might come a bit lighter this time to be more agile,” he continued. “He can be surprising in many aspects. He has surprised other heavyweights in the past. His inside trips are dangerous, and his hands, no doubt about it. Everybody knows that. I’ll be alert to defend against that. The fact he’s an unpredictable fighter makes him very dangerous.”

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In the fitness world, Mike Mentzer’s training philosophies are having a resurgence in popularity. High-intensity training is more popular than ever and people want to learn about Mentzer’ training system.

Here’s a full breakdown of the Mike Mentzer workout routine and everything you need to know about this training style.

Who was Mike Mentzer?

Before we get into the Mike Mentzer workout routine, let’s talk about who Mike Mentzer was. Mike grew up in Pennsylvania and got into physical fitness and bodybuilding from a young age.

He began training seriously during his teens and worked his way up the ranks and became an influential figure within bodybuilding.

Mentzer’s approach to bodybuilding was heavily influenced by his background in philosophy. This intellectual approach set him apart from many of his peers in bodybuilding.

As a forward thinker, Mentzer developed a highly structured and scientific approach to training. His training philosophy was centered around intensity over volume.

Mike believed that the key to muscle growth and strength gains was to train with maximum intensity with just one set.

The Mike Mentzer Workout Routine 

Mentzer’s training philosophy was centered around the idea of intensity over volume. He believed the key to muscle growth and strength gains was to train with maximum intensity.

The entire Mike Mentzer workout routine revolves around one set to failure. Whenever Mike was in the gym, he would pick no more than three exercises and do a single set to failure.

Mentzer argued that this approach allowed for maximum stimulation of the muscle fibers without doing multiple sets. By following this training philosophy, he believed that it would reduce the risk of overtraining and minimize time in the gym.

The Mike Mentzer Workout Routine Training Splits

The Mike Mentzer workout routine is a training split broken up into three days of training per week

• Day One: Chest & Back
• Day Two: Legs & Abs
• Day Three: Shoulders & Arms

Day One: Chest & Abs

• Dumbbell Chest Fly, Cable Crossover: 1 set to failure
• Incline Smith Machine Press: 1 set to failure
• Machine Pullovers or Straight Bar Lat Extensions: 1 set to failure
• Close Grip Underhand Lat Pulldown: 1 set to failure
• Deadlift: 1 set to failure

Day 2: Legs & Abs

• Leg Extension: 1 set to failure
• Barbell Back Squat or Leg Extension: 1 set to failure
• Leg Curl: 1 set to failure
• Standing Calf Raise: 1 set to failure
• Weighted Decline Sit Ups: 1 set to failure

Day 3: Shoulders & Arms

• Machine or Dumbbell Lateral Raise: 1 set to failure
• Reverse Pec Deck or Dumbbell Rear Raise: 1 set to failure
• Barbell Curl: 1 set to failure
• Cable Triceps Pressdown: 1 set to failure
• Weighted Dips: 1 set to failure

What is the Duration of a Mike Mentzer Workout Routine?

The Mike Mentzer workout routine should last no more than 30 minutes per training session. Mentzer believed spending hours in the gym training would just burn the muscles.

He felt that you could get everything you need in just a 30 minute training session.

How Often Should the Mike Mentzer Workout Routine Be Done?

The Mike Mentzer workout routine was based on a split system. Typically targeting different muscle groups on different days of the week.

Mike advocated for a low frequency of training, with each muscle group being worked every 4-7 days to achieve adequate recovery.

The Mike Mentzer Workout Routines Resurgence in Popularity 

Years after Mentzer’s untimely death, his workout routine has had a resurgence in popularity. Online, there are now many hardcore fans of the Mike Mentzer workout routine, who have adopted the training philosophy.

It’s no surprise that Mentzer’s training theory has a huge fan base because there’s a lot of good stuff in it. The best part is that you’ll get results with less time spent in the gym.

The Positives of the Mike Mentzer Workout Routine

There’s a lot of good stuff within Mike Mentzer’s training theories, but there’s two reasons it’s still being used. These two reasons are because the Mike Mentzer workout routine is simple and effective.

His training system is easy to follow and will get you results. All you have to do is train hard for one set per body part and you will get results.

Criticisms of the Mike Mentzer Workout Routine 

While the Mike Mentzer workout routine can be an effective form of training, many exercise science professors have issues with it. Here are some of the biggest criticisms of Mentzer’s training style.

