Total Results Blog

John Little is a fitness writer and author of several books, including the Bruce Lee biography "Wrath of the Dragon." He co-authored "Body by Science" with Dr. Doug McGuff in 2009, which in my opinion is the single greatest book ever written for the layperson about high-intensity exercise. In 2025, Little published "Mike Mentzer - American Odysseus", which is a detailed biography of former bodybuilder, philosopher, instructor, and writer Mike Mentzer. The author brings a unique perspective to this project, having been friends with Mentzer for over 20 years before his untimely death in 2001 at the age of 49.

Mike Mentzer grew up in Ephrata, Pennsylvania in a complicated family dynamic; he had older half-siblings from his mother's previous marriage in addition to his younger brother Ray. At the age of 11 he saw his first bodybuilding magazine, and soon thereafter he began weight training. As he grew large and strong throughout his teenage years, it was clear that he had the genetic potential to pursue competitive bodybuilding. Upon graduation from high school, Mentzer did a stint in the Air Force at Andrews Air Force Base in Maryland. It was during this time that he first started using steroids to prepare for bodybuilding contests (amazingly, they were not illegal until 1990). The story takes a most interesting turn when Mike learns about Nautilus training principles in the early 1970s from a fellow competitor, and he even spent several months in 1974 living in Florida and training with Nautilus founder Arthur Jones at Nautilus headquarters.

In the 1970s (and probably still today) bodybuilders utilized a high volume approach to their training, often doing split routines four to six days per week with as much as twenty sets per muscle group. This was the way that Arnold Schwarzenegger trained, and most bodybuilders followed his lead. Mentzer's methodology (heavily influenced by Jones) involved three full-body workouts per week, taking each exercise to muscular failure, and totalling about an hour per workout. Based on what we know now this was still very high volume, but much less than what other bodybuilders were doing. Mentzer's high-intensity strategy propelled him to a win in the Mr. America competition and a second place finish in the 1979 Mr. Olympia contest. If not for corrupt judging and the heavy-handed influence of Schwarzenegger (returning to competition after a five year retirement), Mike likely would have been victorious in the 1980 Mr. Olympia. It was at this point that he walked away from bodybuilding, never to compete again.

Mentzer never officially retired from bodybuilding, he simply stepped out of the limelight and retreated to a more quiet life. There was a family history of mental illness, and Mike struggled with depression for much of his life. He began self-medicating during the 1980s, acquired other bad habits that would lead to trouble down the road, and was in a dark place for several years. John Little proved to be a trusted friend during this time and helped him get back on his feet. It was during the late 1980s and early 1990s that Mentzer started a thriving personal training and consultation business, working with bodybuilders as well as the general population. An intellectual at heart, Mike began studying his clients' data and realized that there was an inverse relationship between intensity of effort and volume/frequency of exercise. He renamed his approach "Heavy Duty", and began reducing the duration and frequency of his clients' workouts. As a result, they made much more sustained progress over time.

Unfortunately, Mike's lifestyle, genetic factors, and the years of steroid use created significant health problems that ultimately led to his death in 2001 at the age of 49. However, his influence in the high-intensity exercise community continues to this day, in no small part due to John Little keeping the flame going. Mentzer was very different from his contemporary bodybuilders; he was bright, articulate, well-read, studied philosophy in his spare time, and even had aspirations of becoming a psychiatrist. He took the time to ask questions and learn about physiology so that he could maximize his own workouts as well as those whom he trained. His Heavy Duty approach was quite similar to what we do at Total Results, at least in terms of volume and frequency, and I believe he even had conversations with Ken Hutchins in the late 1990s and early 2000s (Hutchins mentions Mentzer in his writings). Mentzer had a significant influence on me, not just in terms of his training approach and cerebral mindset, but he also inspired me to read the works of Ayn Rand. I owe an eternal debt of gratitude to him.

