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May 12, 2025 20 mins

Unlocking a generation of Carnivore Entrepreneurs who live life on their terms,  with strength, energy, and purpose.

The Carnivore Entrepreneur Show is the cheat code for unlimited performance, productivity, and power.

Stop wasting hours in the gym. In this episode, Grant unveils the One & Done Savage Set Framework. A time-efficient, Mike Mentzer-inspired “one set to absolute failure” method that delivers serious gains in under 30 minutes, three days a week (or less). Discover how to stimulate maximum muscle growth, minimise joint stress, and keep your body injury-free so you can focus on building True Wealth across Body, Mind, and Bank Account.

In this episode you’ll learn:

  • Why more sets doesn't equal more muscle, and how over-training sabotages progress
  • The science behind taking each exercise to concentric, static, and slow-negative failure
  • Exact session structures for 2-day full-body vs. 3-day split routines (72-hour recovery built in)
  • How Grant conquered chronic shoulder and back pain. Plus got stronger than ever, with One & Done
  • Tracking tactics to see weekly strength increases and safeguard long-term longevity
  • How efficient strength training unlocks time and mental bandwidth to pursue True Wealth in business

📝 Bonus: Download the free PDF guide to the One & Done Savage Set Framework—plus three other cheat sheets—here: https://bit.ly/437qEfW

🌐 Connect & Level-Up

🎁 Free Resource Vault

  • 🥩 Performance Plate FrameworkClick Here
  • 🏋️‍♂️ One-&-Done Savage Set + 3 Cheat SheetsClick Here
  • 🧠 Focus & Flow JournalClick Here
  • 📈 12-Week Results Sprint PlanClick Here
  • 📆 Weekly PowerSprint PlannerClick Here

Plug these tools into your routine, share the wins with a fellow Carnivore Entrepreneur, and keep building true wealth on your terms, with strength, energy & purpose.

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Transcript

Episode Transcript

Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Unknown (00:00):
Stop wasting hours in the gym over training, wasting
time causing unnecessary stresson the body, potential injuries
that you might get more time inthe gym doesn't always equal
more gains. If that was thecase, you could do set after set
after set after set do more andmore and more, and your gains

(00:23):
would get better and better. Butactually training a lot more in
the gym and spending extra timein the gym isn't actually going
to get you any more gains. It'snot an endurance exercise.
Strength Training is going inand stimulating the muscle to
grow. The muscle doesn't knowhow much weight, how many reps,

(00:45):
how many sets you've done. Allit knows is whether you have
done something that it's notused to before. Have you taken
it past a point of failure? Thisis my one to set to failure
framework, and you can exercisein the gym and get massive gains

(01:06):
in under 30 minutes, no morethan three times per week. And I
want to tell you a story abouthow I discovered this. I used to
train back when I qualified as apersonal trainer. I was taught
if you wanted to gain orhypertrophy or strength in the
gym, you would need to do, youknow, there's sort of a

(01:29):
criteria, do you want strength?
Do you want to grow yourmuscles? So, you know, usually
you do three to four sets perexercise, and you do between
eight and 15 reps to failure,and you'd warm up, and you'd
adjust the weight and the repsdepending on whether you were
going for hypertrophy or whetheryou were just going for pure

(01:50):
strength. When I qualified aspersonal trainer, I did, I got
gains from from doing that typeof training, because I was
training to failure, and that'sthe point. If you train to
failure and you stimulate themuscle, you're going to get
growth. But it doesn't matterhow many sets or reps or weight
that you do, really I did this.

