Build Muscle Faster With ONE Set Only? (TRY THIS!)
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Build Muscle Faster With This Simple Training Method
In today's video I'm sharing one simple training method to help you build muscle faster.
When I say "build muscle faster" I specifically mean more efficiently. So, performing fewer total sets and reps but producing a comparable muscle building result.
The bodybuilding method I'm talking about is called "muti-rep rest pause". It allows you to build muscle faster by essentially combining the benefits of 3 sets into 1 single extended set.
The execution of this muscle building technique is pretty straightforward...
1) Perform as many reps as you can with a given weight.
2) Rest 12-15 breaths.
3) Again perform as many reps as you can.
4) Rest 12-15 breaths.
5) Repeat one last time.
What this does is keep you up near the point of muscular failure on the second and third attempt, allowing you to get in those quality "effective reps" without having to go through all the initial "junk reps" that you would have to do on completely separate sets.
When it comes to the question of how to build muscle, remember that it's only the last few reps of the set where you're challenging the muscle's existing capacity that truly trigger a significant muscle growth response.
With this method you'll build muscle faster by getting in a greater number of muscle building reps in less time.
Ideally you should aim for at least 10 reps across all 3 attempts. So, it might look something like 12/6/4, or 10/5/3, or 7/2/1.
This is generally more of an intermediate/advanced technique for building muscle and can be useful if you're looking for a more time efficient way to train or if you want a simple way to accumulate more volume for a given muscle group.
Give this a try and see how you like it. Hope you found this muscle building tip helpful! - แนวปฏิบัติและการใช้ชีวิต
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Good luck!
Are there any significant strenght improvements when consuming beta-alanine daily and training arount 8-15 reps?
Great vid on rest/pause training. Protein shakes contain BCAAs as you know. Is there any advantage to taking additional BCAAs in capsule form?
Hi Sean new sub for a few weeks. Love the free give away. I'm new to training and wanted to know what would you say should first tuners take whey protein or casein protein. Thanks
When working and consuming coffee during the day (one in the morning, one after lunch), will taking a pre workout in the evening be too much overall caffeine?
What is your take on Fish Oil Omega 3s VS Vegan Algae-based Omega 3s?
Artificially increasing the intensity through shortened rest periods to turn what should be junk volume into meaningful reps, smart
Natural hypertrophy is always first, I think.
@; I think the idea is that you don't need as many sets if you are doing harder sets.
@@_Sam62 Last time I watched his videos he was doing 3-4 times a week. Do you have a video that says he does otherwise?
@@PhillipCummingsUSA Bingo! Reduction in volume requires increase in intensity. You can work longer and you can work harder, but you cannot work longer and harder. Rest pause is extremely efficient.
It's actually just 3 sets with around 30-40 second rest periods.
Which have been demonstrated to be inferior for hypertrophy/strength gains compared to longer rest periods.
This can actually minimize time spent while maximizing hypertrophy. Definitely trying this out
hypertrophy starts at 12 reps and up
@@noteimporta2880 no lmao wtf
@@noteimporta2880 Nope. He explained where it starts in this video.
Athlean X viewer sighted
@@noteimporta2880 are you stupid?
Sean: Rest 12-15 breaths
Me: Starts youtubing freediving and how to take ridiculously deep breaths.
😂
Wim Hof
Ok, so this is basically derived from Mike Mentzer’s heavy duty method developed in the 1970’s…think he deserves a shout out for that!
Go Mike!
Thats what I get too. "HIT"
Thought the same all info is low key recycled
I'm 42 years old. I do one set to failure since it's easier on my joints 3 to 4 days a week and I've never felt better.
Can you share your total programming? Thanks.
45 here and doing one set as well. Just to give people an idea, my shoulder press increased from 10kg to 40kg each in 4 months.
@@noudialp what's in one set please
@@TheEljazairi Hey! It depends. I work out mainly using my body weight. Some days I do single-leg squats (with dumbells in hands) and then work my glutes. Some days I do regular and handstand push-ups and then work my arms. I never spend more than 45 minutes and there's always a rest day between workout days!
@@noudialp hey man can i ask some question ,what you mean by one set is like for example you do push up until failure and done, thats it?
