not progressing well on 1 set exercises

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    not progressing well on 1 set exercises


    I found that recently I haven't been really progressing on my exercises that I only do 1 set of. I feel, that I get alot better progress when I do atleast 2 sets on my isolation exercises and 3 sets on my compound lifts.

    I was going to change my routine from this

    Set 1 - Back and Bis
    chinups
    Barbell Row (2 sets)
    Deadlift (3 sets)
    BB curl (1 set)
    Hammer curls (1 set)
    DB Wrist Curl (1 set)
    Reverse DB Wrist Curl (1 set)

    Set 2 - Chest and Tris

    Bench (2 sets)
    Inclined DB press (2 sets)
    Inclined DB flyes (1 set)
    Db Lying Triceps Extension (2 set)
    cable extension (1 sets)


    Set 3 - Legs S

    Squats or Front Squats (3 sets)
    Stiff leg deadlift (3 set) or leg curl (2set)
    leg extensions (2 set)
    calf raises (2 sets)
    Leg Raises (2 sets)


    Set 4 - Shoulders
    Db Shoulder Press (3 sets)
    lying lateral raises (1 set)
    seated rear delt flys (1 set)
    facepull (2 set)
    external rotations (2 set)
    BB Shrugs (3 sets)
    DB Shrugs (2 sets)

    to this

    Set 1 - Back and Bis
    chinups
    Barbell Row (3 sets)
    Deadlift (3 sets)
    BB curl (2 set)
    Hammer curls (2 set)
    DB Wrist Curl (2 set)
    Reverse DB Wrist Curl (2 set)

    Set 2 - Chest and Tris

    Bench (3 sets)
    Inclined DB press (2 sets)
    Inclined DB flyes (2 set)
    Db Lying Triceps Extension (2 set)
    cable extension (2 sets)


    Set 3 - Legs S

    Squats or Front Squats (3 sets)
    Stiff leg deadlift (3 set) or leg curl (2set)
    leg extensions (2 set)
    calf raises (2 sets)
    Leg Raises (2 sets)


    Set 4 - Shoulders
    Db Shoulder Press (3 sets)
    lying lateral raises (2 set)
    seated rear delt flys (2 set)
    facepull (2 set)
    external rotations (2 set)
    BB Shrugs (3 sets)
    DB Shrugs (2 sets)

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    More sets = more better.
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    smh. why are you doing dumbell wrist curls again?
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    doing 1 set is a waste.. you need at least 3 for growth and progression
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    1st set is always harder than the 2nd for me, just like the 1st rep is harder than the 2nd, muscles need a warmup then the CNS needs a warm up with a proper work set.
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    i have used 1 set before with some gaines you have to go heavy i mean heavy i have the best luck at the end of a cycle when my strenght is up
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    Quote Originally Posted by Resolve View Post
    More sets = more better.
    Not necessarily. Yates is a perfect example.
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    he does more than 1 set, he does multiple ramp sets then the last set to failure.
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    Quote Originally Posted by wedlund6 View Post
    i have used 1 set before with some gaines you have to go heavy i mean heavy i have the best luck at the end of a cycle when my strenght is up
    I do go heavy, but I still feel I need atleast 2 sets. When I go really heavy like with 1 set exercises I can loose proper form very easily. I just feel a much better workout with 2 or more sets.
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    Quote Originally Posted by ItsHectic View Post
    he does more than 1 set, he does multiple ramp sets then the last set to failure.
    I didn't say he only did one set, but more isn't always better. His first one too two sets were "warm up" sets reps between 8-10.

    He performed one set that he considered counted. That set was balls to the wall, past failure. If he gave his all in that set, there was no point in doing another.
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    Quote Originally Posted by lonewolf0420 View Post
    Not necessarily. Yates is a perfect example.
    I was speaking from personal experience, and being somewhat facetious. Even if I'm only going to do 1 work set, i.e. DC training or similar, I still find I need a warm up or two to perform at my best.
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    The problem with a single set is that unless you are a seasoned lifter, you more than likely won't have perfect form on every single set. Without very good form, all of the necessary muscle fibers won't be activated, and you'll be left underdeveloped. If you're relatively new, doing 3 sets of 5 might result in you only doing 5 reps that are actually worth a damn. That's why some pros can get by with one heavy set, they have developed great form and can make every rep count to the fullest.
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    Quote Originally Posted by Sweekaters View Post
    The problem with a single set is that unless you are a seasoned lifter, you more than likely won't have perfect form on every single set. Without very good form, all of the necessary muscle fibers won't be activated, and you'll be left underdeveloped. If you're relatively new, doing 3 sets of 5 might result in you only doing 5 reps that are actually worth a damn. That's why some pros can get by with one heavy set, they have developed great form and can make every rep count to the fullest.
    Right. The thing is, when I do go heavy for a 1 set exercise, I'll be able to get reps in but my form will be off and I'll be struggling. If I can do 2 or more sets with a weight I'll usually have good form.
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    Quote Originally Posted by Behemoth1 View Post
    smh. why are you doing dumbell wrist curls again?
    forearm development, but I was contemplating whether or not I need them.
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    Quote Originally Posted by DerickVonD View Post
    Right. The thing is, when I do go heavy for a 1 set exercise, I'll be able to get reps in but my form will be off and I'll be struggling. If I can do 2 or more sets with a weight I'll usually have good form.
    Yeah, and bad form means poor muscle development. I personally don't see how lifters can go heavy enough to only do one set, and maintain good enough form to activate all of their muscle fibers. Watching guys like Ed Coan doing a set of 800lb squats with perfect form and blood running from their nose is unreal to me.
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    after years of lifting your form becomes automatic you do not think about it you do not make little corrections half way through a set.its like eating you do not think about it anymore but your fork still hits your hole every time
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    Quote Originally Posted by DerickVonD View Post
    Right. The thing is, when I do go heavy for a 1 set exercise, I'll be able to get reps in but my form will be off and I'll be struggling. If I can do 2 or more sets with a weight I'll usually have good form.
    This doesn't make sense to me. All the exercises you had listed with 1 set were isolation exercises like curls, wrist curls, cable extensions, etc... How exactly is your "form off" with things like wrist curls and cable extensions? If it were complex compound movements like squats, deadlifts, or bench presses I would see how it could take a few sets to get your groove down perfectly, but it should not be that difficult for isolation exercises.
    Honestly I don't think it will make much difference whether you perform 1 set or 2 sets of these various isolation exercises. If you feel better doing multiple sets, go ahead. I would do an evaluation and make sure you can truly justify all these isolation exercises.
  

  
 

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