*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/1-set-chest-workout If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
In less than a month I’ll be 76, in the last 10 months I’ve lost 60 pounds, for now a total of 110 pounds. Over the years I’ve accumulated several injuries including a broken back, arm, fingers and a broken sternum. Since I was 13 I’ve had manboobs and before they put me in a pine box I’ve going to achieve a muscular chest and chiseled look. I’ve also gone from a size 44 pants to 34 soon to become 32’s. I’m a total novice only working with bands and a couple 5LB weights and your guidance, I want to thank you for all your efforts in making these videos. There is more to this story but I’ve said to much already. Ending with so many thanks for your commitment to helping others achieve their goals. The very best
Arnold Schwarzenegger, Mike Mentzer, and Athlean-X Jeff Cavalier but the greatest of these is Jeff. The Millions and MILLIONS of Athlean-X fans tune in because Jeff loves what he does and he is truly the Greatest of All Time.
My best gains always came from high intensity training. Often times I would go back to the higher volume routines because the experts routinely stated that muscle hypertrophy was dependent on more volume than high intensity training advocated. For whatever reason the high volume stuff didn't get me stronger or any bigger, it just wore me out. I was a big Mentzer fan in the early 80's, nice to see he's getting some respect.
I have been doing this type of workout for about two months now… the results have been amazing for me (Training for 14 years now)… the high intensity and more rest days have added not only size but strength I haven’t felt before… plus I feel less drained from long volume workouts👍
I do a four day split over seven days Here’s the first day and will finish rest of it tomorrow for you mate👍 Monday Chest/Triceps Incline Dumbbell Press Warm up set x 2 (50% max rep range over 12 reps) Intermediate set x 1 (80% max rep range over 8 10 reps) Hard set x 1 (100% max rep range over 6-8 reps) Cable crossover full extension Intermediate set x 1 (80% max rep range over 8 10 reps) Hard set x 1 (100% max rep range over 6-8 reps) Flat Bench Dumbbell Fly Intermediate set x 1 (80% max rep range over 8 10 reps) Hard set x 1 (100% max rep range over 6-8 reps) Decline Dumbbell Press Intermediate set x 1 (80% max rep range over 8 10 reps) Hard set x 1 (100% max rep range over 6-8 reps) Tricep Rope Pull Down Intermediate set x 1 (80% max rep range over 8 10 reps) Hard set x 1 (100% max rep range over 6-8 reps) Superset Tricep cable wipe push down/close grip push down Intermediate set x 1 (80% max rep range over 8 10 reps) Hard set x 1 (100% max rep range over 6-8 reps)
It makes so much sense to me that you could do it in one set instead of 3 or 12. Seems like there should be no reason to spend an hour in the gym or even 40 minutes. I know soreness doesn't necessarily mean effectiveness, but i did just one set of bicep barbell curls to absolute failure and they are so sore today
As a trainer myself I started to do this training methode two months ago and it works amazingly. Also pushing myself mentally to new results made me stronger. Thanks for the post Jeff 👌
Great job Jeff as always. I am 74 and have been lifting for around 55yrs, and still love it. I started training the one set to failure method about a year ago for your no. 3 reason. My joints were feeling worn. I feel much better now, since I started training this way. Thanks so much. Stay strong. Tony T
It really helps to watch Jeff demonstrate an actual set... for himself. I know I can't feel his fatigue, but all the visual clues help a lot: the slowing tempo, the red face, veins popping out, out of breath narration, etc. I can easily compare that to myself.
i'm a big believer of mike mentzer's principles and i love to see that you're preaching it too! I'd like to see more of these one set workouts from you ATHLEAN X
I'm a big believer in it too. Trouble is I always feel like I have not done enough. And do four or three sets. I see the merit. Just always feel lazy and like it is a out
I’m glad to see Mentzer making a resurgence. I usually do 2 sets on most of the exercises but try to apply his principles to my training and my clients. I think it’s wise to build technique and intensity through volume initially and gradually introduce intensity over volume until over time, someone can channel maximum intensity into minimal volume.
This is perfect timing for me personally as I just found Mike's training workouts. Because of the science and logic he backs it up with I'm sold, and as an older guy I don't want the wear and tear on the joints! Loved the video Jeff, please do more of these and include how a relative beginner should space workouts vs rest etc
I can say this Mike Mentzer ‘series’ came at the absolutely best time for me. Recovering from a shoulder injury, the last thing I need is more wear and tear. Thank you Jeff, brilliant series. I want to see the full body continuation!
As someone who trains with a full-body "split", I'd love to see a full-body workout following the same concept of something that can be done when you're pressed for time but still gives as efficient a workout as possible within that short time - Maybe something like a 30 minute full-body workout. Also, you often talk about hypertrophy in you videos. I'd love to see more videos covering strength, power and muscular endurance training and perhaps some videos om training philosophies - how would one mix the different muscular modalities depending on their sport or their goals.
i think you could do this by using compound exercices. a good compound to failure for upper body and one for lower body here you go and if you have time you can add a little isolation where you would prefer it and alternate it every day
Check out Mike's consolidated routine, he puts a few exercises together for a close to full body workout. The thing is that because you're trying to train all muscles Mike decreased the total number of exercises in the workout (its 2 days and 2 exercises a day). I'm no expert, but Mike was trying to be careful not to create too much overlap in muscles used in a workout, and therefore, secondary and tetriary stabilizer muscles are counted as being exercised. The point being that a full body workout plan exists under mentzers plan, but be very careful about modifying it too much because its designed to let all of those muscles rest and not get overworked. (To the point that some people consider it ridiculous)
As someone who’s going to be in an industry where I’ll have minimal time to workout let alone at a gym on a regular basis, these one set workouts following Mike Mentzers philosophy are so beneficial, to continue to stimulate muscle growth if not preserve.
