Mike Katz is a name that resonates with bodybuilding enthusiasts and fitness enthusiasts alike. Known for his impressive physique and strength, Katz is considered one of the most iconic bodybuilders of the “Golden Era” of bodybuilding. His workout routine and diet are often studied and emulated by those looking to achieve similar results.
Katz’s journey to becoming a bodybuilding legend began with his early life and influences. He was a standout football player in high school and went on to play professionally for the New York Jets. After his football career ended, Katz transitioned to bodybuilding and quickly made a name for himself in the sport.
One of the key factors behind Katz’s success was his dedication to his workout routine and diet plan. He trained with intensity and consistency, focusing on maximizing size, strength, and aesthetics. His nutrition and supplementation were also carefully planned to support his goals. In this article, we will dive deeper into Mike Katz’s workout routine and diet, exploring the strategies and techniques that helped him achieve his incredible physique.
Key Takeaways
- Mike Katz’s dedication to his workout routine and diet plan were key factors in his success as a bodybuilder.
- Katz’s transition from football to bodybuilding was a pivotal moment in his career.
- By studying Katz’s workout routine and diet, fitness enthusiasts can learn valuable strategies and techniques for achieving their own fitness goals.
Early Life and Influences
Mike Katz had a difficult childhood, as he was often bullied for his religion, glasses, and haircut. He attended Hamden High School, where he felt like an outcast and would leave school dances early. However, instead of going home, he would go to the track and run laps at full speed. This was the beginning of his interest in fitness and athletics.
Katz’s interest in weightlifting was sparked by his idol, Steve Reeves, who played Hercules in the movies. Katz began lifting weights in high school, and his passion for weightlifting continued through college. He played football for Southern Connecticut State College, where he was known for his strength and athleticism.
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Katz’s knowledge and passion for weightlifting earned him the nickname “Superhuman.” After college, he played briefly for the New York Jets in the 1950s before moving towards bodybuilding. He became known as one of the toughest tall-class and heavyweight competitors of the 1960s, 70s, and 80s.
Football Career
Mike Katz had a successful football career before he became a professional bodybuilder. He played as an offensive lineman for the New York Jets in the NFL from 1968 to 1971. During his time with the team, he played in Super Bowl III, which the Jets won.
Unfortunately, Katz’s football career was cut short due to a knee injury that he sustained during a game. He underwent surgery to repair the injury, but it was not successful, and he was forced to retire from football.
Despite the end of his football career, Katz continued to stay active and pursue his passion for fitness. He began weightlifting and eventually transitioned into bodybuilding, where he found great success.
It is worth noting that Katz’s football career played a significant role in his bodybuilding success. His experience as an offensive lineman helped him develop the strength and muscle mass necessary to excel in the sport. Additionally, his competitive nature and drive to succeed carried over from his football days and helped him become a top bodybuilder.
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Transition to Bodybuilding
Mike Katz had a successful career in football before transitioning to bodybuilding. He was a natural athlete with a strong work ethic, and he applied the same dedication to his new sport. Katz was able to quickly make gains in strength and size due to his previous experience in the weight room.
Katz’s transition to bodybuilding was aided by his use of a double split routine. This type of training involves working each muscle group twice a day, six days a week. Katz would do 20 to 30 sets for each body part, with 8 to 10 reps in the off-season and 10 to 15 reps before a contest. This high volume training allowed him to build muscle mass quickly and effectively.
In addition to his training, Katz was also very focused on his diet. He knew that proper nutrition was essential for building muscle and achieving his goals. Katz followed a strict diet that was high in protein and low in fat and carbohydrates. He ate six to eight small meals a day to keep his metabolism high and his body fueled for his intense workouts.
Katz’s dedication to bodybuilding paid off, and he quickly became one of the top natural bodybuilders of his time. He was known for his impressive size and strength, as well as his incredible work ethic. Katz’s transition to bodybuilding was a natural progression for him, and he was able to achieve great success in his new sport.
Career Highlights and Achievements
Mike Katz is a well-known name in the bodybuilding industry. He has won several prestigious titles throughout his career, including Mr. America, IFBB Mr. Universe, and IFBB Mr. World. Katz was also a runner-up in the Mr. Olympia competition, which is considered the most prestigious bodybuilding contest in the world.
