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. MMA strength training is used both by fighters and enthusiast alike. If you don't have much time you can still get stronger by doing only one set per day. I know it sounds far fetched, but it is very doable. Watch the video and I'll explain how.
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1 set a day full body is perfect for people that have a stressful life. I've tried everything and I'm gaining muscle way easier with this. If you can't eat enough food or get enough sleep don't even bother with conventional bodybuilders advice you will end up losing muscle and getting skinnier
I can confirm this. I train everyday ONE set per failure per ONE movement pattern. I train every movement patterns everyday and i feel really strong.
which movement patterns? squat, hinge, pull, push or more?
Every day is not good for muscles. It just is not. Look up Jay Vincent.
@@d_no_allyn_86 It depends on the levels of failure.
@@juanpablojuarez1200 exactly, one push one pull one squat one hinge variation.. i also add hanging leg raises for abs. only set of each, but to failure and everyday. you can recover.
@@LifeandLiesSyra yes.. i dont know why people cant understand this, people think all sets are the same.. what the fk..
I told this to a friend years ago . He thought I was crazy till he tried it. It's very good for strength.
I currently do this style of training with calisthenics and i feel stronger after 1 week
Sir, I started my push up challange 18 weeks ago. It's one set of push ups a day for a year. I started with 20 push ups which was my max and I am adding one push up every week. I'm at 38 push ups and going strong! I did not miss a day! Same with pull ups. I started with 8 pull ups and I am adding one pull up every 2 weeks. I'm at 18 today! I am just sharing with anybody that is sceptical about the results. My goal is 100 push ups in one set and it looks like I am gonna make it in 62 weeks from now! Like you said, all those tens of thousands of push ups will make a difference.. And amazing thing is that it requires olmost no effort and minimal motivation as it is after all a 30 second workout a day.. I do not even do push ups and pull ups in the same time of day.. So I practically do not work out but I'm getting very strong! I advise this type of routine for all of you that struggle with motivation and good habits. This will change your life!
Let me add that I usually do a warm up set and I do about 1/3 of my max rep for that, then I wait 5 to ten minutes and do my all out.
Good work, glad it's working out for you. Keep at it and please report here when you reach your goals.
Woow man amazing on what numbers you are now ?
I am at 24th week without a missed day so far. This week I'm doing 44 push ups and 22 pull ups! It looks like it's just matter of time to get to my goals with barely any phisical effort. Consistency is so powerful. I'll try to keep you updated. So far I managed to go through a flu without stopping. Tylenol was enough to get my sets done :P
@@rafalpaliga1775 So, how does it go? Did you reach your goal?
Your almost right, try a warm up set and an all out to failure every other day or two. You must give your body time to heal and grow before interrupting the process with more damage. The balance is the most important thing aside from going hard as you can every time and being sure to use proper form. Also, sleep is very important for healing and growing so prioritize going harder than last time, giving ample time to heal and grow ( I work every three days and it is amazing ), and sleep as much as possible when your trying to grow. Avoid heavy cardio as well.
Been listening to Mike Mentzer and Arthur Jones for the past couple of weeks, and I've thought about the same thing you said.
It also depends on how fast you recover, but every day might be too much. Everybody should test themselves and see what frequency works best for them.
Also, I do not want to be a bodybuilder.
one set full body daily training is what got me into strength training. sometimes i can do 3 times per week i just add a set or two extra, other weeks its everyday and I keep it at one set.
There are many ways to train, and this is recommened if you don't have enough time. If you do, a few sets per exercise will give you better results.
I didn't think about it that way. I have enough time to do more than one set a day but I'll remember it :D Thank you as always, Coach!
You're welcome.
Svaka cast,jednostavno i realno.Hvala Mark!!!!
Dejan Ljubojevic Nema na cemu. :)
When does it stop being strength and become only endurance?
Sir -would I be counterproductive to the one set training protocol if I performed one set of regular pushups to failure or close to failure and then waited a min or two and then performed a different variation of pushups like divebomber pushups or one arm pushups? Should i strictly limity pushups to one set and then so the other variation the next day? Or could i do them the same day? Thank you so much for the informative video.
Good stuff! Can you do a video about hand conditioning for street self-defense? How does one go about conditioning the hands to be able to punch without breaking them in an impromptu street fight self-defense situation?
You should wrist exercises for strength and flexibility , and also punch with CAUTION a heavybag or pads.However , is better to strike with the palm than punching barehanded , but if one to do the 2nd option , just do it.
Thanks for the advice, and it would be great if you can make that video
We'll see. I probably will make it but I don't know exactly when.
i just tried this with pushups and it went like this:
day1 15x reps.... day2 20x reps.... day3 25x reps.... day4 27x reps.... Lol gona try this method in the gym on all major lifts and well see what happens.
I will be doing 12x reps on an exercise and try to lift that same weight until i get to 15-18 reps, then i will increase in weight so i only can do 12 again
Sounds like a good plan. When I started reading your comment, I was about to suggest adding weights after you reach a certain number of reps, but you said it yourself at the end.
Let me know how it goes after a while.
@@MMACoach79 i do wonder tho.. what do you think about recovery? what would you do to know youre recovering properly.. like if i get stagnant after maybe some weeks does that mean i should rest for some days and try again?
@@AlexKanal11 Many things influence recovery. Good diet and enough sleep are the most important ones.
If you stagnate, you can try with more rest or with less rest as sometimes stagnation happens when you don't "hit" your body with enough training. One set per day will not tax your body much and you can do it every day.