Thank you Jeff, I’ve been watching your videos for years. I couldn’t afford your programs but I’ve watched your videos and took notes and even played your videos while I worked out to check form. In a year I’ve completely changed my body with the knowledge you have, from the bottom of my heart thank you 🙏
I've done and am currently doing the Mentzer method. It absolutely works!! Especially for advanced lifters stuck in a plateau. And great for those of us over 40. Just tweak some of the exercises that fit your risk/reward ratio. Definitely switch flys for presses etc
Yes,cover more of this please,im 40 and work 50hrs a week on a construction site and have wife and kids,don't have as much time to train,this kinda workout is gold to me,cover it more please guys
I started Mike Mentzer programs about a year ago and got some pretty decent gains as a natural 55 year old male. For example my incline dumbbells went from 55 lbs 8 reps to current 85 lbs 6 to 8 reps . I have definitely got stronger on every exercise which creates muscle growth.
I went a few years of essentially doing one long drop set for most movements. Warm up, go to failure at 70-80% of your ORM. Drop by about 20-30% go to failure, etc. Works great for time management and gives you a great pump. Two movements per body part was usually enough to light yourself up
I love Jeff I’ve been watching him for almost a decade and I’ll tell you this guy really knows it all. His main objective is to show you that the body matters and needs to be trained and treated right. Great human being, would love to have him as my training coach.
I've been watching your videos and employing a lot of these concepts in my own workouts. At this point I'm targeting some specific things in my physique (I'm 53 and trying to build back after letting things go for a few years) and I've been pleased by the gains I've had in a relatively short time using this stuff. You break it down into understandable bites. It's going to be interesting to watch things transform in the upcoming weeks. Thanks!
I follow a similar approach. I'm 49 and it works. Low volume/Hi intensity/Hi frequency is a growth bomb. Christian Thibideau promoted a 6x/wk/45min program which advocates for these same principles. Ideally, I have 3 days of 'pushing' and 3 days of 'pulling'. I love it. I don't have time I workout at 4am and leave the gym by 4:50. I have arthritis in my spine so long grinding workouts with many sets do me no good...Jeff's points here are spot on, and I speak from using these principles for the last 4 years. I vary my exercises and intensity principles to keep from getting bored or plateauing.
It's nice to see a so strong rediscovery of Mike Mentzer on youtube, and more than twenty years after he passed away, in a world totally different with social media and influencers. He died too early but he is a protagonist of the history of weightlifting, still recognized to this day even if the world changed a lot since his time in the world.
I have gone towards the 1 warmup, 1 work set approach from relatively high volume and I feel like my recovery is better, my progression is better, my shoulder problems are improved, and I enjoy my workouts more. Obviously my recovery is better in part because I can get in one extra rest day per week, since I now have no problems doing an upper/lower split where I have enough energy to actually do a full upper body workout with good focus for every muscle group. The few times I have tried adding a second work set, the drop in quality is very noticeable. And I freaking love doing drop set combos. For now my favorite chest is db floor press super seated with db floor Flys. I feel like compound/isolation works better than isolation/compound, but that's just me, you should all try different combos to see what works for you
I discovered Mikes work this last month and can spend hours listening to him speak. He died to young. I’m still sore from my HIT chest and back workout on Saturday. Shoulder and arms today! In and out in 20 mins. 110% effort!
I've been working out for 25 years and I've just started doing this 3 weeks ago. I have never ever felt so good in my life. The gains and pumps are phenomenal.
Mike menzer methods do work great. Love your video explaining it. I'm 60 now and won't be stopping until I can't breathe. My body is thankful and fit from doing this. Thankyou for the great video. I'm a big fan of your channel as you're a truth teller.
1 set only! Warm up perfectly! As far as your joints alow you do the haviest set up to failure for three different muscle types and go home. Wait for three days and repeat. The fastest muscle growth I ever experienced. 43 years old.
How long does it take you to hit the same muscle again? I have a split of two workouts and take three days of rest between those, so my chest gets one set every 8 days, which still feels kind of crazy. But works for now, one month in
@@bertholdvogts6407 Well, I am not a professional and the growth was not from usual bodybuilder to mr Olympia. Just a regular guy trying to do something with my office-looking arms and shoulders as fast as I can without any suplement or diet. I'm not saying it should work for everyone, but I did the haviest weight I can handle strugling to do 10 reps for every muscle twice a week (mostly after 3 full days of rest) for 6 months. And then I stoped training hard and adding weight because it was too havy for my joints and I was sutisfied with results.
I started doing this method a few workouts ago and it really helps you be the most efficient with a workout. I’ve pushed through plateaus in a couple exercises and used the drop set with not rest to keep the intensity up. My workouts are shorter and it helps me know that I don’t have to spend the whole day at the gym to make gains. Thanks for sharing. I’ll be doing this from now on.
Thank you for your interpretation on Mentzer’s training technique Jeff. Could you possibly follow this up with a video covering how you would incorporate this into a training week split and what sort of recovery you would take. Mike thought some body parts needed a good week of rest, do you agree with this or would you maybe adopt a more shorter rest period?