John Little does an outstanding job of telling Mike Mentzer's story. He shares personal anecdotes and experiences based upon his friendship with Mentzer, but is also critical of some of his life choices. Mike's death is a cautionary tale of steroid use, and sadly, he recognized the role they played in his demise once it was far too late. Bodybuilding is a niche sport filled with drug abuse and corruption, and while this book is about far more than just bodybuilding I recognize that probably will not incentivize most folks to read it. However, in my opinion this book is worth reading in order to shine a light on Mike Mentzer and his contributions to the science of high-intensity weight training.

Most people are probably familiar with the phrase, "Think globally, act locally." This has been used in numerous contexts, including education, community empowerment, the environment, and even mathematics. My interpretation of this phrase is that while it is important to realize that so much in life is interconnected, there are things that you can do on a smaller level that will have a greater impact. You can also take a local versus systemic (global) viewpoint when it comes to exercise. The human body is more than just the sum of its parts, and it's important to realize that we want to stimulate the entire organism, not simply improve certain areas.

The bodybuilding world and commercial gym enthusiasts typically endorse split training routines; this is where one trains three or more days per week while concentrating on specific muscle groups in a workout (ex - back/biceps, chest/triceps, etc.). Multiple sets of each exercise are performed, usually for an arbitrary number of repetitions per set, and several exercises are completed for each muscle group. In the case of bodybuilders, this could add up to as many as twenty sets per muscle group; this is known as a volume approach to training. When you factor in that these trainees often take several minutes between sets to sip water, chit chat with other gymgoers, and pose in the mirror, workouts that are structured in this fashion can last a couple of hours. Is this the right approach? From a biological perspective, the answer is no. Sure, a volume training methodology ensures that cumulative fatigue will occur in those muscle groups that have been trained, but not taken into account is the fact that human recovery ability is quite finite. Overtraining happens much more easily than most people realize, especially when training this frequently and with this much volume. Genetically gifted individuals (a very small percentage of the population) may be able to get away with this for a while, especially if they are using performance-enhancing drugs, but sooner or later the end result will be a cessation of progress, illness, and/or injury. There is a much better way.

The Total Results exercise philosophy entails whole body workouts. That may sound like a lot of volume, but it is not. Many of the exercises that make up our workouts are compound movements; this means that you are involving more than one muscle group and multiple joints in that particular exercise. An example of this concept is the Leg Press exercise. Here, we are training the glutes, quadriceps, and hamstrings, as well as the calves, so we are involving the knee, hip, and ankle joints in one exercise. This is the largest movement that we utilize, and the Leg Press will have the greatest overall (read - systemic/global) impact on your muscular development and metabolism. Because we use these compound movements, we are able to train the entire body in much less time and with fewer exercises than with a conventional approach. The key to stimulating muscular and metabolic improvements is not the volume of exercise, but rather its intensity. Intensity can be simply defined as inroad (fatigue)/time. While much still remains to be learned, we do know that exercise must be intense enough to stimulate a growth mechanism, which is why we take each exercise to the point of and beyond muscular failure. Since there is an inverse relationship between intensity of effort and recovery time, it is imperative that we regulate the frequency, intensity, and volume of exercise. This is why Total Results clients exercise for no longer than 20 minutes (five to seven exercises per workout) and train no more than twice per week.

We also use simple movements during our workouts; these are exercises that involve only one joint or muscle group. These exercises have less of a systemic impact, but are much more concentrated and are important for other reasons. The Cervical Extension exercise is wonderful from a postural and injury prevention point of view - everyone should have strong neck muscles. The Calf Raise movement that we perform on the Leg Press machine helps to improve blood flow to the lower extremities, strengthens and stabilizes the ankle joint, and helps to prevent the onset of varicose veins and phlebitis. Our knowledge of human anatomy, understanding of volume, frequency, and the dangers of excessive force combined with precise record-keeping are why we are a better option for injury prevention and rehabilitation than traditional therapy.