Going on gear from next week, guys.
Just do drop sets
I do 1 set rest pause for compound exercises, going for the heavy weight and strength, and 1 set drop set for isolation exercises, going for the pump and burn. It feels very good for me
Are you still doing them? Did they help?
I will, with my last set of push-ups on my knees.
How did it go?
I tried this yesterday, I love it! The chest pump I got was BRUTAL. I'm going to use this on lagging body parts from now on. Thanks for the advice Sean!
Yes the pump is insane !
Pump doesn't equal hypertrophy
@@saltmaker5353only that OP wrote he would do this on lagging parts which interpreted as pump = hypertrophy
So what's the news is it working? Do you make any gains?
Bro did you do just this one set or other sets as well
This is exactly the kind of thing I'm looking for! Short and effective with no "fluff". The workout AND the video.
Absolutely love your no BS VIDEOS.... thanks for keeping it real !!!
I used to work out with only one set, followed by a 10-second rest, and then did 3-10 more reps. I made good progress and don't know why I quit and went back to the 3 sets of 12-15 reps, 2 exercises per body part. Since watching your video, I have started training with one set, using your rest-pause approach and am amazed at my progress. It's not overtly noticeable, but I can see improvement. I remember when Mike Mentzer talked about rest-pause, but I didn't quite understand. it. Thank you for introducing me to this way of training.
Are you still working one set only??
still only doing one set? i usually do 2 to failure
@@ibrahim_-_-_how it’s going? Seeing any visual progress?
Mike Mentzer was the KING!
Great video. Love rest pause, definitely my favorite high intensity technique.
Myo reps, DC training, lots of ways to do it and while I can't say that I "enjoy it" I certainly have noticed great results from it!
Is there any difference at all between Myo reps and rest pause?
@@anirudhtd7193 myo reps is a form of rest pause
Isn't myo reps and rest pause the exact same thing
@@blazorb5907 just different rest durations. Myo reps require 10-15 seconds rest, sometimes less than that. Rest pause requires 12-20 deep breaths meaning 20-30 seconds. Both are basically similiar, with rest pause you can do 2-3 extra reps each time. That's the only difference
Just what i needed, I was missing my workouts, now I can work out in less time. Thank you so much.
I''ve been doing HIT for the last 7-8 weeks and the results have been incredible.
I'm lifting heavier than ever, leaned down, and week on week I'm seeing improvement in strength. Been gyming for years but never did HIT properly.
I go all out in every workout now. Fewer sets. Pushing muscles to failure. Really pushing the muscle to the limit.
I'm not afraid to achieve even 2-3 reps these days if it means I get to the limit.
Obviously one has to be careful so as to not cause injury, but im fairly cautious. I always make sure to warm up properly and build up the max.
Mike Mentzer's philosophy is what I use as a guideline. So far so good.
I'm 1 week in and I used to workout 5 times a week for 1hr
So I should just warm up quickly then do 1 -2sets to failure
1 sets per body part like menzter said ? Or how
I have 2 Yeats of exp
@@sneakerguy2430yes warmup and then 1 set to failure per exercise. 3 or exercises for bigger muscles and 2 for smaller. Done in 30mins. Works great i am doing this also. Key is to have a logbook and progress by weight or reps every workout. 3 workouts a week is plenty
Hey man, do you take Mike's advice of only going to the gym once a week, or do you do more? I am seriously considering dropping my current routine and going to HIT, but I'd like to at least go twice a week because I genuinely do like going to the gym. It's therapy for me as much as it is a healthy habit.
haha nah dude I still go 5 times a week - a bit addicted XD - but i apply mentzers philosophy to my workouts @@duglife2230
@@duglife2230 watch Mike mentzer workout routine BRO
❤MIKE MENTZER❤
I needed a way to shorten my time in the gym and still have an efficient workout for a long time, thank you for sharing this
I started doing this a few weeks ago and have to say that it is an intense and time efficient way to go. I like!
Fantastic stuff as usual Sean. Thank you.
Thanks for endorsing this because I do it here and there but not often enough because I don't hear enough of the people I trust mentioning it. You're one of the few I trust implicitly.