Outdated Training Methods

The biggest criticism of the Mike Mentzer workout routine is that the training methods are outdated. This doesn’t negate Mentzer’s influence as a forward thinker, but science wasn’t available during his era.

Now that more research and studies have been done on the best training methods, we know what works and doesn’t work. For his era, Mentzer was ahead of his time, but since more research has been done, we can see his theory’s flaws.

Mentzer’s Progression Algorithm

In Mentzer’s progression algorithm, he starts every exercise with 8 reps and continues at that weight until he completes 12 reps. Once he achieves 12 reps at the weight, he adds 10% to the load and restarts the progression.

Newer exercise science research has shown that you can hit hypertrophy with a 5-30 rep range and not just 8 reps. The other flaw in Mentzer’s progression algorithm is the progression will eventually take longer to achieve.

A better progression would be keeping the same rep-range, but adding 2.5 to 5 lbs in your next training session. You’ll have a more frequent progression and get better results.

Mike Mentzer vs. Arnold Shwarzenegger

The biggest detractor of Mike Mentzer’s training Theory was the legendary Arnold Schwarzenegger. These two were bitter rivals who hated each other.

Mentzer’s training theories and diet went against everything Arnold founded his training on. The two would constantly snipe at each other at Gold’s Gym and nearly came to blows.

In the 1980 Mr. Olympia, Mentzer came in fourth and Arnold took first when many thought he didn’t deserve it. This caused Mike to quit professional bodybuilding, citing that it was all political and in favor of Schwarzenegger.

The Legacy of Mike Mentzer and His Workout Routine

Despite his tragic passing in 2001, the Mike Mentzer workout routine is more popular than ever. There are now more people using the training philosophies that Mike developed decades ago.

It’s a shame that Mike didn’t live to see his theories validated, but people will continue using his training philosophies.

LowKickMMA.com

The Octagon is at the Enterprise Center in St. Louis, Missouri for tonight’s UFC on ESPN 56 event.  The fight card is headlined by a heavyweight bout between knockout artist Derrick Lewis and 15th-ranked Rodrigo Nascimento.

Lewis (27-12, 1 NC) will enter the match coming off a decision loss to Jailton Almeida in his last fight.  Lewis, ranked 12th in the division, has lost four of his last five fights and desperately needs a win to stay relevant in the weight class.   Nascimento (11-1, 1 NC) is riding a three-fight winner streak and looking to take out his highest profile opponent.

Start Times:

• Preliminary Card beings at 4 p.m. ET

• Main Card begins at 7 p.m. ET

UFC St. Louis Live Results and Analytics

UFC St. Louis Official Results

Main Card (ESPN/ESPN+, 7 p.m. ET)

• Derrick Lewis vs. Rodrigo Nascimento
• Joaquin Buckley vs. Nursulton Ruziboev
• Alonzo Menifield vs. Carlos Ulberg
• Diego Ferreira vs. Mateusz Rebecki
• Alex Caceres vs. Sean Woodson
• Waldo Cortes-Acosta vs. Robelis Despaigne

Preliminary Card (ESPN/ESPN+, 4 p.m. ET)

• Viacheslav Borshchev vs. Chase Hooper
• Terrance McKinney vs. Esteban Ribovics
• Tecia Pennington vs. Tabatha Ricci
• Billy Goff vs. Trey Waters
• Jake Hadley vs. Charles Johnson
• JJ Aldrich vs. Veronica Hardy

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MMA: Mixed Martial Arts

Diego Ferreira has many reasons to perform at his best against rising prospect Mateusz Rebecki at UFC St. Louis on Saturday night.

Ferreira and his wife welcomed their first daughter to the world four months after his knockout victory over veteran Michael Johnson in May 2023, which snapped an uncomfortable three-fight skid and gave him new purpose. Ferreira, a father of four boys too, sees his career with new eyes now.

“That’s the reason I’m coming back,” Ferreira told MMA Fighting. “That has motivated me even more. As a family man, I have to provide to my family. This sport gives my family a future. I love to compete, but this is a brutal sport. You have to be wise and know when to get in and get out, and I know that moment is coming for me as well. I’ve been in the UFC for 10 years already. That moment is coming. I don’t want to see it, but I know it’s there. I love my kids and my family and that’s the reason I fight. I have to give my 100 percent inside the octagon for my four boys and my girl.”

Out for nearly a full year after beating Johnson and cashing a Performance of the Night bonus, Ferreira said he asked UFC matchmaker Sean Shelby for a portion of his purse in advance to pay bills.

