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The 1 SET Chest Workout (YES, 1 SET)

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Rating: 4.5; Vote: 2

Did you know that you can build a big chest with just a 1 set chest workout? In this video, using some of the principles preached by Mike Mentzer, I am going to show you a chest workout with dumbbells that consists of just one single set, but still has the opportunity to deliver massive results. Have you ever been short on time but still needed to get in an effective workout without sacrificing potential muscle growth? Well, you're in luck because I have put together a chest workout that consists of just a single working set that is capable of helping you to build new muscle. This workout is inspired by the principles preached by the late Mike Mentzer, who himself preached the use of limited sets while integrating high intensity effort. A chest workout developed using Mentzer's principles means that we are going to be in and out of the gym quickly, but in that process, we are going to be giving every last ounce of effort that we have to ensure that this one set workout is effective. So, if you want to join me on this workout, you better be prepared to give it everything you've got if you want to get a big chest. Let's take a look at the structure of this one set chest workout. First, there is going to be a warmup to get you ready and prepared for your all-out effort on your single working set. Then, there is the one set, which is actually broken up into two parts - a pre-exhaust and the working set itself. Mentzer advocated the use of a pre-exhaust set of a different exercise to greatly intensify the effort you will be giving on your working set. In this workout to build a bigger chest, your warmup will start with a simple set of pushups. This is simply to get the wrists, elbows, and shoulders ready to be pressing in the working set and is not meant to be done for chest growth. So don't worry about going to failure here, just focus on warming up the joints. Then you will move over to the bench to warmup the bench press using about half the weight you would in your working set. This is to make sure you've grooved the lift and that you are ready to put in your maximum effort when it comes time to perform your working set. If you want to build a big chest, you need to be ready to perform so as to avoid injury. Once the warmup is finished, we head over to the cable machine to start our pre-exhaust portion of the dumbbell chest workout. My choice of exercise for the chest here is the high-to-low cable crossover. I like this exercise because of how it allows for stretch on the pecs while keeping the anterior shoulder capsule in a safe position. Mentzer advocated for a chest fly, which you certainly can do, but I prefer this exercise for safety reasons. Perform 6-10 all out effort reps, making sure that you are not ending the pre-exhaust at the first sign of fatigue. Now that we've pre-exhausted the chest, it's time for the working set. Without any rest except for transitioning from the cable machine to the bench, the dumbbell bench press is going to be performed for another 6-10 all out effort reps. To grow a big chest, you are going to have to dig deep and give everything that you got and perform the working set until failure. That doesn't mean you stop when you get tired or the rep gets difficult, as a matter of fact, it means to push even harder. The set stops when you physically cannot perform another rep. While not Mentzer approved, I advocate that if you chose the wrong weight and you fail before 6 reps in this chest workout, continue the set by performing a dropset. As you can see when I perform this 1 set chest workout, I am giving everything I have to finish the set and that I am pushing myself as hard as I can with an all out effort. Mentzer believed that you could trade volume for intensity and still get the same results, even with just a single set as long as the set was taken to all out failure with the highest intensity possible. The 1 Set Chest Workout Warmup 1: Pushups Warmup 2: DB Bench Press ( 50% of working weight) Pre-Exhaust: High-to-Low Cable Crossover: 1 x 6-10 Working Set: DB Bench Press: 1 x 6-10 If you haven't tried this type of training before, I think you should give it a shot and you might be surprised by just how intense this chest workout can be, especially if you are used to training under the notion that more volume is better.
Date: 2023-08-24

