Sets

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  • #407730
    Maximilian Knödl
    Participant

    Hey coaches,
    When do you decide to do 1,2 or 3 sets of an exercise ? Some plans in the app have 3 sets to failure. If the frequency is lower should I go for 3 sets ? I’m currently on a 4 day split. Training 4 times a week. Something like the dilf maker, focus are arms and delts. So my split looks like that.
    Would you go for 2 sets or 3 sets ? On Isolation exercises I always do 3 sets. I’m training over 10 years, now I only can go 4 times per week so I need to get the most out of 4 days. I also don’t like upper lower or full body plans. I tried to get an arm and delt focused plan, and tried to copy some things from the bro and dilf plan. My plan is that :

    01. Chest, side delts, bis, tris

    A1. Swiss incline press banded
    B1. Nautilus flat machine press
    C1. Roller fly
    D1. Swiss floor press
    D2. Lying cable laterals
    E1. Preacher curls
    E2. Seated tri X cables

    02. Legs
    A1. Seated legcurls
    B1. Quad focus squat
    C1. Leg X
    D1. Split squats
    E1. Hip loaded calf raises

    03. Shoulders, tris
    A1. High incline Swiss bar banded
    B1. Lying cable laterals
    C1. Seated cable rear delt flys
    D1. Seated Y-raises
    D2. Smith overhead
    E1. Standing tri X
    F1. Banded JM press

    04. Back, bis
    A1. Ring pull ups
    B1. Chestsupported T-bar row
    C1. Nautilus single arm lat row
    D1. RDL
    E1. Incline bench shrugs
    F1. Incline cable curls
    G1. Cable hammer curls

    I trained with 3 sets and had pretty good progress but I was wondering how you would plan it. I thought of 3 sets because it’s very similar to the dilf maker and bro Plan but with 4 days

    #408580
    BryceBahm
    Participant
    #419698
    Maximilian Knödl
    Participant

    Ok thanks Bryce ! Im running the Plan now for 2 month and doubled my strength on some exercises, I also be the strongest Iv ever been. So I think 3 sets working very good with the 4 day split. Would you still recommend to try 2 sets ? Iv i can make the same progress with two sets it would be amazing. But would you guys suggest to try 2 sets or stick with 3 sets and try it next Training cycle? Most of the muscles get trained once every 7 days. So I need maybe more sets or ? On exercises I can not progress I mostly go down on sets. And see if I can make progress there. If not I sometimes try the opposite and do more sets.

    #419944
    Joe
    Keymaster

    Ok thanks Bryce ! Im running the Plan now for 2 month and doubled my strength on some exercises, I also be the strongest Iv ever been. So I think 3 sets working very good with the 4 day split. Would you still recommend to try 2 sets ? Iv i can make the same progress with two sets it would be amazing. But would you guys suggest to try 2 sets or stick with 3 sets and try it next Training cycle? Most of the muscles get trained once every 7 days. So I need maybe more sets or ? On exercises I can not progress I mostly go down on sets. And see if I can make progress there. If not I sometimes try the opposite and do more sets.

    #420613
    Maximilian Knödl
    Participant

    Thanks Joe ! I really appreciate your help ! I will try 1-2 sets on bigger exercises were I don’t progress that much and see what happens

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