When it comes to exercise, the role of genetics cannot be overstated. Much like your eye color or your height, there are certain factors that are largely predetermined by birth, such as your neurological efficiency (the percentage of muscle fibers that can be contracted in an all-out effort) and your muscle fiber type (slow twitch, fast twitch, and intermediate). Greater neurological efficiency and a larger percentage of fast twitch muscle fibers (which have a larger propensity for growth) really only matter if you have bodybuilding aspirations or want to be an Olympic sprinter. I believe that trainable factors, such as effort, desire, ability to focus, exercise form, and tolerance for exertional discomfort will have a larger impact on your level of success. Again, think globally rather than locally.

Begin 2026 by taking a global approach to your life. Schedule a Total Results initial consultation to learn how you can safely make significant physical improvements in less than one hour per week!

History is replete with narratives that have been repeated over and over to the point where they are accepted as fact. We were taught in school to believe that the Japanese bombing of Pearl Harbor which precipitated U.S. involvement in World War II was unprovoked and a complete surprise. The truth is that President Roosevelt did everything he could to instigate a Japanese attack, including issuing an oil embargo, breaking off negotiations, and moving the Pacific fleet to Hawaii so that it was in range of Japanese bombers. American sentiment was firmly against U.S. involvement in the war, and an attack on American soil would give Roosevelt justification for entering on the side of the Allies (I first learned this by reading the book "World War II: The Rest of the Story and How it Affects You Today" by Richard J. Maybury). As in most cases, the truth generally lies somewhere below the surface. When it comes to exercise and health, conventional thinking has mostly gotten it wrong over the past 60 years. At Total Results, we believe in examining each situation individually, seeing it holistically, and using critical thinking skills to come up with a solution. Conventional thinking only goes so far.

If you watch television and trust the legacy media as your primary news source, you would believe that the American medical system is the best in the world. Although there has been an enormous spike in cases of autism, autoimmune disorders, and other chronic diseases over the past forty years, our system is better than that of other countries, right? That's conventional wisdom. It is true that I would rather be in an American emergency room than in Africa if I were hit by a car; emergency medicine in the U.S. is still better than that of the rest of the world. However, when it comes to preventative care, nutrition, exercise, curing chronic disease, and alternative therapies, the U.S. medical system is abysmal. Bureaucrats, insurance companies, and pharmaceutical companies pull the strings and realize that it is far more lucrative to treat symptoms than address and fix the underlying cause of disease. Simply listening to your doctor and taking prescription medication without asking questions or doing your own research is a recipe for an endless cycle of doctor's visits, dependence, and loss of quality of life. Think outside the box! There is a place for chiropractic care, acupuncture, and herbal remedies alongside Western medicine.

Current general knowledge about nutrition is far more advanced than it was thirty years ago. Fortunately, the internet has given a voice to alternative viewpoints; however, conventional thinking still looms large with the power of Big Food and Big Agriculture. If you believe conventional wisdom, you're still under the impression that red meat is bad for you, saturated fat causes heart attacks, and processed foods are good for you as long as they are designated as "low fat" or "heart healthy." To be sure, the field of nutrition is ever-evolving, and there is no "one size fits all" approach. Some people can get away with making poor choices that others cannot. Each one of us has a different genetic make-up, so a nutritional program should be tweaked and modified to meet the needs of each individual. Within this framework, there are certain things we do know. Saturated fat does NOT cause heart disease (read "The Great Cholesterol Con" by Dr. Malcolm Kendrick); processed foods, sugars, and trans fats are far more dangerous (so use butter instead of margarine). You should consume protein, fats, and some carbohydrates in the form of single-ingredient whole foods in sufficient amounts to meet your needs for vitamins, minerals, and trace elements. Supplement to fill in any gaps and be accountable when you fall a little bit short.