This is gold. I’ve started using it for isolation work at the end sessions which were starting to get too long. Back under an hour using this
what can you say about it now
@@adelaidekhayon2631 I think it is a useful technique if you are time limited but also a way to add additional volume (to your normal volume) without significantly increasing time. The key is the multiple approaches to failure (or effective reps). I don't use the technique all the time however. But you could if you wanted to.
@@richardtrass When you are only doing one sets (multireps), should you do it everyday? Or like 3/4 times a week
@@Sparapet301 very much depends on the exercise, muscle group and your program. Personally I think this technique is best suited to isolation exercises like side and rear delt raises, biceps, triceps, calves etc. I don’t think it’s as useful for heavy compounds like squats or deadlifts or heavy pressing etc. You can use it for things like hack squats or compound movements with little technique component. So it’s hard to give absolute guidance. Renaissance Periodisation are doing a series at the moment about this sort of thing. Straight sets v myo reps etc. worth checking
@@richardtrass Alright bro got it! Thank you💪🏼
Guy's believe it or not I've been trying this after hearing and reading from legends like mike mentzer and arthur jones books. And the results are noticeable within 2-3 weeks and to clear the confusion I'm not a newbie and I was not consuming enough daily required protein those days and even with that i can see my biceps, shoulders, traps growing & during the 4 rest day period after 1 intense training day I train minor smaller muscles like shin muscles, fore arms, calves on 3rd and 4th rest day. It's been helping me a lot 🙌
I feel I am drawn towards this kind of training. Will def try it out, thanks for explaining so well
Very interesting technique. I am going to try this tomorrow. This one is going to shock my muscles💪🔥🔥 Thanks Sean!!🙂
Hi Sean, thanks for sharing your experience and knowledge!
Question: how do you feel this one differs form myo-reps?
Mrs started a new job today and with the kid's school pickup and drop off and trying to get my working hours in, these drop sets have become a life saver. Even though I've heard this before, never really knew about the execution or explored the benefits. Thank you so much Sean!!!
Thank you, Sean, you explained this so well! 😀
I LOVE your content bro! You are the only guy I genuinely trust and believe has a no BS approach.
This is and always will be one of my favorite videos on TH-cam. 9:30 minutes. To the point. Will save you tons of time in the gym
EXCELLENT !! sound like the HIT Mentzer / Jones method
Excellent. Great job explaining this technique. Thank you, Sean. Happy New Year 2024 !!! Wish you all the best.
This is a great video and very informative. I have just started getting back into weight training and will certainly be incorporating this method into my workouts. Thankyou Sean.
I don't really have any questions on supplementation at this point. Between yourself and a very select few others over the years my questions have been answered. Thanks for that. I would however love to check out your products, so here's my comment.
Started with his program this week and I must say I felt great after the 2 workouts (lower&upper body) I have done so far. It also includes warm-ups for each body portion used. Was a bit lost with all the possible exercises, so I thought some guidance would be nice. Let's see what the next months ahead will show progression wise.
Thanks for your help!
Update!??!?!
like this approach..can't wait to try
Well done, Sean. Well done!
Mike Mentzer heavy duty training. Didn't hear you mention his name.
Cheers!
Can you do a video on your full body structure workout?
Will try this today on my biceps and triceps. Thanks for the tip
Will be trying this on my next isolation workout,thank you for knowledge.
hmm this seems like a great way to shorten the time spend in the gym. Definitely trying this.
i've been doing these for years they're legit, also cluster sets
So you been doing just these with cluster sets ?
I have been using this method for a while and it's a real winner. I can see such a big difference when I use this compared to when I don't. Keep up the good work.
And like actual visual results in terms of your phisique?
This video came just in time, I've been looking into one set Workout routines.
When tracking progress, would you count the reps for each attempt or just look at the sum total for the rest pause set regardless of the individual rep counts for each attempt? (I would assume the latter)
When using this technique, is there an ideal rep range for hypertrophy?