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Comments and reviews: 19

Jinoug4
Main thing I'd be worried about is compensatory things. You better be very in tune and aware of how things should be feeling and working correctly, otherwise going to this level of intensity could mean a ton of compensatory issues happening, leading to some not great discomfort later.
In my case, I deal with a lot of injury issues (ex: pec minor is erratic and constantly contracting incorrectly at wrong times due to nerve issues, causing some pretty rough range of motion incorrect muscle contraction compensation with a lot of upper body things, so certain exercises are just problematic. I'm very aware of this, but I have noticed how going much higher intensity means this issue sparks up quicker. So, just be damn sure you're in tune with your body if you're going to be at this level intensity.
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Kenneth
What you just showed is what I call a double exercise drop down set. I have used this method for years and have incorporated into my personal training for my clients, both regular and athletes. I disagree with Mike, I would add a 2nd set. This allows volume, breakdown of muscle tissue, fatigue, and as 'Time' is the #1 reason why people say they do not workout, this removes time out of the equation. I have learned from your videos, however most have validated what I have done for myself and do for my clients. Good stuff always. Ken Kirsch (PMT)
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Sweep
Guy: Doctor, my Girlfriend is pregnant but we always use protection How is it possible?
Doctor: Let me tell you a story: There was once a Hunter who always carried a gun wherever he went.
One day he took out his Umbrella instead of his Gun and went out. A Lion suddenly jumped in front of him. In order to scare the Lion, the Hunter used the Umbrella like a Gun, and shot the Lion, then it died!
Guy: Nonsense! Someone else must have shot the Lion.
Doctor: Good! You understood the story. Next patient please.
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steve
I am 69 next month 6' 184lb should I hit the 3 muscles in the chest over 9 days? ( top/1 day + 2 day rest, middle/1 day + 2 day rest, lower/1 day 2 day rest) because what you taught us makes allot of sense re 3 muscles and how to hit them for growth. just an FYI, because you are a working physiotherapist I watch you - otherwise not so much. I trust your knowledge in A&P + gym more than others. You carry allot of street and professional cred.
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BigMind
I tried doing it like Mike today in the gym, had a full day dedicated to Triceps.
I can attest to the effectiveness of this method, the pump was great. Last weak I did a biceps workout with the same method and the results are amazing.
Basically it hurts A LOT, and it requires focus and dedication. I guess that's why lots of people don't use this method, it hurts badly.
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Christopher
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?
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Starlineitor400
This is the way i train. Due to time i work out 3 times per week my whole body.
Cable crossover, bench press, pull ups, rows, curls, face crushers (w/o crushing my face, squat, deadlift and face pulls at the end. I do some abs and forearms exercises between sets too.
I also do rope jumping for 30-40 minutes after lifiting, i really like to.
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Jay
I'm confused. I always thought ''one set'' meant doing a certain number of repetitions (6, 8, 10, etc) on one machine or one exercise. Once you repeat the exercise, switch machines, switch exercises or switch weights then you are doing a second set (unless it's a drop set. This video is not one set or have definitions changed?
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YouReallyDontKnow
When are you guys going to make an app for all the programs you have?
I ve purchased 2 programs from you guys and I love them, but it would just be so much more easier and convenient if they were in an app format making it easier to get started and see everything without having to be in a web browser.
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John
I did a lot of this style of training when I was younger due to my football coach Dan Laughlin who, because of limited funding and equipment, instituted this style of training. I found it to be quite effective over my 40+ years of training. I would also credit it as to why most of the years were injury free too
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michael
I tried the Mentzer method with my leg workout yesterday. was in & out of the gym in about 20 minutes. And my legs felt like wet noodles afterward.
BTW, I'm 51 years old and didn't feel like I was doing anything dangerous. But it'll probably take a week to recover.
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Tark
It's true that this training method is very effective for hypertrophy. My only issue with it is that you are not supposed to have any physical activity during your rest days. No cardio, no cycling, no crossfit, no body weight exercises. Heavy duty requires full recovery.
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Georges
Went from 1h20min high volume workout (5 upper body supersets 30 total sets) to 25 min HIT workout ( 6 total sets: 2 chest 2 back 2 shoulders)
Tempo: 4/2/4 in every rep
If you really hit your failure you wont need a second set. 90% of us dont hit REAL FAILURE.
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Peter
I know the question is not related to the topic of the video, but does anybody know where to buy the blue face-pull rope Jeff is using for his gym? The ones they have at my local gym look like they survived Stalingrad and I was not able to find it anywhre on-line.
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Youtubewatcher
How about the recovery period? Do you follow the advised lengthy period of time before working out again? I think Mentzer meant not even another muscle group for 72hrs. I find that harder to adopt than going with 1 intense set of each exercise.
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Seemore
Thank you for the explanation and perfomance of workout, saw the mike mentz vid and wanted to start this kind of intensity. would like to keep it fresh and this is what ive wanted. want to see one for every body part like the dumbell editions
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Magaram
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.
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LivingOutLoud
Gonna give this a try. Been doing 3 sets x 10 on various chest routines for years, but that eats up a lot of time (and gains are slower. If you can bang out this routine in under 15 minutes, then we'll be talking!
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Michael
Personally have adopted mikes methods in about 4 weeks of hitting different groups of muscle every lift has gone up at least 15 pounds. Would love to hear what you think about mikes methods and your own spin on it.
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