(02:11):
I got some gains. I was reallystrong. I was looking great. Was
a personal trainer and sportsinjury therapist at the time,
and I actually massively injuredmy shoulder. It started off
really minor, and I ignored it,and I continued, and I pushed
through did my normal trainingsession with the weight and the
reps and the sets, and it justprogressively got worse and

(02:33):
worse and worse. And eventuallyI just couldn't I couldn't
train. I couldn't use myshoulder, I couldn't use that
side. And eventually, wasn'tjust bench press that I couldn't
do. It was other exercises thatI couldn't do as well. So I
stopped, I stopped lifting heavybecause I was scared of injuring
my shoulder. And since thatpoint, until I learned this
framework, I was again scared ofever going heavy, ever pushing

(02:58):
myself past a certain point, andtherefore I wasn't going to
failure. So my injuries scaredme, and as well with my back,
you know, I injured my back in2017 and again, that scared me
to train things like my legs oranything that put pressure on my
back. So there were certainareas of my body that I wasn't

(03:19):
training because, again, I wasscared of getting an injury. I
lost my way. I wasn't gettingthe strength gains that I wanted
to get. I wasn't building themuscles that I wanted. I could
never get back to the musclesand the strength that I had in
my 20s. But then I found a guycalled Mike mentor. You know,

(03:40):
I've always looked intostrength. Always kept trying to
keep up to date with how tobuild muscle, how to train, how
to be fit and healthy. And Icame across a guy called Mike
mentor. I always followed ArnoldSchwarzenegger because it was
sort of like, you know, I reallylike the way that he approaches
things. He's a greatentrepreneur as well. I've read
his book called Total Recall,and that's a fantastic book to

(04:02):
read, if you if you haven't readit, because, you know, he's,
he's an entrepreneur, you know,he invests in property, and he
became an amazing actor, andobviously, you know, the
governor of California. So he'sdone amazing things since
bodybuilding, but I alwaysfollowed him in terms of his
bodybuilding and the way that heused to train. But again, I was
always scared of getting thoseinjuries back, because, you

(04:23):
know, his way of training is, doloads of sets, do heavy weights
and do between certain amount ofreps. And yeah, again, with Jay
Cutler, you know, I looked intoJay Cutler, and he promotes the
eight to 12 reps and all thatsort of stuff. And they've got
absolute gains from it. And Iget that. However, found this
guy called Mike Mensa, and MikeMensa talked about this one set

(04:45):
to failure method. The wholepoint of it was and it made a
lot of sense, and I think he'snot alive now, but I think the
reason why it came out over thelast couple years and I found
him, is because it started to bescientifically proven that.
The whole point of growingmuscle is to put yourself into a
state of failure. So to takeyour muscles past that point of

(05:08):
failure, and it doesn't mattersort of how you do it, just the
one set to failure. Methodactually talks about taking it
just doing one set, and puttingall your effort into that one
set, because you're not doingmultiple sets with loads of
weight and all the rest of it,you're much, much less risk of
injury because you're puttingyour joints under much less

(05:29):
stress. You're putting yourmuscles under enough stress to
stimulate it, but you're notputting your joints under too
much stress so that you get aninjury. So I started trying this
one set to failure method, andlooked at Mike Mensa in the way
that he did things. Andsurprisingly, when I started
doing it, I wasn't just gettinggains every few weeks. At first,

(05:51):
I noticed gains like everydifferent session that I did. So
I've always personally done asplit routine that works well
for me, because I can trainthree times a week, I was
getting gains almost every timeI came back to that muscle
group. Even now, I'm noticinggains at least every other
session that I do. And beforethat, because I was scared of

(06:12):
getting injury and actuallyreflecting back on when I didn't
have those injuries, and I waspushing myself hard, I probably
wasn't getting as much gains aswhat I'm getting now through the
one set to failure method. Andon top of that, another thing
happened, which was amazing wasI explained about my problem
with my back and the sciaticaand how much, how painful it

(06:32):
was. I actually thought becausethe one set to failure method,
I've got less risk of injury andI'm putting less stress on my
body and my joints and my and mybones. I started doing squats
and leg exercises as well,because I was scared of the leg
exercises, because of mysciatica. And then something
amazing happened. Not only was Igetting stronger, but because I
was focusing on the technique, Iwas focusing on how I was doing