Have in mind tom platz the QUADfather trained his legs 2 times a month..so every 2 weeks...so on steroids which help with recovery and as a long term pro...his intensity was beyond anyone elses and he trained legs 1 ever 2 weeks...does that answer your question? But i myself am also curious in his weeks split since what ive been thought when studying is that if u want max muscle growth it should be trained 3 times a week per muscle group..so 3 times a week chest muscle 3 arms 3 shoulders 3 back 3 legs..and then theres this and tom platz
I am nearly 71 years old. Have worked out since I was 14. I have lost strength, of course, but I think weights and my regular workouts have kept me healthy. I like this set and will give it a try. I appreciate your coaching throughout this demonstrations. Thank you.
us bro us, im 97 years old and working out since i was 7, i can bench press 300kgs, during my prime i could bench press 500, i was known as the orge but my real name is yujiro hanma and im from japan
I started a few years ago doing a light weight full body routine, 5x a week, just one set for every body part. Initially, because I didn't have time to do 2hrs at the gym 5 days a week dedicated to each muscle group. The idea was just to at least do something, like ct fletcher said, lol. Also, I saw gsp's coach talk about something similar. I have really liked the results, it takes me around 20min a day, I feel great, happy with the way I look. I wouldn't say this method replaces the tried and true Arnold bodybuilding method. Just saying it works, it's great for people that don't have a lot of time, and it's better than doing nothing at all. Routine: any flat chest workout, push ups, dumbell press, ext. Shoulder press. For back either pull-ups or bent over rows Bodyweight squats or utilize dumbells or whatever you have. Calf raises Shrugs Arms either pull ups and dips or dumbell curls and triceps Throw in some abs and done ✔️ If it starts to get too easy Throw in an extra set or two if you have time and feel like it. Or just increase the weight.
Back to your roots: short and effective workouts! I love all your insights, tips and Q&A in this video 👍 Could you make a video in this series for the hips/ glutes?
Thanks to you, I have found out about this strategy and immediately fell in love with it. I'm now reading Mike Mentzer's books and he specifically states that even the drop set is negative towards muscle hypertrophy. So please anyone who reads this, do NOT worry about undertraining your muscles and don't try to gauge your muscle hypertrophy possibility with how you are feeling during or after the workout.
Classic bodybuilding they always preached only needing one set once a week because the intensity was there and I honestly believe it, volume is for learning a skill
Thank you as I am literally reading HIT by Mike Mentzer and taken a week off from my 5day split routine and preparing for HIT . Thank you for illustrating that work out can’t tell you how much I appreciate it . Would you consider doing more videos on this topic? Thank you once again.
I have been doing high intensity training, single set to failure on machines for about a year, after having a baby and having a hard time getting strength training in. I have been doing just a single set to failure on each machine (usually just 4 or 5 machines, and some core work), and I get a good workout in in about 20 minutes! I don't use these pre-fatiguing strategies or anything, and have been having great results! I might try to add the pre-fatiguing sets, but I have found I don't really need it to make good progress!
Great video. as a 60 year old life long athlete, I now have chronic shoulder pain. Finding ways to maintain or even build a little muscle for a skinny old man, while minimizing stress on the shoulder is awesome!
i imagine it would be the same philosophy for each muscle group. However full body 3 times a week is pretty full on recovery wise, especially long term.
I don't think he would recommend such high intensity techniques when doing high frequency. Most full body programs don't use high intensity techniques for a reason.
I remember reading the magazines about high intensity training in the late 80's and Arthur Jones used to advocate full body workouts 3 times a week, I used to follow that routine back then but it would be just one set taken to failure without any drop sets as that would impact my recovery too much
@@davidfillary Yeah, it’s the frequency part that I’m wondering about. Of course I use a handful of modified versions of full body where its focus is a little different each day throughout the week. Would be interesting to play around with.
Thanks for these vids on Mike Mentzer training methods, started training like this for the past month and i have to say it feels great. Hope to see more on Mikes HIT training.
God Bless Mike Mentzer! I am so glad to see you giving Mike his do. I would really love to see you continue these types of Mentzer workouts. Thanks Jeff...
Definitely going to try this! I like the attention to shoulder damage avoidance. For me that's important. I had a bit of pain in my right shoulder when I started getting into strength training about a month ago. I'm trying to build muscle at almost 50 and it's tough. Plus, trying to keep good form to avoid injury. Thank you!
These Mentzer kind of workouts have worked for me. I'm 50 years old and I can NOT take huge volume of workouts. (too many sets wears me down) But a warm up and one hard set seems to work. This was a great video. I feel very sore, but I am not exhausted.
Hi, 54 years here! Did you mean "can't take huge volume?" I thought part of Mentzer's idea was to avoid high volume, but require intense, to failure effort. I'm just wondering if I understand your comment.
One of the best treatments of high intensity I've seen! Brought by Jeff who knows his stuff! You could even do a high intensity legs with a barbell squat with safety pins for concentric failure or a heavy goblet or kettle bell squat where you can always drop the weight and remove the dread of the bar and focus on the reps. Wendler said his athletes build huge upper backs and biceps just holding heavy dumbbells for goblet squatting. Marty Gallagher advocates them. And you could do standing cf raises with them and even deadlift with heavy dumbbells that'd hit the back, grip, glutes and hamstrings. 2 or 3 exercises legs and entire lower body done
Why would you want to stay at the gym longer then necessary anyway? Unless you are doing more variety of workouts. It's all about maximizing your efforts and minimizing your time doing so. I don't get it lol.
I just discovered Mike Mentzer via your channel and I find it a really refreshing change,especially as someone who gets bored doing high numbers of sets. I’d like to hear more of your take Mentzers methods. Good video as always.
AWESOME JEFF! Are you going to do a whole complete series on Mentzer's techniques , or maybe a workout plan for purchase? That would be excellent, I'd buy it.
My kid is going back to school and I have time to hit the gym. Gotta binge all your videos (again). Thanks for the updates, videos like this are appreciated!
Great video Jeff. I fall into the hard gainer intermediate. I'll be 51 years young in November this year. Ive followed you for a while and had success from your training, dietary and physio advice. I have had the same routine for a bit and after the Mike video I decided to change it up. I've been going to max 6ish, but till failure, then drop setting that exercise without a break. I get 4 rounds. I've been doing a complimentary exercise the same way with drop setting to failure. I use elastics for my warm up, crossovers, lats and now added the pull down biceps he recommended. These first few days needed a little more recovery time and I feel they are on the mark, especially for an alternative routine and the concept of it all actually makes sense. Great to see what real intensity needs to be. Thanks Jeff Cheers Ant.
