not progressing well on 1 set exercises

DerickVonD

DerickVonD

Well-known member
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)
 
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.
 
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
 
wedlund6 said:
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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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.
 
ItsHectic said:
he does more than 1 set, he does multiple ramp sets then the last set to failure.
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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.
 
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.
 
Sweekaters said:
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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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.
 
DerickVonD said:
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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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.
 
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
 
DerickVonD said:
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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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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