Katz’s career began in the mid-1960s when he won the Mr. New England States title. He went on to win several other titles, including the IFBB Mr. America Tall and Overall, and the AAU Mr. East Coast Tall and Overall. In 1971, he beat Brandon Lewi for the Heavyweight Championship of the World.
Katz’s most significant achievement came in 1972 when he won the IFBB Mr. Universe Tall title. He also placed fourth in the IFBB Mr. International Tall that same year. Katz continued to compete in bodybuilding contests until the mid-1970s.
Katz’s success in bodybuilding can be attributed to his dedication to training and his strict diet. He followed a rigorous workout routine, which included lifting heavy weights and performing high-intensity cardio exercises. He also followed a high-protein diet, which helped him build muscle mass and maintain his physique.
Overall, Mike Katz’s career highlights and achievements demonstrate his commitment to the sport of bodybuilding. He is a true inspiration to aspiring bodybuilders and fitness enthusiasts around the world.
Mike Katz’s Workout Routine
Mike Katz was known for his impressive physique and strength, which he developed through a rigorous workout routine. He believed in training hard and pushing his limits to achieve his goals. Here is a breakdown of his workout routine:
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Training Frequency
Mike Katz trained six days a week, focusing on one or two muscle groups per day. He believed in training each muscle group twice a week to ensure optimal growth.
Workout Split
Mike Katz split his workouts into three phases, each lasting four weeks. The phases focused on different training techniques to keep his body guessing and avoid plateauing.
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Phase One: This phase consisted of four days of training per week, with each muscle group trained twice during the week.
Phase Two: This phase consisted of five days of training per week. For the first four days, he followed the same routine as in Phase One. On the fifth day, he trained any lagging body parts for a third time that week.
Phase Three: This phase consisted of six days of training per week, with each muscle group trained twice during the week. The intensity of the workouts was increased, with drop sets and supersets added to the routine.
Sample Workout Routine
Here is a sample of Mike Katz’s workout routine for chest and biceps:
Chest
- Barbell Bench Press: 8-10 sets of 6-8 reps
- Incline Dumbbell Bench Press: 5 sets of 6-8 reps
- Dumbbell Flyes Superset with Parallel Bar Dips: 5 sets of 8-10 reps
Biceps
- Preacher Curls: 5 sets of 6-8 reps
- Standing Barbell Curls: 5 sets of 6-8 reps
- Hammer Curls: 5 sets of 8-10 reps
Nutrition
Mike Katz believed in the importance of proper nutrition to support his training. He consumed a high-protein diet, with a focus on lean meats, fish, and eggs. He also supplemented his diet with protein shakes to ensure he was getting enough protein to support muscle growth.
Overall, Mike Katz’s workout routine was intense and focused on pushing his limits to achieve his goals. By following his routine and focusing on proper nutrition, he was able to develop an impressive physique and strength that earned him a place in bodybuilding history.
Nutrition and Diet Plan
Mike Katz was known for his impressive physique and strength, and his diet played a crucial role in achieving his goals. He followed a high protein, low carbohydrate diet, similar to most bodybuilders of his time. He would consume up to four pounds of meat a day, along with whole eggs, which are excellent sources of protein.
Every third day, Mike would have a small carb up on pasta, oatmeal, or fruit. This allowed him to replenish his glycogen stores and provide his body with the energy it needed to perform at its best. He also consumed protein shakes to supplement his diet and help with muscle recovery.
While Mike’s diet was high in protein, he was careful to monitor his cholesterol levels. He would avoid foods high in saturated fats, such as red meat, and instead opt for leaner sources of protein, such as chicken and fish.
In addition to his diet, Mike also paid close attention to his nutrition. He recognized the importance of consuming a variety of fruits and vegetables, which provided him with essential vitamins and minerals to support his overall health and well-being.
Overall, Mike’s diet and nutrition plan were designed to support his bodybuilding goals while also promoting his overall health and well-being. By following a high protein, low carbohydrate diet and consuming a variety of fruits and vegetables, he was able to achieve his impressive physique and strength.
Supplementation
Mike Katz was known for his dedication to weightlifting and bodybuilding, and he often used supplements to support his training. One of the supplements he used was desiccated liver tablets. These tablets are made from dried and ground liver tissue, and they are rich in protein, iron, and other nutrients that are important for muscle growth and recovery. Katz believed that desiccated liver tablets helped him to build muscle and maintain his strength during intense training periods.