Your videos are really informative. I'm 64 and have been lifting since high school. I am still improving my mind-muscle connection, it took years to get that with my lats. My arms are genetically large and strong and they always took over. My main comment today is how when working upper body, today chest for example, I get a great pump in my back and shoulders as well. The same thing when working back, the whole upper body feels the pump. I don't know if this is typical, but probably one of the main reasons I have kept up training all these years. I love the way it makes me feel!
Yes, more of these please. Started following this method a couple of months ago and seeing gains but not sure if I am hitting absolute failure on each exercise.
@@undeniabletruth-HIT The hard part is knowing what is actually your greatest effort. You might feel like you are at failure, but if someone held a gun to your head, you might be able to squeeze out another. The mind plays tricks on us to protect us from ourselves :D
One way to measure absolute failure is to have a spotter as Jeff showed with Jesse. If the spotter is experienced and can apply JUST enough help, you can a feel for absolute failure. Your last rep should feel as hard as your 1 rep max that you just barely can’t do….
yes because your body doesnt want you to cause unnecessary damage that won't add much in the way of stimulating growth unless it is necessary to save your life@@treborrrrr
I am 66 years old & have been using Mike's Heavy Duty training since when he first started promoting it in the late 70's. I like working out with balls to the wall intensity.
I've been doing a warm down set of dumbbell press where I'm lifting light weight, but I stretch right up and reach, fully bringing my shoulder blades right forward. I've been doing the same thing with dumbbell shoulder presses, has really helped me clean up some pain from old injuries.
I'm 67 and have a lot of injuries. I've increased my sets and Reps using less weight to failure. Working out twice a week instead of three gives me more recovery time between workouts. This has worked for me.
@@gamesong6600one bullet can kill a guy if targeted in the right area with the right weapon and similarly 1 set can stimulate muscle growth if done right (with proper technique and ntensity). Kinda make sense a little
@@arturmollaiev5015 no u r trying to make sense out of it. It's an extrapolation. Conclusions made from the observing effects of single bullet can't be applied on effects of single set. U have to test it against 1+ sets done right. Even by his own logic while 1 bullet wud be enough and 2nd bullet will not dampen the effect, a 2nd/3rd set would dampen the effect. Basically bullets and exercise even by his own logic work very differently.
*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/1-set-chest-workout
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
i was literally first view on this video just waiting for this comment lol, one day i will get this program
Oh hell yeah
If I didn’t win, does that mean someone already won or that someone has yet to win? How does the random factor play into the 1 hour time window?
Really, how is this possible? Literally not even been a minute. When I clicked on it, there were only 6 comments in total.
Scam! I clicked 2 min after the comment was posted
In less than a month I’ll be 76, in the last 10 months I’ve lost 60 pounds, for now a total of 110 pounds. Over the years I’ve accumulated several injuries including a broken back, arm, fingers and a broken sternum. Since I was 13 I’ve had manboobs and before they put me in a pine box I’ve going to achieve a muscular chest and chiseled look. I’ve also gone from a size 44 pants to 34 soon to become 32’s. I’m a total novice only working with bands and a couple 5LB weights and your guidance, I want to thank you for all your efforts in making these videos. There is more to this story but I’ve said to much already. Ending with so many thanks for your commitment to helping others achieve their goals. The very best
I don’t often get involved with comments on CZcams but this video was so well demonstrated that I thought it deserved a thank you.
yea most of his content is great, well thought out and presented, usually no bullshit, just my style.
Ur welcome in our comment community
Bro just a simple thumbs up is enough 😂😂😂
Who even likes these comments? So generic
@@nickkerr6068how is it generic to share your thoughts? If anything your high horse energy is what’s generic here.
Arnold Schwarzenegger, Mike Mentzer, and Athlean-X Jeff Cavalier but the greatest of these is Jeff. The Millions and MILLIONS of Athlean-X fans tune in because Jeff loves what he does and he is truly the Greatest of All Time.
Mike Mentzer was all about less is more, but only if done at the right intensity and close to failure. He often advocated for one set.
No shit we all saw Jeff’s last video too
@AskTheKid
Easy kid. You need to get off the steroids. They're making you mean
@@AskTheKid Actually, I didn't see it, but I have been listening to a lot of Mike's audio recordings of late. Thanks, anyhow.
@@dougroberts3643 haha, it's funny because you are also mean
My best gains always came from high intensity training. Often times I would go back to the higher volume routines because the experts routinely stated that muscle hypertrophy was dependent on more volume than high intensity training advocated. For whatever reason the high volume stuff didn't get me stronger or any bigger, it just wore me out. I was a big Mentzer fan in the early 80's, nice to see he's getting some respect.
Im able to go up 5 pounds every 3 months on my incline dumbbell press using this method
I have been doing this type of workout for about two months now… the results have been amazing for me (Training for 14 years now)… the high intensity and more rest days have added not only size but strength I haven’t felt before… plus I feel less drained from long volume workouts👍
Are you willing to share your routine, like exercise combo's/ set's & reps and the amount of exercises per muscle group per workout?