Yo, totally wondering the same
@@voxpopuli6405 track the first set of each exercise from workout to workout
I would assume count the reps. If u can do 8 reps to failure, and then notice a few weeks later that you're doing 10 or 11 reps to failure with the same weight, then you're increasing your strength obviously. U should up your weight 5 or 10lbs.
thanks a lot Sean, I was taking almost 2 hours at the gym and losing motivation. Now I end up my workouts around 45 mins and feel great.
🤣🤣🤣 that username
2 hours in gym isnt good for your body...Cortizol , shouldnt do more then 45 mins really on the weights.
Is it working?do you have any gains while just 1 set?
Excellent advice and narration
This is really interesting Sean definitely going to try this for certain exercises
What do you guys think about using this with weighted calisthenics?
ive been doing this since i wa 15. 35 now, this shit works. Learned it from a Golden Era bodybuilder
do you do the same on compounds like squat, bench, deadlift, dips, or pullups, or do you do a different rep range for those?
Yeah how do you do on squats,
the same?
Thank you Sean you saved so much time for me!
good down to earth advice as always
This is the same principle also known as "myo", correct?
I've seen your more recent video about myo, started including it for many of my isolation exercises and I'm loving it so far! :)
Yeah, myo reps as seen in DC Training. Also known as myofibrilur hypertrophy reps.
As a Powerlifter I always do rest pauses on my beach muscles exercises at the end of the session. Inspired by Dorian Yates style of training. Works great for stuff like Curls and Tricep extensions and allows me to get out of the gym significantly faster. Works great for pullups as well. If you do one set of Rest Pause pulls ups every time you go to the gym you will get very good at pullups.
Thanks for the advice about rest pause pullups. Should it be exactly the way Sean described it with one regular set, rest-pause for 10-15 seconds, then complete another set, rest-pause for 10-15 seconds again (for the second time), complete the final 3rd set and then you're done? Thanks.
@@williamcastilla1963 Hey, personally I would only do a Rest-Pause as either the last working set or as just one set. The thing to keep in mind is if rest-pause is done correctly it is extremely taxing and on a big compound movement like a pull-up you don't want to over do it. If you go to the gym 3 - 4 times a week and do 1 Rest-Pause set per session it will be more than enough in fact as you get better at going to failure you might have to drop it back to 1 - 2 times a week and doing regular sets within 3 - 1 reps of failure on the other days. if you were just doing pullups once a a week you could do say 3 sets with the first two being normal sets and the last one being rest-pause.
IMO You shouldn't be reliant of this type of training it is more just another tool to use and is really really time efficient, you're basically getting 3 - 6 of quality reps in a single set as opposed to say 1 - 2 on a regular set.
I highly recommend researching Mike Mentzer and Dorian Yates styles of training, I don't think everything that they say should be taken as gospel but the way they go about training to failure on a set is very insightful and I can safely say it does work it just becomes extremely mentally taxing after a while. They basically ramp up to a set to failure which often includes stuff like rest-pause and force negative sets, extremely time efficient but extremely brutal as well.
@@Icebergslim91 Thank you so much for your great response! Very much appreciated and valued!
Really great idea! I will try this in my home gym
been thinking of this myself, thanks for the confirmation!!!
Question regarding fitness supplementation: Is it easy to develop caffeine resistance with preworkouts vs coffe? Thanks for the video, great to hear no bs recommendations.
Id just go by the amount of caffeine per mg in the coffee you drink /how many cups vs how many mgs of caffeine in your pre workout per scoop. Myself because I love pre workout I switched to decaf coffee during the day. I really feel the benefits of the caffeine in the pre workout now as a result
Realistically you'd need to drink like 5-10 cups of coffee to get the same effect from a good pre-workout
If you use it excessively then yes, you'll develop resistance to the stimulant ingredients. Something like citrulline malate which is not a stimulant would be fine though. I recommend limiting pre-workout use ideally to 4 times a week and then taking 1-2 weeks off after every 6-8 weeks of consistent use. Doing that will allow you to maintain maximum sensitivity.
Question on pre-workout supplements: Do you think it is smart to save these for the "heaviest lifts" or days when you feel tired, rather than using them every workout? You've basically answered everything else :) Keep up the awesome work man!
I'm going to use your question because it's that good.
