Sets

[Maximilian Knödl]

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

[BryceBahm]

[Maximilian Knödl]

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.

[Joe]

Maximilian Knödl wrote:

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.

[Maximilian Knödl]

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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