One set training

[Humble Narcissist]

Are they still dead?

Sadly yes.

[IroNat]

Just do one set of each exercise for 8-15 reps within 1-2 reps of failure.  14-15 sets total.  Do it 3 times a week like M-W-F.
Do a light warmup set of each exercise if necessary.
This is what old timers did back in the early 20th century.

[Humble Narcissist]

Just do one set of each exercise for 8-15 reps within 1-2 reps of failure.  14-15 sets total.  Do it 3 times a week like M-W-F.
Do a light warmup set of each exercise if necessary.
This is what old timers did back in the early 20th century.

Yep, the York Barbell Course beginning program.

[IroNat]

Yep, the York Barbell Course beginning program.

[Donny]

1 set training > beginner or someone who will stay at a certain level for years, stagnation no progress

[Humble Narcissist]

1 set training > beginner or someone who will stay at a certain level for years, stagnation no progress

That is why Mentzer was always trying to add volume (super sets, rest-pause, negatives, partner assisted reps, static holds) while claiming he wasn't.

[Donny]

That is why Mentzer was always trying to add volume (super sets, rest-pause, negatives, partner assisted reps, static holds) while claiming he wasn't.

Yup..it's like doing any exercise day in day out..you'll reach a certain level & stagnate, OK if you're happy to maintain but to progress something has to happen..just logical
Additional weight will work to a certain point but more volume is the key in my opinion

[IroNat]

Yup..it's like doing any exercise day in day out..you'll reach a certain level & stagnate, OK if you're happy to maintain but to progress something has to happen..just logical
Additional weight will work to a certain point but more volume is the key in my opinion

Add volume then add weight which lowers volume then add volume then add weight which lowers volume...etc.

Soon you will bench a world record like dj.

[Humble Narcissist]

&list=WL&index=117

[IroNat]

&list=WL&index=117

I watched a few of his videos.

His training method:
4-5 day bro split training each muscle group no more than once a week.
20 sets per major muscle group (chest, shoulders, legs, back) spread over 4-5 exercises.
10-15 sets for minor muscle groups (biceps, triceps, calves) over 3 exercises.
8-12 reps per set but legs 10-20 reps.
Good form in exercises
Low carb, high protein diet

Says he was doing Mentzer Heavy Duty for two years and got strong but also fat.
Visited Paris in 1983 to train at Serge's gym and learned to do high volume and also stop eating so many carbs.

The change in diet was really the difference in my opinion.  He was overweight and bulked up.  Serge told him to drop the carbs and up the volume.,  So he lost weight, got on steroids, became a successful competitor.

[Humble Narcissist]

I watched a few of his videos.

His training method:
4-5 day bro split training each muscle group no more than once a week.
20 sets per major muscle group (chest, shoulders, legs, back) spread over 4-5 exercises.
10-15 sets for minor muscle groups (biceps, triceps, calves) over 3 exercises.
8-12 reps per set but legs 10-20 reps.
Good form in exercises
Low carb, high protein diet

Says he was doing Mentzer Heavy Duty for two years and got strong but also fat.
Visited Paris in 1983 to train at Serge's gym and learned to do high volume and also stop eating so many carbs.

The change in diet was really the difference in my opinion.  He was overweight and bulked up.  Serge told him to drop the carbs and up the volume.,  So he lost weight, got on steroids, became a successful competitor.

He's trained other people this way. I prefer the best of both worlds, brief workouts with as much volume as possible. High Density Training.

[IroNat]

He's trained other people this way. I prefer the best of both worlds, brief workouts with as much volume as possible. High Density Training.

His methods are standard stuff.

One thing...he says "only train each muscle group once per week or you will overtrain."
Nothing novel about that except you are hitting triceps and biceps a couple times a week because of chest and shoulder pressing and back pulling + arm days.  For some magical reason your bis and tris never overtrain.
Heck, you are hitting the delts multiple times also.
Something doesn't add up, Dr. Josic.

There is an opinion that training a muscle group once a week only works for steroid users because the drugs maintain a constant state of anabolism.  Without the drugs this does not happen and more frequent training is needed.

Serge Nubret was a massive steroid user so his routines are absurd for natties.

Regarding high density training (more and more work in less and less time), studies have indicated rest times between sets for optimal hypertrophy are about 3 minutes.
3 minutes between sets.  Interesting.
This would make high density training suboptimal for hypertrophy.
Good for aerobic capacity.

Just food for thought.

[Donny]

Do 1 set of these 

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[Donny]

His methods are standard stuff.

One thing...he says "only train each muscle group once per week or you will overtrain."
Nothing novel about that except you are hitting triceps and biceps a couple times a week because of chest and shoulder pressing and back pulling + arm days.  For some magical reason your bis and tris never overtrain.
Heck, you are hitting the delts multiple times also.
Something doesn't add up, Dr. Josic.

There is an opinion that training a muscle group once a week only works for steroid users because the drugs maintain a constant state of anabolism.  Without the drugs this does not happen and more frequent training is needed.

Serge Nubret was a massive steroid user so his routines are absurd for natties.

Regarding high density training (more and more work in less and less time), studies have indicated rest times between sets for optimal hypertrophy are about 3 minutes.
3 minutes between sets.  Interesting.
This would make high density training suboptimal for hypertrophy.
Good for aerobic capacity.

Just food for thought.

The so called Bro split 5 days a week worked for me because as you wrote you can't truly isolate any muscle group..lots of overlap & antagonistic muscles work in unison.
This morning though I did legs & arms in my basement, one day off ( cardio, cycling) then I will train chest, back & shoulders.
Very simple just basic stuff with free weights