Some people still believe that any form of activity qualifies as exercise. In my opinion that is not only conventional thinking, but also lazy thinking. I'm not sure who came up with the idea that it is optimal to walk 10,000 steps per day (which equates to over 4 miles), but it strikes me as arbitrary. How was that figure arrived upon? I do believe that incorporating movement into one's routine is important, but just performing low level activity does not qualify as exercise. Exercise must be brief, it must be demanding, and it must be of sufficient intensity to stimulate an adaptive muscular and metabolic response. Muscular tissue is the engine of the body; this is what academic exercise physiologists have always struggled to understand as they touted their hollow theories of VO2 Max. Total Results exercise is the one form of weight training (or any form of activity, for that matter) that meets these requirements in addition to being completely safe. Movement is certainly important, but it should be thought of as a complement to high intensity weight training. Sure, your heart is an critical muscle, but if you lack the strength to move and be self-sufficient your heart will suffer.

If you think conventionally, you will achieve conventional results. Think outside the box; that's what we do. This requires an active interest, participation, and ownership. Challenge yourself to be the best possible version of yourself in mind, body, and spirit. Choose Total Results and be ahead of the curve.

Gary Null, Ph.D, has written over 70 books on healthy living. He has also directed over 100 documentary films on topics ranging from self-empowerment, the environment, and natural health. In addition to those accomplishments, Null hosts a radio show on the Progressive Radio Network, and at 80 years old he is still going strong. "The Complete Encyclopedia of Natural Healing" was first published in 1998, with a revised edition printed in 2005. I picked up a copy of this book because I am always looking for information on how to treat conditions via alternative (non-medicinal) methods, and I also want to continue to bring value to Total Results clients. It is also important to point out that Null is considered somewhat of a controversial figure, particularly by the medical establishment who questions his qualifications. I will leave it to you to read this book and judge for yourself.

This book is a behemoth; it is 756 pages long and it is not an easy read. Please do not feel as though you must read it cover to cover, but instead keep it as a reference in case you should need it. The first part of the book is an exhaustive and alphabetical list of medical conditions. Included are the cause of each condition, course of treatment, dietary actions, herbal remedies, nutritional supplements, and alternative therapies that can be pursued, compared with conventional medical treatments. Null discourages the use of traditional arthritis medications, particularly aspirin or other anti-inflammatory medicines because they destroy Vitamin C and interfere directly with the immune system. Instead, he recommends supplementing with glucosamine and chondroitin sulfate, increasing your intake of deep-sea, cold-water fish (such as salmon and trout), and drinking up to a gallon of pure water per day. For digestive disorders, the author advises the increase of daily fiber, supplementing with Coenzyme Q10 and magnesium (people who suffer from constipation are often deficient in this mineral), and severely limiting the use of antibiotics. Heart disease is responsible for approximately one in five deaths in the U.S., and the traditional approach of simply treating it with high blood pressure medication doesn't appear to be working. Null suggests a diet rich in whole foods, with an emphasis on fruits and vegetables. He also recommends avoiding a sedentary lifestyle and supplementing with niacin (which can help prevent heart attacks, but should only be taken under medical supervision), Coenzyme Q10 (which reduces blood pressure and arrhythmias), and Vitamin C, among others.

The second section of the book discusses the Gary Null Protocol, which encourages following a healthy diet and eliminating sugar, artificial sweeteners, wheat, fried and processed foods, and recommends drinking organic green juices. There is also a lengthy section (perhaps too long) which details client experiences and testimonials. I found the final section of the book to be most intriguing. This part documents clients/patients who have successfully undergone non-standard treatment for various forms of cancer. Since this edition of the book is twenty years old, the doctors and clinics highlighted in this section may no longer be in practice, but I do agree that conventional treatment for cancer (chemotherapy and radiation) may be almost as bad as the disease itself.

I have a few points of contention with the author. He seems to favor vegetarianism in one or more forms, and discourages the consumption of meat other than fish. He fails to recognize the nutritional value of beef and chicken in particular, and doesn't seem to understand that saturated fat is not the bogeyman that we have been led to believe. Null endorses (or maybe even sells) these green and red powders that are referenced, but he does not explain what they are. Maybe they are discussed in his other books, but it would seem appropriate to expand on them in this book if they are going to be mentioned. The author does a solid job of spotlighting alternative wellness methods, such as chiropractic care, acupuncture, reflexology, and herbal remedies. Eastern methodologies have been around for thousands of years, yet the Western medical establishment treats them dismissively. Null does recommend an organic, whole foods diet, and for that he should be commended.

