JOHN GRIMEK (MR. AMERICA): "I MADE MY BEST GAINS EVER ON A ONE SET PER EXERCISE PROGRAM"
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- เผยแพร่เมื่อ 3 ม.ค. 2025
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In this video, the audio for which was recorded in 1994, John Grimek, one of the greatest bodybuilders in the history of the sport (a member of the U.S. Olympic weightlifting team in 1936, Mr. America 1940, 1941, Mr. Universe 1948), shared with me what his most productive routine of all time was. It consisted of a whole body workout, performed three days per week, with only one set per exercise. It is almost the exact same training routine that Mike Mentzer advocated in his recommended “beginner’s workout” posted elsewhere on this channel ( • MIKE MENTZER: THE BEGI... ). Before steroids entered the bodybuilding scene, this was the way most of the great natural bodybuilders trained. Even more interesting, Grimek - because of the changes in the New Jersey weather (summer and winter) - only worked out five to seven months a year when he made these gains. Food for thought.
I had the pleasure of meeting and speaking with John in the mid-80's at a National Powerlifting contest. He was very gracious and a nice man. Thanks for the interview.
I'm a 53 year old natural lifter. I use a program similar to that. I brief warm up and 8-10 compound exercises per all body parts. Three days per week (only the third day intense). Great gains. When I do more I begin to lose muscle and strength. It took me years to believe and assimilate this. Sometimes less is more. Grimek was the greatest.
Man was a legend. Thanks for this John!
Wow, words of wisdom from an "old school" bodybuilding legend. This is truly great content. Please bring more.💪🏆👍
Absolutely amazing video! John Grimek is truly a bodybuilding icon and an inspiration for all natural lifters. 🙏
😎 This is amazing! I want to hear more!! Essentially he had fun training and it was never a chore. He trained for the love of it and did things in the gym today’s bodybuilders would never consider because they’re all in the business of gainz.✌️
Great interview!
John Grimek was a son of Slovak immigrants coming from a village called Ustie nad Oravou, which is 30 km from where I live. The village became a damn after WW2. Many people emigrated in those years to USA. Some if them returned and some stayed. Great video. Thanks John!
You’re welcome. Grimek remains one of my all-time favorites.
This is great stuff.
This video drips testosterone
Yeah, so much they might cancel it lol! 🤣
I heard him say 3 days a week. Did he say which days? As in how many days apart?
2 off in between workouts
...and steroids!!! Lol! 😅
@@sverigeforst6615: Not back then. He started lifting about 1925 or so and won Mr America twice, 1939 & 1940, I think, then Mr Universe, 1948. There were no steroids in bodybuilding till the late ‘50’s, according to Vince Gironda, who knew pretty much all there was to know about bodybuilding back in the last century. But, he might have been able to take exogenous testosterone, which they learned to synthesize from bull testicles in the late ‘40’s, I think.
Dimostrare la propria forza e la propria virilità al termine di una furibonda lotta abbattendo e atterrando un grosso leone, una volta era di normale routine nei film. Poi susseguentemente, con l'arrivo dell'industria automobilistica, al loro posto venivano usate le auto come punto di riferinento. Grosse auto
americane ed estere venivano sollevate letteralmente da terra sistemarle adeguatamente nei parcheggi. Mitico! Per imitare le loro imprese anch'io fui preso a sollevare utilitarie di media cilindrata per mettermi alla prova, e con soddisfazione ci riuscivo. Grazie ai miei allenamenti di culturismo e di sollevamento pesi.
John Grimek was incredible.💪💪😎😎✅✅
They moved the car like it didn’t have an engine in it!
They were practically wrestling with it lol. All they had to do was tip it over and win by pin.
My new work schedule has me do two on, two off, rotate between wirking three days on weekend or having a three day weekend.
As a result I'm doing a consecutive upper/lower and I'm having 3-4 days between exercises with 2-3 days of total rest between workouts. I feel I'm growing far faster and my strength is consistently increasing now. The 3x a week fullbody wasn't giving me enough recovery even though it worked great in my first year of lifting.