Every type of training can and often does lead to a plateau. It is normal and then we need to find new ways to shock the body.
it cannot be bad to do pushups every day? I have heard that it can lean to an injury or to a damage in the muscles of the arm.What do you think about this? Btw 2:19 was very cute.
lake tepario I don't think so. After all it is just one set of a bodyweight exercise. After you get over the initial soreness, if you experience any kind of trouble just stop or don't do it every day.
nah, push ups are such low intensity it will only start to wear on your joints if you do 100 a day for like a year (not exact numbers but you get the point). physical arm muscle injuries are very rare from pushups, only if you massive push yourself beyond your limit when you're just starting out.
Thomas Richardson i used to do tons of push ups daily (hundreds some days) and never injured myself (mow granted i only weighed 2/3 my current weight when I did this). However i still think single set training is king having done a variety of training programs.
troll?
@@RJ-is9ko of course not. There's just a lot of training myths out there, and you can't blame people for being concerned for their safety.
Sir you mean only 1 set per day like.I would want to train my chest can i do only 1 set & second day i like to train legs i able to do 1 set of it?
Hi Coach,
During your fighting days , did you do much weight training itself , or purely strength training through grappling and callisthenics?
Not so much during MMA competition days, but I did a lot of Olympic weightlifting exercises (clean, clean & jerk, snatch, back squats, deadlifts) + calisthenics, bench press, military presses and so on during my Judo days.
But any time I did more weights and track than fighting training, my skills and combat conditioning suffered. Fight specific training is most important:
If I was younger, I would do gymnastics instead of weights probably. Like GSP.
Yup 👍🏼! H.I.T. High Intensity Training or one set to failure.
Hello Mark lajhner Can i train others different body parts every single day? with one set like day 1 chest next day then squat then pull ups?
Sure, but even better would be to do all exercises (for all body parts) one after the other. Shouldn't take more than 5-10 minutes depending on how much rest you take.
For example:
- 10 pullups
- 20 pushups
- 50 squats
- 50 ab crunches
- 100 back extensions
This is a substitute for when you don't have enough time for proper training which is the best option.
Hello,Mark.
How are you?
Is one single heavy cals set until the failure better than 3 heavy sets of 5 reps(not until the failure)?I say doing it every single day.
Thank you.
@@fromchernobyl5213 Best is to combine both and shock the muscle.
I am very strong
Hey- 10 push-ups/day accumulates up to 3650 push-ups/year.
A year has 365 days: 365 x 10= 3650.
Actually you do more volume with 1 set maxed everyday, for me is 20-22 pullups so 140+ per week. If i try do 2x workouts of 70 ea in same week i wont recover, i tried also 3x week of 45-50 ea and i don't recover aswell. With 1 set per day i recover and do my right/physiological volume, don't forget frequency is powerfull too for your cns and nuclei dna adaption. I just do squats and calves in the morning, at afternoon pullups, dips and bent lateral raises (for not cook front delt i do them bent so almost only lateral and a few the rear are involved). 3 min in the morning and 10 in the afternoon are enough to make gym frequenters come to you at beach/pool for questions 😂
Makes sense. We are all different and I encourage everybody to test what works for them. This worked for me.
Shouldn't work out your muscles every day. Not with heavy load. You're actually eating into their regenerating period and you actually won't grow bigger and stronger. Look up Jay Vincent. Or Mike mentzer. Do 8 reps, very slow, until failure, try one more rep, till you can't push or pull more at all, hold for a few seconds then slowly go back down. It's brutal. Only thing that's every got me very tight, super pumped and the most sore I've ever been. Amazing stuff. But working out every day is a no no. There is science behind over training, in that it's bad for muscle.
I can gain muscle mass with that ?
if youre progressing on your lifts, you will gain muscle and strength yes
yes. you use near all of muscle fibers in one set.
You’re on the right track, but if you’re going until failure, you won’t need to do them every day. In fact, you SHOULDN’T do more than once per week. Check out Jay Vincent, HitUni, or Drew Baye.
I think you might be right. I thought about this the other day and might do a video about it soon.
@@MMACoach79 I’m not sure where my comment went, but I tried leaving a follow up for you. I said that I am a personal trainer in the method that I described. If you were interested, I would be willing to run you through a free session (virtually) So you could feel what it’s like.
Is it better to train everey day or maybe every second day for 1 set? (because of the muscle regeneration)
every day i reckon, cos you're only doing 1 set you have 24 hours to recover. some bodybuilders do multiple sets to failure every workout, so doing just the 1 you can afford to do it every day.
Also, the advantage of sets to failure is that if your muscles feel like shit and you can't do as many because they are recovering, your failure point will just be lower. If you do 20 push ups on monday but your chest and arms ache you might only be able to do 14 the next day. that's ok, because you're just adjusting your workout to fit the state of your muscles.
the key is that it MUST BE FAILURE. i.e. "I cant do even one more fucking push up or ill fall on my face". that's the key to improving
Thomas said it. One day is plenty of time for recovery for one set, especially after you get over the initial soreness.
....it depends on the concentration of exercises, because certain, higher level of concentrations, require 48 hours of regeneration period and 48 hours split from regular training routine....
Can I do one set of pull ups and pushups everyday?
Of course. You can add even more exercises.
Yr still in your prime
Not even close.
It seems like Bulgarian lite method
Good video
What an incomplete, nonsensical "non-explanation" of ANY training technique!
My advice; avoid this guy's "advice/direction/gibberish" at every opportunity!