(06:56):
the exercise, rather than theamount of reps, rather than the
amount of sets, rather than theamount of weight, I was focusing
much, much more on how I wasdoing the exercise, and you'd
get more of a stretch, I wouldpush my technique a heck of a
lot better. So my technique justgot so much better because I was

(07:16):
focusing on how I was doing theexercise rather than how much I
was doing, and that enabled meto stretch more into the
exercise. So when you're on thePEC deck and when you're doing
dumbbell press, when you'redoing flies, when you're doing
squats, you would stretch intoit much further. Because what
you're looking for is a bigrange of movement, the biggest

(07:39):
range of movement that you canget, and the more you focus on
your range of movement, the moreyou stretch into the muscle. And
therefore, not only does themuscle get stronger, but it gets
more flexible as well. And partof longevity and having a life
where you can do loads ofdifferent things, you need to
have a flexible body. And yes,flexibility comes through

(08:01):
stretching, and there's otherways of getting your body
flexible, but actually doingstrength training correctly can
not only get you stronger, butget you more flexible. These are
the key things that I learn, andI can only tell you from my own
personal experience, but I'vebeen through a lot. I've been
doing health and fitnesstraining for 20 years now, and

(08:22):
I've trained as a personaltrainer. I've been a sports
injury therapist. I've kept upto date. I've been through
injuries, not just injuries onmy back, but injuries on my
legs, injuries on my ankle. Iactually ruptured three
ligaments in my right ankle whenI was running as well. So I've
had injuries in my ankle, in myleg, in my back, in my shoulder.

(08:44):
So I know what it's like to getthrough an injury and to be
scared of getting that injuryagain. I've been through all of
that. I've learned a lot ofthings along the way with
regards to training, and this isby far through all the
experiments that I've done andall the injuries that I've been
through, and I'm actually beentotally injury free and pain

(09:07):
free for the last 12 months. Ican tell you that this is by far
the best method that I've foundsince starting training 20 years
ago. Is when I qualified as apersonal trainer, but I was
training a couple years beforethat as well, so over 20 years,
and this is the method. So thisis the framework. Get your pen
out, write it down however. Youknow, I'm gonna have a PDF that

(09:29):
you can download as well. Buttake note and try this the next
time that you that you go intothe gym. So the framework is
this, what you need to decideon, first is, you need to decide
on how much time you've got, andalso whether you're going to do
it in a gym, or whether you'regoing to do it at home, you
don't need loads of equipment todo this at home. All you need at

(09:50):
home is maybe some bands, somedumbbells and a bench. That's
all you need. And everyoneshould be able to have space in
their house, because you can putit all.
Off to the side. Get a benchthat folds up or stand it on its
side, put it in a cupboard,whatever it doesn't need to take
up much space, and just get itout when you need it. So you can
use a bench at home withdumbbells and bands if, if you

(10:14):
don't want to go to a gym, oryou don't have a gym close by,
so it's not a problem. And Iwill have future videos to tell
you how you can do theseexercises at home as well what
different types of exercises youcan do. So that's first off is
decide how much time you've got.
Can you go? Can you do it twotimes a week, or can you do it
three times a week? Thedifference is, if you're doing
it two times a week, you'regoing to do a full body workout,

(10:35):
and if you're doing it threetimes a week, you'd do more of a
split routine, where you'resplitting your muscle groups up.
The point is, the reason whyit's only two to three times a
week and not anymore, is becauseyou need to leave at least 72
hours between each muscleexercise. So if you're doing a

(10:55):
split routine, it's fine. Youcan leave less than 72 hours
between each gym session, butthat's why you need to do a
totally different and oppositemuscle group. So if you're doing
let's say what I'll just saywhat I do. So on one day, I will
do chest, triceps and shoulders,because that's hitting all of
that. And then a couple dayslater I'll do back, biceps, and

(11:17):
that will be the opposite musclegroups to doing chest and
triceps. And then obviously theother session for me is lower
body and doing legs. The keything is you need to cover all
muscles within your body, allthe major, major muscle groups.
So if you're doing the wholebody, you need to pick a number
of exercises to do, and you canget this done within 30 minutes.