I do a four day split over seven days
Here’s the first day and will finish rest of it tomorrow for you mate👍
Monday
Chest/Triceps
Incline Dumbbell Press
Warm up set x 2 (50% max rep range over 12 reps)
Intermediate set x 1 (80% max rep range over 8 10 reps)
Hard set x 1 (100% max rep range over 6-8 reps)
Cable crossover full extension
Intermediate set x 1 (80% max rep range over 8 10 reps)
Hard set x 1 (100% max rep range over 6-8 reps)
Flat Bench Dumbbell Fly
Intermediate set x 1 (80% max rep range over 8 10 reps)
Hard set x 1 (100% max rep range over 6-8 reps)
Decline Dumbbell Press
Intermediate set x 1 (80% max rep range over 8 10 reps)
Hard set x 1 (100% max rep range over 6-8 reps)
Tricep Rope Pull Down
Intermediate set x 1 (80% max rep range over 8 10 reps)
Hard set x 1 (100% max rep range over 6-8 reps)
Superset
Tricep cable wipe push down/close grip push down
Intermediate set x 1 (80% max rep range over 8 10 reps)
Hard set x 1 (100% max rep range over 6-8 reps)
It makes so much sense to me that you could do it in one set instead of 3 or 12. Seems like there should be no reason to spend an hour in the gym or even 40 minutes. I know soreness doesn't necessarily mean effectiveness, but i did just one set of bicep barbell curls to absolute failure and they are so sore today
@@alangreen142can you do the rest
As a trainer myself I started to do this training methode two months ago and it works amazingly. Also pushing myself mentally to new results made me stronger. Thanks for the post Jeff 👌
Great job Jeff as always. I am 74 and have been lifting for around 55yrs, and still love it. I started training the one set to failure method about a year ago for your no. 3 reason. My joints were feeling worn. I feel much better now, since I started training this way. Thanks so much. Stay strong.
Tony T
Finally! Mike Is getting the attention He deserves. Truly remarkable way to train. I hope more research will be done to acknowledge his method.
It really helps to watch Jeff demonstrate an actual set... for himself. I know I can't feel his fatigue, but all the visual clues help a lot: the slowing tempo, the red face, veins popping out, out of breath narration, etc. I can easily compare that to myself.
i'm a big believer of mike mentzer's principles and i love to see that you're preaching it too! I'd like to see more of these one set workouts from you ATHLEAN X
I'm a big believer in it too. Trouble is I always feel like I have not done enough. And do four or three sets. I see the merit. Just always feel lazy and like it is a out
I’m glad to see Mentzer making a resurgence. I usually do 2 sets on most of the exercises but try to apply his principles to my training and my clients. I think it’s wise to build technique and intensity through volume initially and gradually introduce intensity over volume until over time, someone can channel maximum intensity into minimal volume.
Well said. Agree 100pc
His legacy will outlive those who did him dirty
This is perfect timing for me personally as I just found Mike's training workouts. Because of the science and logic he backs it up with I'm sold, and as an older guy I don't want the wear and tear on the joints!
Loved the video Jeff, please do more of these and include how a relative beginner should space workouts vs rest etc
Ditto! This is very helpful for us "pensioners". Saves wear and tear, time, and risk of injury. Looking forward to lats and legs.
I can say this Mike Mentzer ‘series’ came at the absolutely best time for me. Recovering from a shoulder injury, the last thing I need is more wear and tear.
Thank you Jeff, brilliant series. I want to see the full body continuation!
0:50 Warmup
2:00 Pre Exhaust
2:35 Bench Press Working Weight
3:00/4:40 Warmup Set
4:55 Fly?
5:50 Crossover Working Weight
6:00 Hi-Lo Crossover
7:15 Bench Press
8:30 Optional Drop Set
10:00 Force Rep
10:55 Clarification
11:10/12:30 Q1
13:05 Q2
14:40 Q3
15:25 Q4
16:10 Q5
Hey, thank you 💪
@@samanthasmith8301 Rather doing prostitution than not getting paid, am I right thot?
@@samanthasmith8301 I didn't block anything, genius
What are you babbling about?
@@samanthasmith8301 Poor fatherless thot can't stop barking, need me to tell your prostltute mother to put you in school? 🤣
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Please keep making these 1 set videos... they are very helpful... thank you for your content
Are you interested in sports, my friend?
Rest pause is good alternative to drop sets that you can use when training alone to get those extra failure reps. Mentzer promoted them too
As someone who trains with a full-body "split", I'd love to see a full-body workout following the same concept of something that can be done when you're pressed for time but still gives as efficient a workout as possible within that short time - Maybe something like a 30 minute full-body workout.
Also, you often talk about hypertrophy in you videos. I'd love to see more videos covering strength, power and muscular endurance training and perhaps some videos om training philosophies - how would one mix the different muscular modalities depending on their sport or their goals.
i think you could do this by using compound exercices. a good compound to failure for upper body and one for lower body here you go and if you have time you can add a little isolation where you would prefer it and alternate it every day
Check out Mike's consolidated routine, he puts a few exercises together for a close to full body workout. The thing is that because you're trying to train all muscles Mike decreased the total number of exercises in the workout (its 2 days and 2 exercises a day). I'm no expert, but Mike was trying to be careful not to create too much overlap in muscles used in a workout, and therefore, secondary and tetriary stabilizer muscles are counted as being exercised. The point being that a full body workout plan exists under mentzers plan, but be very careful about modifying it too much because its designed to let all of those muscles rest and not get overworked. (To the point that some people consider it ridiculous)
Yes please do more! Getting older and definitely need to save some time. This technique is perfect!
Look up his "effective reps" workout for time-saving advice.
@@seanwickham8905 Jeff or Mentzer?
He means Jeff. He made some videos about effective reps training some time ago.
@@jimmysundays1937ty
Beautiful Demonstration. This is exactly what mike is trying to teach
Do you like sports
As someone who’s going to be in an industry where I’ll have minimal time to workout let alone at a gym on a regular basis, these one set workouts following Mike Mentzers philosophy are so beneficial, to continue to stimulate muscle growth if not preserve.
Thank you Jeff, I’ve been watching your videos for years. I couldn’t afford your programs but I’ve watched your videos and took notes and even played your videos while I worked out to check form. In a year I’ve completely changed my body with the knowledge you have, from the bottom of my heart thank you 🙏
I've done and am currently doing the Mentzer method. It absolutely works!! Especially for advanced lifters stuck in a plateau. And great for those of us over 40. Just tweak some of the exercises that fit your risk/reward ratio. Definitely switch flys for presses etc
Agreed! I'm finally gaining again
Yes,cover more of this please,im 40 and work 50hrs a week on a construction site and have wife and kids,don't have as much time to train,this kinda workout is gold to me,cover it more please guys
I started Mike Mentzer programs about a year ago and got some pretty decent gains as a natural 55 year old male. For example my incline dumbbells went from 55 lbs 8 reps to current 85 lbs 6 to 8 reps . I have definitely got stronger on every exercise which creates muscle growth.