I ve read vince girando wild physique.. vince has written about mike mentzer heavyduty in some places ❤
Very basic training, but effective! 💪👍💯🏆
Gold gold gold
Gonna be doing working up to 1 set of 3 for my flat bench strength work, 1 set of 8 for my incline press and 1 rest-pause set of 10 reps chest flies for my bench days. Some powerlifting and some heavy duty work.
So in other words your workout will be a total of 18 mins long
He said rest pause no more than 4-5 reps
I seen him in an old video with a buddy of his lift in a car and them cars weighed 2 tons the older bodybuilders for definitely stronger.
0:21 don't ever try that with a modern car
I enjoy the modified push pull myself
Sorry, I don't understand the exercises he used... Can someone write them please? 😅
Even John Grimek knew about overtraining.
They started it and preached
One set works. Is it the best ? It might or not but it is an effective way to elicit muscles growth with relatively low fatigue and damages.
What is the most amazing thing is that he was training hard only 5-7 months per year. I found myself that I cannot train as hard as possible the whole year whatever my frequency is. I always reach a point when I have to train less hard or maybe I should not train at all !
If you are only doing one set, the intensity should be so high that the fatigue is also very high. I'm exhausted for most of the rest of the day after a HIT arm and shoulder workout, and that is only 5 total sets.
@@susanwojcickisnicetwin Yes I am exhausted and I can make progress that way for several months then I hit a wall and my strength is down by 8-10% and it takes a very long time (several months) to be able to train at 100% again.
if you go slow and controlled and take the set to failure, you only need one set. the secret to the HIT method is giving your bodys' nervous system the adequate amount of days to rest to not JUST recover, but over compensate before doing any lifting again. I've been going through DOZENS of video on this subject and the rest and recovery days are a necessity
@@vvlaunay sounds like classic overtraining. I'm only lifting once every 4 days with 4 different workouts. My cycle is 16 days long. I'm going up in weight or up in reps (sometimes both) every single workout for every exercise.
@@susanwojcickisnicetwin I tried a very low frequency (per muscles/exercices) but I still get overtrained after a few months. Last time I went from 20*100kg to 20*137kg on my Romanian deadlift. However the next workouts I had no more strength. The most I could do was around 20*120. it ha been months and I am still not back to 100%. At the time I was doing 4 sets per week and I was getting stronger every workout with a few exceptions for over 4 months.
So he did one set only for an exercise? Lots of he’s articles and writings mentioning 3 sets. Can you explain it please? Thx
In his later years, he worked every day at York barbell company. There was a gym in the building. There were champions in powerlifting and weightlifting and bodybuilding coming to visit every day. He felt fine at that point going into the gym and playing around and doing exercises that required warm-ups. But when I asked him directly what his most productive routine was that he ever used, it was what he said in this video: one set per exercise.
@@HEAVYDUTYCOLLEGE thank you 🙏🏻was it to failure?
@@Fighter58773most likely, since he did 1 set, it had to be to failure for it to be effective.
@@Fighter58773
He said that if he could do extra reps he would, so that implies failure to me
@@Fighter58773 he says in the video that he would always try to squeeze out one or two more extra reps . so i guess that is to failure.
Woww
how many warmups to get to the "one set per exercise" tho?
None in those days. I think the Milo Barbell course indicated some trunk twisting, toe touching, that sort of thing. But that was it.
I can assume they followed the Delorme style warm up. Then 10 reps at 50% of 10RM, 10 reps at 75% of 10RM and then 10 reps at 100% of 10RM. If you did 11 or 12 reps the next time you increased by 2.5 or 5 kg depending on the exercise.
My daily dose of HIT. 💊
John was once asked by a young lifter when he did his squats. "Oh.....,usually in the afternoon." John replied. The young lifter persisted, "how many do you do John, when are you done, when do you know you are finished."....Grimek's answer??..."When it's diner time."....Hahaha....So John certainly got his START lifting one set per exercise....But he hardly STAYED at that level. Let's be very clear about that.
He even called pumping the "Congestion Principle".....and followed it.
He also said that he made his best gains EVER on the program described in this video. Let’s be very clear about that.
Next after Reg the leg.