(11:40):
The one set to failureframework, the carnival
entrepreneur. One set to failureframework is you always need to
warm up. So pick a lightweightwarm up all of your muscles.
Pick a compound exercise that'sgoing to hit most of the
muscles, and then maybe oneother exercise to warm up, and
you're doing that on a lightweight, 1520, reps, not to

(12:01):
failure, just getting themuscles warmed up and priming it
ready for exercise. And then theweight that you're going to pick
is a weight that you can do fiveto seven really slow reps. And
I'm going to talk to you knowexactly how you need to do the
one set to failure, because onceyou've warmed up, you're going

(12:24):
to do each exercise one set tofailure. And this is absolute
100% failure, so it's just oneset. So you know that you just
got to get the mindset of, I'mgoing to put absolutely
everything into this one setwhen you're doing the exercise,
the whole point is, is to befull range of movement and nice

(12:46):
and slow. What I mean by niceand slow is you're going to push
the weight up, or pull theweight up, depending on which
type of muscle it is, and you'regoing to do that nice and
controlled. And then when youlet it down or release the
weight, you're going to pause atthe top, or pause after you've
done the pushing or the pullingthe first bit, and you're going

(13:10):
to hold it for two to threeseconds. So you're just going to
pause two to three seconds atthe top, which gives you your
static and then you're going tolower it for at least six
seconds. So it's a very, veryslow, negative movement. And
once you've done the maximumamount you can do of those reps,
full and slow, pausing at thetop, letting down really, really

(13:32):
slow. The important thing is tobe nice and controlled up and
then pausing at the top, lettingdown really slow, and then
what's going to happen is, onceyou've done your five to seven
reps, and you've done as much asyou possibly can, you're then
going to take a 10 second rest,no more than 10 seconds. So it's
about seven to 10 seconds justfor your body to quickly reset,

(13:55):
but not for you to totallyrecover. Okay, that's the key,
right? Is to pause for seven to10 seconds, and then you're
going to do two more reps onthat weight, and then on the
final rep, you're going to holdit so push it up as you were
before. And you might need aspotter. You might need help.
And if you can't get it up onthe last one, lower the weight,

(14:17):
get the weight lower so that youcan actually get it to the top.
Because if you can't do thatfinal rep, and you can't push it
up, then you either need aspotter, or you're going to need
to lower the weight so that youcan do it. This is the important
bit. This is where you get toabsolute failure. This is the
bit that you have to do, is youget it to the top. You hold it
in the static position that youhave held it for the two to

(14:40):
three seconds before, but youhold it for absolutely as long
as you can, and then lower it orlet the weight down in the
negative movement as slowly asyou possibly can, even sometimes
pausing on the way down, but letit go as slowly as you.
Possibly can. You may even findyou get to a point when you

(15:03):
start lowering it that youliterally cannot hold onto the
weight anymore, and you've gotto release. But slower you go,
the better, and then once you'vedone that, you have gone to
absolute failure. Becausefailure is not just doing the
concentric movement, the pushingor the pulling, failure is going

(15:24):
to the static. And this is whatMike Mensa teaches, right? Mike
Mensa teaches that you can go sofar on the concentric movement,
the pushing or the pulling, andthen after that, once you've
gone to failure on that, you canhold it. And then once you've
gone to failure on that, you canlower it so you can hold more
than you can push or pull, andyou can lower more than you can

(15:44):
hold. So that's the point is,once you've gone to failure on
the static and the lowering orthe negative movement, that's
when you've gone to absolutefailure. And that means you've
done that exercise, you've goneto absolute failure, and you've
stimulated that muscle enough togrow once you've done that
exercise before you move on tothe next exercise. That's when