3 weeks ago i started watching Mike Mentzer, now he is everywhere. Algorythms did him well.
Same here.
I’d really like to see how this works with shoulders, biceps, and triceps.
He already did one on biceps I think :)
Show some fucking respect, eh?
I went a few years of essentially doing one long drop set for most movements. Warm up, go to failure at 70-80% of your ORM. Drop by about 20-30% go to failure, etc. Works great for time management and gives you a great pump. Two movements per body part was usually enough to light yourself up
@@aaronmartin6122can you elaborate on your splits on this please?
Legs would be the one for me. 😮
Love that you're clarifying this after I've been studying Mike for a while. Really helps
I love Jeff
I’ve been watching him for almost a decade and I’ll tell you this guy really knows it all.
His main objective is to show you that the body matters and needs to be trained and treated right.
Great human being, would love to have him as my training coach.
I've been watching your videos and employing a lot of these concepts in my own workouts. At this point I'm targeting some specific things in my physique (I'm 53 and trying to build back after letting things go for a few years) and I've been pleased by the gains I've had in a relatively short time using this stuff. You break it down into understandable bites. It's going to be interesting to watch things transform in the upcoming weeks. Thanks!
Please make this a series. And maybe at the end of this series, make a video on how will you incorporate this on a weekly basis
This has been one of your best videos. Thanks for bringing back a lot of the science into the exercises and thought process behind them.
I follow a similar approach. I'm 49 and it works. Low volume/Hi intensity/Hi frequency is a growth bomb. Christian Thibideau promoted a 6x/wk/45min program which advocates for these same principles. Ideally, I have 3 days of 'pushing' and 3 days of 'pulling'. I love it. I don't have time I workout at 4am and leave the gym by 4:50. I have arthritis in my spine so long grinding workouts with many sets do me no good...Jeff's points here are spot on, and I speak from using these principles for the last 4 years. I vary my exercises and intensity principles to keep from getting bored or plateauing.
It's nice to see a so strong rediscovery of Mike Mentzer on youtube, and more than twenty years after he passed away, in a world totally different with social media and influencers. He died too early but he is a protagonist of the history of weightlifting, still recognized to this day even if the world changed a lot since his time in the world.
finally someone is talking about mike 's heavy duty program.. thank you we need more of these❤
I have gone towards the 1 warmup, 1 work set approach from relatively high volume and I feel like my recovery is better, my progression is better, my shoulder problems are improved, and I enjoy my workouts more.
Obviously my recovery is better in part because I can get in one extra rest day per week, since I now have no problems doing an upper/lower split where I have enough energy to actually do a full upper body workout with good focus for every muscle group.
The few times I have tried adding a second work set, the drop in quality is very noticeable.
And I freaking love doing drop set combos. For now my favorite chest is db floor press super seated with db floor Flys. I feel like compound/isolation works better than isolation/compound, but that's just me, you should all try different combos to see what works for you
I discovered Mikes work this last month and can spend hours listening to him speak. He died to young. I’m still sore from my HIT chest and back workout on Saturday. Shoulder and arms today! In and out in 20 mins. 110% effort!
I've been working out for 25 years and I've just started doing this 3 weeks ago. I have never ever felt so good in my life. The gains and pumps are phenomenal.
Mike menzer methods do work great. Love your video explaining it. I'm 60 now and won't be stopping until I can't breathe. My body is thankful and fit from doing this. Thankyou for the great video. I'm a big fan of your channel as you're a truth teller.
1 set only! Warm up perfectly! As far as your joints alow you do the haviest set up to failure for three different muscle types and go home. Wait for three days and repeat. The fastest muscle growth I ever experienced. 43 years old.
How long does it take you to hit the same muscle again? I have a split of two workouts and take three days of rest between those, so my chest gets one set every 8 days, which still feels kind of crazy. But works for now, one month in
@@bertholdvogts6407 Well, I am not a professional and the growth was not from usual bodybuilder to mr Olympia. Just a regular guy trying to do something with my office-looking arms and shoulders as fast as I can without any suplement or diet. I'm not saying it should work for everyone, but I did the haviest weight I can handle strugling to do 10 reps for every muscle twice a week (mostly after 3 full days of rest) for 6 months. And then I stoped training hard and adding weight because it was too havy for my joints and I was sutisfied with results.
I started doing this method a few workouts ago and it really helps you be the most efficient with a workout. I’ve pushed through plateaus in a couple exercises and used the drop set with not rest to keep the intensity up. My workouts are shorter and it helps me know that I don’t have to spend the whole day at the gym to make gains. Thanks for sharing. I’ll be doing this from now on.
Thank you for your interpretation on Mentzer’s training technique Jeff. Could you possibly follow this up with a video covering how you would incorporate this into a training week split and what sort of recovery you would take. Mike thought some body parts needed a good week of rest, do you agree with this or would you maybe adopt a more shorter rest period?
Have in mind tom platz the QUADfather trained his legs 2 times a month..so every 2 weeks...so on steroids which help with recovery and as a long term pro...his intensity was beyond anyone elses and he trained legs 1 ever 2 weeks...does that answer your question? But i myself am also curious in his weeks split since what ive been thought when studying is that if u want max muscle growth it should be trained 3 times a week per muscle group..so 3 times a week chest muscle 3 arms 3 shoulders 3 back 3 legs..and then theres this and tom platz
I used to have that book by Mike Mentzer and John Little. The training philosophy in there really helped me get big.
I love the 2 warm-up tips. Huge help, thank you! Please add more of those in next videos!
