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Al Egeshov

1SERIOUSSET — High-performance workout system Fonts provided by ParaType.

© Al Egeshov, 2025

This book is a guide to gym training. Al information is presented very briefly, clearly, and to the point — no fluff, no pomp — and it’s easy to understand even for people unfamiliar with sports terminology. You won’t find scientific jargon or overly long, complex sentences here. It reads easily and natural y.

1 SERIOUS SET is the only effective training system for natural athletes that guarantees results in strength gains and muscle growth!

Age rating: 12+

Created with Ridero intel igent publishing system This book was written with respect for his work, his precision of thought, and his contribution to training science.

He wasn’t just an athlete — he was a thinker in the world of iron.

He looked deeper than most. While others blindly chased volume, he sought meaning.

In an era ruled by templates, he chal enged conventional methods…

and introduced a principle that changed training forever: One heavy set, taken truly to failure, is more effective than ten empty ones.

1 SERIOUS SET continues his legacy — a development of his philosophy.

Thank you, Mike.

We continue your path.

Dedicated to Mike Mentzer (1951–2001)

CHAPTER 1. INTRODUCTION

This book (guide/manual/instruction) is based on experience, analysis of dozens of sources, and real-world practice.

The 1 SERIOUS SET methodology is not just a training approach. It’s a system that al ows you to progress without wasting time, energy, or health. Inspired by Mike Mentzer’s principles, it has been refined and adapted to maximize results for drug-free athletes.

CHAPTER 2. NATURALS VS. ENHANCED: DIFFERENT APPROACHES

Let’s start with the biggest issue:

The methods you see online are designed for enhanced (i.e., steroid-using) athletes.

No one says it, but those long, pump-focused workouts with 20+ sets only work for enhanced lifters. It's marketing — pure fiction. You can train biceps 3 hours a day, every day, but you won’t grow.

You’re a natural. You need a different strategy.

Naturals have:

1. Limited recovery resources.

2. Slower recovery times.

3. High training volume leads to overtraining, hormonal and nervous system fatigue.

If you train like someone enhanced, you won't grow — you'l burn out.

1 SERIOUS SET is the only right path for drug-free athletes.

CHAPTER 3. THE CORE OF THE METHOD

Each exercise includes only one working set to absolute failure. Before that — 1 to 3

warm-up sets (at 40%, 60%, and 80% of your working weight).

A proper warm-up is the best injury prevention.

Why this system works:

1. Most fancy gym machines are just for show. People waste time jumping from one to another and never get real results. Here, only the essential compound movements are used

— the only ones that work for naturals.

2. Maximum strength and muscle growth is achieved through a single, intense set that triggers anabolic processes without pushing into excessive catabolism.

3. Each exercise sequence builds on the previous one — warm-up becomes seamless.

4. You give your maximum on the first set, not the 10th. The more sets, the more fatigue and diminishing returns.

5. Your body has limited resources. Excessive volume = overtraining.

Recovery is the key to growth.

More workouts ≠ more gains.

6. Joint rehabilitation and preventive exercises from kinesiology are included for long-term sustainability.

CHAPTER 4. WHAT IS “TRAINING TO FAILURE”?

Failure means you cannot complete another rep with correct form. The weight must be chosen so that you give 100% in that single set. Perfect form. It’s mental y and physical y tough — but it’s what gets results.

CHAPTER 5. WHY STRENGTH COMES FIRST

Before building mass, you must strengthen your musculoskeletal system.

More weight = more strength.

And strength isn’t just muscles — it’s tendons, ligaments, joints, and bones. They must be built up before you gain size.

Your body is smart. It won’t grow muscle if your foundation is weak.

Ever heard of biceps tears?

They happen to enhanced lifters whose muscles outpace connective tissue strength due to drugs.

CHAPTER 6. TRAINING PROGRAM

The 1 SERIOUS SET system uses a 4-day split by muscle groups.

At least 2 days rest between sessions.

Each exercise: 1 working set to failure.

For muscle gain: 2 workouts per week (e.g., Mon/Thu or Tue/Fri) For cutting: 3 workouts per week (Mon/Wed/Fri) Workout 1 (Chest + Back + Lower Back)

Dumbbel Flys (lying)

- 8 reps

Incline Barbel Press

- 5 reps

T-bar Row

- 8 reps

Underhand Pul -Ups with Weight

- 5 reps

Deadlift

- 8 reps

Workout 2 (Legs)

Leg Extensions (machine)

- 20 reps

Leg Press

- 8 reps

Leg curl

- 10 reps

Seated Calf Rises

- 20 reps

Workout 3 ( Shoulders + Arms)

Seated Overhead Press

- 8 reps

Barbel High Pul s (upright rows)

- 10 reps

Barbel curls

- 8 reps

Overhead Dumbbel Triceps Extension

- 8 reps

Weighted Dips on Paral el Bars

- 5 reps

Workout 4 (Heavy Leg Day)

Leg Extensions

- 20 reps

Barbel Squads

- 5 reps

Seated Calf Rises

- 20 reps

Special Kinesis Exercises

Before each workout:

- 20 reps

Rotator Cuff Exercise (using cable machine or crossover)

After each workout:

- 20 reps

Spinal Decompression (using upper/lower pul ey or crossover machine)

Rest between sets/exercises: based on how you feel. Breath steady, heart rate down.

Usual y 2–4 minutes. Too little rest = lactic acid buildup before failure.

As strength grows, rest longer between sets and workouts.

If you're stil progressing — don't change a thing.

CHAPTER 7. PROGRESSIVE OVERLOAD

Strength growth = progress.

Aim to gradual y increase working weights. Even 0.5 kg counts.

If you can add 10 kg — do it. But don’t sacrifice technique.

Perfect technique = long-term results.