(16:06):
you have your rest. So you needto rest for at least two
minutes. That's when you move onto the next one. I'm between two
and three minutes. You might bea little bit more. It's all
about listening to your body.
Now I spoke about the 72 hours.
So if you're doing it two timesa week, you're going to be doing
a full body exercise. So whatyou do is you leave 72 hours

(16:28):
between each strength session doa steady state cardiovascular
exercise. Or, you know, ifyou're looking to increase your
cardiovascular you might dosomething a little bit more high
intensity, but don't do anystrength training between your
strength exercises or strengthsessions. However, if you're
doing a split routine, the goodthing is, you do need to leave a

(16:50):
gap between strength exercises.
So I recommend to leave 24 or 48hours between strength sessions.
However, because you're doingdifferent muscle groups, you're
going to go a whole week beforeyou get back to that muscle
group. Now, I've had bettergains for doing a split routine.
Some people have better gainsfor doing the whole body. So
again, it's something for you totry, something for you to give a

(17:12):
go, but have a look at what yourbody reacts to the most, and
also listen to the amount oftime that you got. Sometimes you
might want to do full body oneweek because you can only do two
sessions. Another week, youmight want to do three and do a
split routine. The mostdifficult thing, and this is the
thing that I've had to learnover the last 18 months or so
since, since I've learned thisfrom Mike mentor, is to learn

(17:34):
how to push yourself to failure.
It's all in the mind. If yourmind fails and your mind thinks
you can't do anymore, you won'tdo anymore. So that's the key
thing that you're going to haveto learn. Is slow and controlled
reps and learning, the ability,the mental capacity to push

(17:55):
yourself to absolute failure.
That's failure on the concentricmovement, the static movement,
and then the negative movement.
So the whole point of this wayof training the carnival
entrepreneur, one set to failureframework, is it saves you time.
So it saves the busyentrepreneur so much time, like

(18:17):
you can get the strengthtraining done within an hour and
a half per week, sometimes evenan hour. If you're doing the two
times per week, you can get thisdone in under an hour, so less
than an hour and a half you onlyneed to do three times a week.
As long as you're getting yoursteps in and you're eating
right, you'll be able to loseyour fat that you need to lose,

(18:38):
because fat is not lost in thegym. Fat is lost in the kitchen.
Okay? And the steady statecardiovascular exercise that you
do there's, they call it zonetwo, and it's any exercise where
you keep your body below 135beats per minute. If you do
that, that'll be in your fatburning zone. And that's why
that again, they call it zonetwo, save time track your

(18:59):
progress so that you can see thegains that you're getting every
single session. Because Iguarantee you to do this right.
Every single session, you'll seea game, whether that's an extra
rep or a tiny little bit ofextra weight. You know you will
start seeing the gains and testyour strength every four weeks.
Pick some strength exercisesthat you can do to test your

(19:19):
strength. A good one is like howmany pull ups you can do, or how
many push ups you can do.
They're really good strengthtests. Or for your grip
strength, how long you can deadhang for, because I guarantee
you that this, if you do itright, you will see your

(19:40):
strength improve week after weekafter week initially. Now, when
you get to a level where yourstrength is really high, and I'm
at the strongest I've ever beenin my life right now, and I put
it down to this framework, letme know in the comments how you
get on. Give it a try and let meknow also your struggles.
That you've had in the gym aswell, because I'd love to be

(20:02):
able to help people with that.
And if you've got any questionsor anything around this
framework and how it works, putit again in the comments, and
I'll do my best to answer themin future episodes and take that
on board. But again, we're gonnahave a PDF that you can download
and that'll talk to you aboutthis, this framework, what you
need to do, step by step, butmake notes, because soon as the

(20:23):
PDF comes out, I'll be puttingit online so that you can
download it. But thank you verymuch, and I'll speak to you
also. If this episode resonatedwith you, share it with someone
who needs to hear it. You are acarnivore entrepreneur. Live
life how it was supposed to be,lived on your terms with
strength, energy and purpose.
I'll see you on the nextepisode. Bye.
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