I am nearly 71 years old. Have worked out since I was 14. I have lost strength, of course, but I think weights and my regular workouts have kept me healthy. I like this set and will give it a try. I appreciate your coaching throughout this demonstrations. Thank you.
us bro us, im 97 years old and working out since i was 7, i can bench press 300kgs, during my prime i could bench press 500, i was known as the orge but my real name is yujiro hanma and im from japan
@@yakeru5001 you still need to show up to the fight coward.....
Baki
Thank you so much for doing this series! I appreciate you doing this Jeff! I would say back as the next exercise
I started a few years ago doing a light weight full body routine, 5x a week, just one set for every body part. Initially, because I didn't have time to do 2hrs at the gym 5 days a week dedicated to each muscle group.
The idea was just to at least do something, like ct fletcher said, lol.
Also, I saw gsp's coach talk about something similar.
I have really liked the results, it takes me around 20min a day, I feel great, happy with the way I look. I wouldn't say this method replaces the tried and true Arnold bodybuilding method. Just saying it works, it's great for people that don't have a lot of time, and it's better than doing nothing at all.
Routine: any flat chest workout, push ups, dumbell press, ext.
Shoulder press.
For back either pull-ups or bent over rows
Bodyweight squats or utilize dumbells or whatever you have.
Calf raises
Shrugs
Arms either pull ups and dips or dumbell curls and triceps
Throw in some abs and done ✔️
If it starts to get too easy
Throw in an extra set or two if you have time and feel like it. Or just increase the weight.
Back to your roots: short and effective workouts!
I love all your insights, tips and Q&A in this video 👍
Could you make a video in this series for the hips/ glutes?
Mentzer’s old recordings really got in your head 😂
I’ve had a lot of his old recordings in my feed lately too.
A. I. hard at work.
Just as I was about to do chest day. Perfect timing and an 18 min break to boot
Mike is the best teacher there is. You should be proud that you're teaching his same methods
Great video Jeff, thanks👍👍👍I really appreciate your dedication to improve our bodies, you are an excellent guy
Thanks to you, I have found out about this strategy and immediately fell in love with it. I'm now reading Mike Mentzer's books and he specifically states that even the drop set is negative towards muscle hypertrophy. So please anyone who reads this, do NOT worry about undertraining your muscles and don't try to gauge your muscle hypertrophy possibility with how you are feeling during or after the workout.
Classic bodybuilding they always preached only needing one set once a week because the intensity was there and I honestly believe it, volume is for learning a skill
Weightlifting IS a skill
Once a week? Means 1set chest per week?
Nah, volume builds endurance and form. The “one set” theory might work for bodybuilders using heavy weights, but not for the other 99%.
Something like this is perfect for days I work overtime and have to cut the workout short.
I love these Mike Mentzer principle related videos that you're doing, please keep them going.
Excellent demonstration, I'll definitely try this for my next chest workout session. Thank you!
I.m using this at the gym.
Thank you as I am literally reading HIT by Mike Mentzer and taken a week off from my 5day split routine and preparing for HIT . Thank you for illustrating that work out can’t tell you how much I appreciate it . Would you consider doing more videos on this topic? Thank you once again.
More of these please!
I have been doing high intensity training, single set to failure on machines for about a year, after having a baby and having a hard time getting strength training in. I have been doing just a single set to failure on each machine (usually just 4 or 5 machines, and some core work), and I get a good workout in in about 20 minutes! I don't use these pre-fatiguing strategies or anything, and have been having great results! I might try to add the pre-fatiguing sets, but I have found I don't really need it to make good progress!
Mike. Mentzer phase obviously 😂
I’m going through the same thing
I've been through this 4 weeks now boy oh boy intensity over volume works really sick for me!!!
Yeah brother!
Tom platz next
Been there some years ago. Definetely a great way to train. But I like to keep things "athleaner" now.
Great video. as a 60 year old life long athlete, I now have chronic shoulder pain. Finding ways to maintain or even build a little muscle for a skinny old man, while minimizing stress on the shoulder is awesome!
Would love to hear your thoughts on/see this concept applied to a full body workout for those of us who do full body 3x per week.
i imagine it would be the same philosophy for each muscle group. However full body 3 times a week is pretty full on recovery wise, especially long term.
I don't think he would recommend such high intensity techniques when doing high frequency. Most full body programs don't use high intensity techniques for a reason.
I remember reading the magazines about high intensity training in the late 80's and Arthur Jones used to advocate full body workouts 3 times a week, I used to follow that routine back then but it would be just one set taken to failure without any drop sets as that would impact my recovery too much
@@davidfillary Yeah, it’s the frequency part that I’m wondering about. Of course I use a handful of modified versions of full body where its focus is a little different each day throughout the week. Would be interesting to play around with.
Thanks for these vids on Mike Mentzer training methods, started training like this for the past month and i have to say it feels great. Hope to see more on Mikes HIT training.
That is first time I see Jeff really struggling lol made my day and I feel him more like us 😂
God Bless Mike Mentzer! I am so glad to see you giving Mike his do. I would really love to see you continue these types of Mentzer workouts. Thanks Jeff...
as a med school student with very limited time to go to the gym,this series is gonna be life changing
Definitely going to try this! I like the attention to shoulder damage avoidance. For me that's important. I had a bit of pain in my right shoulder when I started getting into strength training about a month ago. I'm trying to build muscle at almost 50 and it's tough. Plus, trying to keep good form to avoid injury.
Thank you!
These Mentzer kind of workouts have worked for me. I'm 50 years old and I can NOT take huge volume of workouts. (too many sets wears me down) But a warm up and one hard set seems to work. This was a great video. I feel very sore, but I am not exhausted.
Hi, 54 years here! Did you mean "can't take huge volume?" I thought part of Mentzer's idea was to avoid high volume, but require intense, to failure effort. I'm just wondering if I understand your comment.
@@mikecurtis11 Oh, shoot. Thanks for spotting that. My bad. You are right. I will fix it.