He aims to impress enough in St. Louis to pocket another extra $ 50,000 check.

“I’ve fought the toughest guys in the division and never turned down a fight,” Ferreira said. “I was going to fight Clay Guida on June 1 [at UFC 302], but Guida got hurt and I didn’t want to waste more time. I was focused on fighting and needed the money. I was behind three months in the gym, I had a newborn, so I had that pressure. I wouldn’t miss the opportunity.”

Rebecki is 3-0 thus far in the UFC with back-to-back finishes of Loik Radzhabov and Roosevelt Roberts in 2023, but Ferreira has beaten the likes of Anthony Pettis, Mairbek Taisumov, Rustam Khabilov, and Olivier Aubin-Mercier throughout his 9-5 UFC career.

“He’s a tough guy,” Ferreira said of Rebecki. “I remember getting in the UFC at 10-0 and I’ve learned a lot so far. I didn’t have the mindset I have today. This fight is perfect for me to show I’m still here. I want to fight for the belt one day. This guy has 19 wins but hasn’t fought anyone with a name yet. It’s going to be a first for him, the first experienced opponent he faces. That’s the difference between him and I. I’m not taking anything away from him, but that’s how I see this. No joke, I’m scared of myself for how good I’m feeling right now.”

Rebecki was stopped by Pawel Kielek a decade ago in his first and thus far only MMA loss.

A decorated jiu-jitsu black belt, Ferreira sees openings on his ground to explore Saturday.

“I want a submission,” Ferreira said, “especially because I got the knockout last time out, but it’s never 100 percent in the fight business. But I will come out victorious with a submission in the second round. I think I’ll put on a good pace on him and bring the victory in the second round. If not a submission, I’ll knock him out.”

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MMA: Mixed Martial Arts

The Vasiliy Lomachenko vs. George Kambosos start time, TV schedule, and ring walks are below for the Lomachenko vs. Kambosos fight card on Saturday at the RAC Arena in Perth, Australia.

This post will help explain the Lomachenko vs. Kambosos fight card and at which time the headliners are expected to make their ring walks.

The event features a six-bout card headlined by the Vasiliy Lomachenko vs. George Kambosos blockbuster showdown on ESPN and ESPN+. The Lomachenko vs. Kambosos ring walks are expected to take place approximately around 12 a.m. ET.

The Lomachenko vs. Kambosos prelims begin at 8 p.m. ET and will be unaired. The schedule for this portion of the card is below:

Imam Khataev vs. Ricards Bolotniks

Lucas Browne vs. Hemi Ahio

Joe Goodall vs. Djanago Opelu

The card then heads over to ESPN and ESPN+ pay-per-view at 10 p.m. ET. Vasiliy Lomachenko and George Kambosos collide for the vacant IBF lightweight title. Kambosos is also the current IBO lightweight champion.

The schedule for this portion of the card is as follows:

Vasiliy Lomachenko vs. George Kambosos, vacant IBF lightweight title

Andrew Moloney vs. Pedro Guevara, WBC interim super flyweight title

Nina Hughes vs. Cherneka Johnson, WBA bantamweight championship

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Flyweight Beef
| BJPenn.com

This weekend’s combat docket will feature UFC St. Louis, Vasyl Lomachenko vs. George Kambosos, Misfits Boxing 14, and BKFC 61, but fight fans woke up early Saturday to one of the most brutal knockouts you’ll see this year.

It all happened at Beatdown Promotions 7, which took place bright and early from inside Townsville Entertainment & Convention Centre in Townsville, Queensland, Australia. Apparently it aired live and free on YouTube, but most mixed martial arts (MMA) enthusiasts probably had no idea it was on or were sound asleep in their beds. Maybe they’ll pay attention now.

In an undercard matchup, undefeated finisher Mario Loga locked horns with struggling amateur fighter Daryl Paille. The two were supposed to fight back in September, but that was postponed and they finally connected early Saturday. Let’s just say it didn’t end well for Paille.

In the second round, the two fighters were trying to find space on the feet. That’s when Loga utilized some crisp footwork to get inside and land a monstrous right hand. It connected flush and immediately stiffened Paille. He violently crashed into the cage with his eyes wide open. Paille was clearly out as the referee rushed in and Loga walked off with his hands raised. Ringside officials rushed in to tend to a motionless Paille, who eventually came to.

If this wasn’t the morning jolt fight fans needed to prepare themselves for a Saturday chock-full of combat chaos then we don’t know what is. Check it out in the above video player and an alternate angle below:

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