In addition to desiccated liver tablets, Katz also used other supplements to support his training. He believed that amino acids were important for muscle growth and recovery, and he often used supplements that contained branched-chain amino acids (BCAAs). BCAAs are a type of amino acid that are particularly important for muscle growth and recovery, and they are often used by bodybuilders and athletes to support their training.
Katz also believed in the importance of a well-rounded diet, and he often used supplements to fill in any nutritional gaps in his diet. He believed that supplements could help him to maintain his energy levels and support his overall health and wellbeing.
Overall, Katz’s approach to supplementation was focused on supporting his training and maintaining his overall health and wellbeing. He believed that supplements could help him to achieve his goals and stay healthy, and he was always looking for new ways to improve his training and nutrition.
Legacy and Influence
Mike Katz’s legacy continues to inspire generations of bodybuilders and fitness enthusiasts, making him a true icon in the world of bodybuilding. His dedication to the sport and his impressive physique earned him the nickname “Big Mike Katz” during the golden age of bodybuilding.
Katz’s influence can be seen in the aesthetics of bodybuilding today, as he was known for his well-proportioned and symmetrical physique. He competed in the tall-class and was known for his impressive size and strength, as well as his graceful posing.
Katz’s popularity also grew due to his appearance in the documentary film “Pumping Iron,” which followed the lives of top bodybuilders during the golden era of bodybuilding. His charismatic personality and impressive physique made him a fan favorite, and he is still remembered fondly by many today.
Aside from his success in bodybuilding, Katz also had a successful career in football, playing for the New York Jets in the 1950s. His knowledge and passion for weightlifting earned him the moniker “Superhuman,” and he continued to inspire others throughout his life.
Overall, Mike Katz’s legacy and influence in the world of bodybuilding and fitness cannot be denied. His dedication to the sport and impressive physique continue to inspire and motivate people today.
Post Bodybuilding Career
After his bodybuilding career, Mike Katz became a gym teacher and continued to inspire and motivate people to achieve their fitness goals. He also opened his own gym in Connecticut called “Mike Katz’s Gym” where he trained people and shared his knowledge and experience with them.
In addition to his gym, Katz also worked in the insurance industry and became known as “Mr. Insurance City” due to his success in the field. Despite his success in insurance, Katz never lost his passion for fitness and continued to work out regularly.
Throughout his journey, Katz remained humble and grateful for the opportunities that bodybuilding had given him. He often spoke about how bodybuilding had helped him build confidence and overcome the challenges he faced in his life.
Today, Katz remains an inspiration to many and continues to share his story and knowledge with others. For those looking to learn more about Katz or to contact him, his biography and contact information can be found online.
Frequently Asked Questions
What was Mike Mentzer’s training philosophy?
Mike Katz was a bodybuilder who trained during the golden era of bodybuilding, where high volume training was the norm. He did not follow Mike Mentzer’s Heavy Duty training philosophy, which emphasized lower volume, higher intensity training. Instead, Katz focused on doing the basics first, such as bench-press, and trained six days a week using a double split routine.
How did Mike Katz train for competitions?
For pre-contest training, Mike Katz would use a double split routine, training six days a week and working each muscle three times each week. He would also focus on doing more reps with lighter weights to increase muscle definition.
What is Mike Katz’s current fitness routine?
It is unclear what Mike Katz’s current fitness routine is, as he has retired from professional bodybuilding and has not publicly shared his current workout routine.
What were Mike Mentzer’s dietary principles?
Mike Katz did not follow Mike Mentzer’s dietary principles, as he maintained a high-protein, low-carbohydrate diet, eating up to four pounds of meat per day and entire eggs. He would have a little carb increase every third day, such as spaghetti, oats, or fruit.
How has Mike Katz’s training evolved over time?
Mike Katz’s training has evolved over time, as he adapted his routine to fit his changing goals and physical abilities. During his bodybuilding career, he focused on high volume training and increasing muscle definition. However, after sustaining multiple injuries, he shifted his focus to maintaining his overall health and fitness.
What injuries has Mike Katz sustained during his fitness career?
Mike Katz has sustained multiple injuries during his fitness career, including a torn bicep and a herniated disc. These injuries have forced him to modify his training routine and focus on exercises that are less stressful on his joints.