One of the best treatments of high intensity I've seen! Brought by Jeff who knows his stuff!
You could even do a high intensity legs with a barbell squat with safety pins for concentric failure or a heavy goblet or kettle bell squat where you can always drop the weight and remove the dread of the bar and focus on the reps. Wendler said his athletes build huge upper backs and biceps just holding heavy dumbbells for goblet squatting. Marty Gallagher advocates them. And you could do standing cf raises with them and even deadlift with heavy dumbbells that'd hit the back, grip, glutes and hamstrings. 2 or 3 exercises legs and entire lower body done
Don’t show the gym heads this video, they’ll get upset you’re trying to save them time from staying in the gym too long.
😂😂😂
Why would you want to stay at the gym longer then necessary anyway? Unless you are doing more variety of workouts. It's all about maximizing your efforts and minimizing your time doing so. I don't get it lol.
I just discovered Mike Mentzer via your channel and I find it a really refreshing change,especially as someone who gets bored doing high numbers of sets. I’d like to hear more of your take Mentzers methods. Good video as always.
AWESOME JEFF! Are you going to do a whole complete series on Mentzer's techniques , or maybe a workout plan for purchase? That would be excellent, I'd buy it.
I have a workout plan teaching these techniques. Look at my channel.
I would love a workout plan for purchase!!
@@JayVincentFitness shameless pr
My kid is going back to school and I have time to hit the gym. Gotta binge all your videos (again). Thanks for the updates, videos like this are appreciated!
I always look forward to these videos
Great video Jeff. I fall into the hard gainer intermediate. I'll be 51 years young in November this year. Ive followed you for a while and had success from your training, dietary and physio advice. I have had the same routine for a bit and after the Mike video I decided to change it up.
I've been going to max 6ish, but till failure, then drop setting that exercise without a break. I get 4 rounds. I've been doing a complimentary exercise the same way with drop setting to failure. I use elastics for my warm up, crossovers, lats and now added the pull down biceps he recommended. These first few days needed a little more recovery time and I feel they are on the mark, especially for an alternative routine and the concept of it all actually makes sense. Great to see what real intensity needs to be.
Thanks Jeff
Cheers
Ant.
Child: Father! What does “gay” mean?
Father: It means happy.
Son: Dad are you gay?
Father: No son I have a wife.
I liked this style of video. Less cuts or sound effects, and more Jeff repping and talking through the exercise.
Very interesting style of training.
Would like to see more videos about this👍
Your videos are really informative. I'm 64 and have been lifting since high school. I am still improving my mind-muscle connection, it took years to get that with my lats. My arms are genetically large and strong and they always took over. My main comment today is how when working upper body, today chest for example, I get a great pump in my back and shoulders as well. The same thing when working back, the whole upper body feels the pump. I don't know if this is typical, but probably one of the main reasons I have kept up training all these years. I love the way it makes me feel!
Great video as always! My qustion is, how does an entire workout program look? Still doing brosplits, PPL, and full body?
This is beautiful. Glad to see mentzers ideology and real science involved. Been watching Jeff for 9 years and he has some gems.
So good! Please do more of these!!!!
Excellent Jeff, good information.
Would really love to see how this would work out in a PPL routine and the recovery for it too;
much love to you ❤
I just started watching your page and love a the great tips which alot down cover
Yes, more of these please. Started following this method a couple of months ago and seeing gains but not sure if I am hitting absolute failure on each exercise.
failure should be you can't complete another full range positive rep despite your greatest effort possible
@@undeniabletruth-HIT The hard part is knowing what is actually your greatest effort. You might feel like you are at failure, but if someone held a gun to your head, you might be able to squeeze out another. The mind plays tricks on us to protect us from ourselves :D
One way to measure absolute failure is to have a spotter as Jeff showed with Jesse. If the spotter is experienced and can apply JUST enough help, you can a feel for absolute failure. Your last rep should feel as hard as your 1 rep max that you just barely can’t do….
yes because your body doesnt want you to cause unnecessary damage that won't add much in the way of stimulating growth unless it is necessary to save your life@@treborrrrr
I am 66 years old & have been using Mike's Heavy Duty training since when he first started promoting it in the late 70's. I like working out with balls to the wall intensity.
Great video Jeff, thank you for elaborating the topic because is very useful. All the best !
I've been doing a warm down set of dumbbell press where I'm lifting light weight, but I stretch right up and reach, fully bringing my shoulder blades right forward. I've been doing the same thing with dumbbell shoulder presses, has really helped me clean up some pain from old injuries.
Absolutely! 🎉 I have done this for years. Same results in 15 minutes that took me 45 minutes.
yes a video series going thru the different muscle groups using this technique would be cool
I'm 67 and have a lot of injuries.
I've increased my sets and Reps using less weight to failure. Working out twice a week instead of three gives me more recovery time between workouts. This has worked for me.
Thank you for the follow up vid on the Mentzer ideology--much appreciated to show us a demo!
Mike Mentzer is a genius!
Was*
He was a fool😂. He used to say if it takes one bullet to kill a guy, why wouldn't 1 set build muscle.
one can see the fallacy in this argument.
@@gamesong6600don't know any fools with a perfect score at mr universe
@@gamesong6600one bullet can kill a guy if targeted in the right area with the right weapon and similarly 1 set can stimulate muscle growth if done right (with proper technique and ntensity). Kinda make sense a little
@@arturmollaiev5015 no u r trying to make sense out of it. It's an extrapolation. Conclusions made from the observing effects of single bullet can't be applied on effects of single set. U have to test it against 1+ sets done right.
Even by his own logic while 1 bullet wud be enough and 2nd bullet will not dampen the effect, a 2nd/3rd set would dampen the effect. Basically bullets and exercise even by his own logic work very differently.
I just got Menzters book and this answered most of my questions
Give us another leg routine for PPL series
I love your analysis, I am 58 YO i found it very beneficial thank you