Pasted from another answer: if you use pre-workouts excessively then you'll develop resistance to the stimulant ingredients. Something like citrulline malate which is not a stimulant would be fine though. I recommend limiting pre-workout use ideally to 4 times a week and then taking 1-2 weeks off after every 6-8 weeks of consistent use. Doing that will allow you to maintain maximum sensitivity.
@@Sean_Nalewanyj thx for the answer, really helpful!
Will definitely give this a go.... hope to improve alot. Thanks
This was very helpful, my kids keep my workouts short and sweet. This will be used a lot going forward.
Hmm, I end up doing these when I'm pressed for time....never really thought of it as a training method. But saying that it has worked.
Just did 4 sets of pull ups using the multiset method. It felt lik a full workout. Very good. Hope it increases the total number of reps I can do in a single set.
What you mean 4set and what is multiset method
@@dexterdracula3715 4 sets of repetitions. I used the technique in the video.
@@ilustradorel-javi5566did this program make any gains?
Love it! Thanks 👍
Genius. Stoked from the pump I’ll get and the time I’ll save from this method. Thanks, G
Question regarding fitness supplementation:
Is there any side effects of long term use of preworkouts, is it better to save them for a particulary heavy day rather than using them on every session?
Would love to know the answer to this as well.
random rare neopagan Constant use of preworkouts makes you less sensitive to caffeine. I would recommend using them when you need them rather than using them regularly. If you use them regularly then a good idea would be to go off them for a while to resensitise your body to caffeine again.
Absolutely, because it makes you less sensitive to your own adrenaline and makes it more difficult to guage if you're recovering properly since you just keep adding more to counter fatigue. Check out THIBARMY's "Why I Don't Like Stimulants"
If you use pre-workouts excessively then you'll develop tolerance to the stimulant ingredients. Something like citrulline malate which is not a stimulant would be fine though. I recommend limiting pre-workout use ideally to 4 times a week and then taking 1-2 weeks off after every 6-8 weeks of consistent use. Doing that will allow you to maintain maximum sensitivity.
@@Sean_Nalewanyj thanks
Mike Mentzer's Heavy Duty/High Intensity training was the same if I am remembering correctly. You are basically taking one set until complete failure (true failure). Also similar to cluster sets!. Well explained Sean!
Nothing to do with Mentzer 1 set method..
How so?
Yes.. Similar to Mentzer's HIT method but Mike did one set and thats it. Other ppl here on Ytube have similar methods such as Drew Baye and Jay Vincent. They also say that you should workout only about once per week. Unfortunately this method has taken a back seat to the more popular 3-5 days a week in the gym
Yeah, I'm surprised seeing as people have got busier and busier. You would think that more people would want to play around with this method. The thing is, a lot/most of the research points to 9-20 working sets per muscle group, per week 1-3 reps shy of failure. That gets lost in translation because people forget that compound exercises like the bench press work the chest, triceps and shoulders to a great degree. That should be recorded as 1 set for each, but rarely if ever, is.
@@patrickmcmahon9156Are you still training this way snd have you got good results?
Interesting you bring this up, when it comes to training, im all about optimizing my training in the most efficient way possible & this is something i have been doing myself for years with great effect, the only difference i have to you is that i count each rest pause as an individual added set & i dont let my sets go over 20ish sets in total per workout (i do this to be able to keep junk volume at a minimum). Great content by the way.
Thank you for the explanation. 🤙🏻
Much love from Serbia man, you are the real deal. One of the only no BS channels for naturals.
Thanks Nate!
“failure” means you FAIL to complete the rep, and fail to even initiate another rep
Very well said. Thank you.
Love your content I’ve learned a lot from you
Back in my day these were called Myo-reps 👴🏻
Are you referring to the infamous MYOFIBRILLAR vs SARCOPLASMIC growth debate?
You're likely to get even better results if you slow down on the negatives.
Great video, thanks!
Thanks for explaining this.
A question that often bothered me is :- Which is the best and effective workout split to build muscle with effective rest periods for muscle recovery in a week? Huge fan all the way from india by the way.
push/pull
No best split but full body, upper/lower, push/pull and legs/push/pull are all solid.