If you can do 10–12 reps, your weight is too light.

Add weight yesterday.

Progress only happens with new, heavier loads!

CHAPTER 8. RECOVERY AND NUTRITION

You don’t grow in the gym — you grow outside of it.

Growth happens during rest, food, and sleep.

Sleep: At least 7.5 hours per night.

Growth hormone and testosterone peak between 11 PM and 1 AM.

Miss that window — forget about gains.

Nutrition:

For bulking: +15% calorie surplus, 1.5–2g protein per kg of bodyweight For cutting: -15% calorie deficit

Mindset: Stay calm. Avoid stress.

Supplements: creatine, omega-3, zinc, vitamin D, multivitamins.

Protein if needed.

Real food > protein shakes.

Shakes are supplements, not replacements.

Protein alone doesn’t work without fats and carbs.

Think of it this way:

Training = blueprint

Bones = frame

Muscles = wal s

Protein = bricks

Fats = builders

Carbs = funding

No funding = no progress.

No builders = bricks don’t stack themselves.

Recovery = growth.

Training stimulates muscle growth.

Growth happens through sleep + food.

CHAPTER 8.1. CALCULATING CALORIES & MACROS

Mifflin-St Jeor Formula:

Step 1 — Basal Metabolic Rate (BMR):

Men: (9.99 × weight) + (6.25 × height) – (4.92 × age) + 5

Women: (9.99 × weight) + (6.25 × height) – (4.92 × age) – 161

Step 2 — Activity Multiplier:

Use 1.55 for intense workouts.

BMR × 1.55 = Maintenance Calories

Step 3 — Add surplus/deficit:

Bulking: +15% calories

Cutting: -15% calories

Step 4 — Macros:

Protein: 1.5–2g × bodyweight (kg)

Fat: 1g × bodyweight (kg)

Carbs: Use remaining calories

Simplified carbs:

Cutting: 2–3g × weight

Maintenance: 4–5g × weight

Bulking: 6g × weight

Recalculate every time your weight changes.

CHAPTER 8.2. MEAL FREQUENCY

Minimum: 3 ful meals (breakfast, lunch, dinner).

Never skip breakfast.

Snacks are just for hitting calorie/macronutrient goals.

Meal timing doesn’t matter — total daily intake does.

Each meal must include protein!

Breakfast: Carbs + Fats + Protein

Lunch: Carbs + Protein + Fats + Fiber

Dinner: Protein + Fiber + Fats + Carbs

Add crunchy vegetables to your diet — fiber cleans the intestines.

Without it, vitamins and proteins won’t be properly absorbed.

Fiber is your salvation.

CHAPTER 8.3. FOOD LISTS BY MACRONUTRIENTS

🟠 Protein-rich foods (per 100g):

Chicken breast: 20–23g

Lean beef: 20g

Fish (salmon, tuna, cod): 18–22g

Eggs: 6–7g per egg

Low-fat cottage cheese (0–5%): 16–18g

Protein powders: 25+g

Seafood (shrimp, squid): 15–20g

Turkey: 20–22g

Cheese, milk, and more

🟠 Carbohydrate-rich foods (per 100g):

Rice: 70–75g

Buckwheat: 60–65g

Oatmeal: 60–65g

Whole-grain pasta: 65–70g

Potatoes: 20g

Whole grain bread: 40–45g

Fruits: 10–20g

Vegetables (carrots, beets, cabbage), etc.

🟠 Fat-rich foods (per 100g):

Nuts: 50–60g

Peanut butter: 50g

Olive oil: 100g fat

Avocado: 15g

Eggs (with yolk): 5g per egg

Butter: 80g

Fatty fish (salmon, mackerel): 10–15g

CHAPTER 8.4. WATER

Drink clean water throughout the day, especial y during workouts.

30–35 ml of water per 1 kg of body weight.

CHAPTER 9. MOTIVATION AND DISCIPLINE

You don’t need to train 6 times a week.

You don’t need to “feel the pump.”

High-volume workouts burn your muscles out!

You need to give your al once. For real.

You don’t progress from frequent training — you progress from smart training.

Strictly fol ow the 1SERIOUSSET rules. Be disciplined!

If you feel like training the next day — don’t.

Rest is your growth.

A natural athlete’s ful recovery takes 9 to 15 days. The older you are, the longer it takes.

Stick to the schedule. That’s discipline.

You don’t need motivation!

The 1SERIOUSSET program is your motivation.

Every session, the weights go up —

and that motivates you more than any quote ever could.

You are becoming stronger, step by step, Workout to workout.

Bar goes up — you go up.

CHAPTER 10. GENERAL RECOMMENDATIONS

Every set — to failure.

Sometimes, you can add 1–2 forced reps with a partner helping lift the weight, and you resist on the eccentric (lowering) part — or use static holds.

This helps you break through to new weights.

Do not add supersets (two exercises back-to-back without rest).

Rest between exercises.

Drop sets are al owed occasional y, once a month, in your favorite exercises — just to stay fired up.

A drop set is when you reduce the weight mid-set after hitting failure and continue until the next failure, possibly repeating the drop again.

Track your progress in a log: weight, reps, how you felt.

Every 4 weeks, do a max strength test — 1–3 reps with your heaviest weight.

No fuss. Just effectiveness.

You don’t train often —

You train accurately and effectively.

You don’t waste time —

You use it wisely.

You don’t make excuses —

You build your body.

CONCLUSION

The 1 SERIOUS SET method is NOT a trend, NOT marketing,

NOT another fairy tale for natural lifters.

1 SERIOUS SET is the only effective system for those who don’t want to waste years.

“Don’t fear infrequent workouts — fear useless ones.”

APPENDIX 1: PROGRESS TRACKING TABLE

Date

Exercise

Weight

Reps

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