This book was laborious at times, since I did decide to read it cover to cover for the purpose of this book review. I believe it is worth reading, or at least skimming through. I picked up a few things that I believe are useful, such as incorporating Himalayan pink salt into my diet. I encourage you to read "The Complete Encyclopedia of Natural Healing" and see if you can implement a few useful nuggets into your regimen.

Many people look for a social component when it comes to physical activity. Without question human beings are social animals, and we were not meant to live life in a bubble. There are many different ways to scratch the social itch - some that involve physical activity and some that do not. Going to happy hour for a beer with coworkers would qualify as social, as would attending a sporting event with friends. Participating in recreational sports, such as golf, pickleball, and group cycling can serve as a social outlet. Folks often join gyms, ostensibly in the pursuit of fitness, but also to obtain a social experience. They typically do more talking than exercising, and I propose that these individuals are not interested in a serious workout. If they happen to work with a "personal trainer", that individual could be more accurately described as a "workout caddy" - someone who holds an iPad and goes from machine to machine with you while chit chatting about any number of inane subjects. On the other side of the spectrum is Total Results; our exercise studio is not a social club.

Our clients are interesting and successful people who have worked in a variety of industries over the course of their professional lives. A number of trainees are now retired but still live productive and meaningful lives, and I am grateful for the opportunity to talk with and learn from them. Hearing about their experiences has given me perspective that I likely would not have gained if I had gone to work in another field. We have had some fascinating conversations on a wide range of subjects outside of exercise. However, these discussions take place before or after a workout, but almost never during a session. The relationship between a Total Results instructor and a client should, above all else, be professional. At the same time, it is important for me to connect with the client on a personal level so that the experience can be transformational rather than simply transactional. Clients must know that we care about them - this is essential for helping them to achieve something meaningful.

High-intensity exercise requires complete concentration. There is a reason why our studio does not have TVs, music, mirrors, plants, or bright colors on the wall. All of these objects are distractions, and the main reason you come to Total Results is to have the best possible workout experience. Conversation can distract you from your primary purpose, and it can also compromise your safety. If you are talking with your instructor you are not paying attention to your speed of movement, turnaround technique, or your breathing, which can pose a hazard. Some clients over the years have remarked that they like to multitask. I find that typically means they do two things poorly at the same time. Total Results workouts last only twenty minutes; surely you can remain focused for that small length of time.

Exercise instruction should be a monologue, not a dialogue. There are times when I may need to ask a question in the middle of an exercise. For example, if I see that a client is experiencing pain in a joint or suffering from an exercise-induced headache, I may ask them if they need to stop. If that scenario occurs, the client should give as brief an answer as possible so that we can take the necessary action. I mostly discourage talking between exercises as well, although that is preferable to talking during an exercise. There are a couple of reasons for this. One, it can disrupt the flow of the workout. Two, it creates a delay, which diminishes metabolic conditioning and systemic inroad, but also slows down my record-keeping. Finally, conversation distracts me as an instructor. I need to be in a certain head space in order to instruct to my personal standard, and I believe it is my duty to give each client my very best. I am up front about this when I conduct an initial consultation, but most people are accustomed to being in a more social environment when exercising. Occasionally I am curt when clients feel the need to talk. Please understand that I am not purposely being rude, it is just that I am attempting to send a subtle message that the time for talking is over. I am always happy to chat with clients for a few minutes before or after a session to discuss their progress, the College Football Playoff, or any number of other topics.

The Total Results mission is to help you to achieve your goals safely and efficiently, so that you can get more out of life. The workouts themselves aren't particularly fun, but the fun comes with the results. Reducing reliance on medication, staying out of the doctor's office, and remaining injury free are all within your grasp. And that would be something worth talking about.