How much weight should you use for this kind of exercise? It seems like you're maxing out at 8 reps at the 1st set, so that's seems pretty heavy like 80% of your 1 rep max.
I don't believe this was his first set. Did he say that, I might have missed.
He talks about it at 4:53
@@Milc_man He said across all 3 attempts. That means he did a set of 3 and on the third he did the rest pause.
@@Witcherworks I guess I'm not sure what the question is then. He said at least 10 total reps across all three " sets ". So there's no specific one rep max % recommendation, as long as you can get at least 10 total reps combined between all three " sets ". Like 8 - 5 - 3 or 10 - 6 - 2 or 6 - 3 - 2. As long as the total is 10 or more.
@@Milc_man He said do at least 10 reps across 3 sets. The person said He was maxing out at 8 reps on the 1st set which isn't true. That would have been his last set or set 3.
Thank you so much for this advice. I'm working out every day, but my programming isn't really that great, but with this technique, I just add that extra effort, and everything seems to sit in the right place
, even after week 1, I'm seeing great changes in my physique. Thank you so much once again!!!
Nice one Sean! Since watching this video I've changed my all my lifts (except squat and RDL) to incorporate what you've taught here, I also add a drop set at the end. So much more efficient.
Warm up sets - as many as needed, usually 12+ reps on first lightest weight and 5 reps thereafter.
1st Work Set - AMRAP
15sec break
2nd Work Set - AMRAP
15sec break
3rd Work Set - AMRAP
15sec break + drop weights by about 30%
4th Work Set - AMRAP
Broken x_x
So you’re increasing effective reps, without compromising on time or adding unwanted fatigue, huh...
HAX! I CALL HAX!
I'm 62 and I've been priming my body to head back to the gym for weightlifting as in my old days. I like this approach because I also have ADHD. Waiting in between sets is murder for me. I'm going to incorporate this. Thank you you get a subscribe. And of course a thumbs up.
Good luck, Pete! You are an inspiration. Stay strong and healthy 😊
Can't think of a question on the spot. But I can say that I enjoy your content very much! I watched you alot back in 2012 when youtube fitness was the wild wild west. And now you've pooped back into my algorithm. Seems like you've done great! 💪
My question is "Is casein necessary to build muscle while sleeping?"
No
No
He’s always been giving real no BS advice and they’ve exponentially helped me! I can’t believe how underrated he is. I’m glad I found you recently Sean! Thanks a lot
Good point and great way to train at home!
Great video Sean. This is the first time I have seen this. Very interesting, I will have to try it, thanks. My supplementation question relates to age. As a person gets older and wants maintain their strength and stamina, should they be changing what supplements they use and/or the dosage or frequency?
Thanks for the tip. This is actually quite fun... though super exhausting !!!
This is gold! 💪🏻💪🏻💪🏻
I like this!! I will be doing this starting tomorrow.
Hey Sean, I have a question : when is the best time to take your supplements?
please split them to these categories:
pre workout / post workout / feel free.
thank you and have a great day.
Great advice. I'll try it.
Great vid Sean - not sure how this passed me by, but I'll defo give this a go.
Sean always confirms my bias correctly 💯💯🔥
Great video as always, Sean. Thanks for being one of the last few honest trainers in the world of fitness. My question is what supplements would you recommend for someone (myself) who recovered from open heart surgery a year ago and restarting his fitness journey? Thanks for your time and input. 💪🏾🙏🏾😄🙏🏾💪🏾
One thing that you should probably be using is a nitric oxide supplement. Great for your heart, better blood circulation, blood pressure and workouts.
Hi Sean,
I’m really enjoying your videos, really excellent info. I’ve watched both Myo Reps and Rest Pause and I’d like to do these instead of traditional sets. Do you think that’s ok and if so, which method do you think would be best in that scenario. I’m an intermediate to advanced lifter.
Thanks Mike
Another great video. NIce to see you train to failure. Showing us how it's done Sean!
great tutorial. I've been doing straight bodyweight sets, but now I'm to the point where I want to get a better job that lets me afford a gym. R/P seems like it'll get me growth in the mean time. thanks for the content!
Thank you Sir! 👍🏼🙏🏼💪🏼
This channel always delivers the best content .