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Hot!3 sets anyone ?

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SeanR
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2018/12/05 10:33:54 (permalink)
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3 sets anyone ?

Ive cut a day from my training so looking to squash more into the the 3 days i train.
 
Been watching Dorian vids on youtube, seems hes keen on 3 sets, final to failure.
 
Anyone else?
#1

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    silent rep
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    Re: 3 sets anyone ? 2018/12/05 13:04:04 (permalink)
    +1 (1)
    Yes absolutely, today I did back, chest and traps
     
     
    After a warm up heaviest set first 
    3 sets of pull downs
    2 sets of seated low cable rows
    2 sets of machine pull overs
     
    Chest
    3 pre exhaust super sets 
    Pec dec to failure straight to a plate loaded seated bench press machine to failure
    2 sets of incline smith press to failure
     
    2 sets of seat DB shrugs
     
    40mins Boom back and chest fried.
      

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    #2
    PEGASUS.
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    Re: 3 sets anyone ? 2018/12/05 13:28:39 (permalink)
    +1 (1)
    I'm with silent rep on this one. No need for a million sets to get the job done as long as the effort has gone in. I think some people just like spending all day in the gym or feel more must be better. Suppose it may be for some.
    #3
    silent rep
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    Re: 3 sets anyone ? 2018/12/05 14:06:34 (permalink)
    +1 (1)
    You can work hard and intensely for a short period of time or you can faff about for hours on end....the choice is yours
     


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    #4
    SeanR
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    Re: 3 sets anyone ? 2018/12/06 06:31:04 (permalink)
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    Cheers for the replies gents.
     
    Tried it yesterday, managed squeeze in some squats on chest day.
     
    Just need rethink weight/rep for final set, will come in time.
     
    Like those Dorian vids, very strict with a minute rest and the negative part of a lift. Did that, had to pick up lighter weight. good stuff
    #5
    Brett
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    Re: 3 sets anyone ? 2018/12/08 08:20:26 (permalink)
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    silent rep
    Yes absolutely, today I did back, chest and traps
     
     
    After a warm up heaviest set first 
    3 sets of pull downs
    2 sets of seated low cable rows
    2 sets of machine pull overs
     
    Chest
    3 pre exhaust super sets 
    Pec dec to failure straight to a plate loaded seated bench press machine to failure
    2 sets of incline smith press to failure
     
    2 sets of seat DB shrugs
     
    40mins Boom back and chest fried.
      



    Would you do that twice per week though mate? Otherwise I would have though volume is quite low if only once per week?

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    #6
    silent rep
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    Re: 3 sets anyone ? 2018/12/08 14:17:50 (permalink)
    +1 (1)
    Brett
    silent rep
    Yes absolutely, today I did back, chest and traps
     
     
    After a warm up heaviest set first 
    3 sets of pull downs
    2 sets of seated low cable rows
    2 sets of machine pull overs
     
    Chest
    3 pre exhaust super sets 
    Pec dec to failure straight to a plate loaded seated bench press machine to failure
    2 sets of incline smith press to failure
     
    2 sets of seat DB shrugs
     
    40mins Boom back and chest fried.
      



    Would you do that twice per week though mate? Otherwise I would have though volume is quite low if only once per week?




    Once a week mate, I train 3 days hard and intensely you could do 4 days a week split if you wanted to Yates Stylee 👍

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    #7
    Shack
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    Re: 3 sets anyone ? 2018/12/12 17:55:01 (permalink)
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    SeanR
    Cheers for the replies gents.
     
    Tried it yesterday, managed squeeze in some squats on chest day.
     
    Just need rethink weight/rep for final set, will come in time.
     
    Like those Dorian vids, very strict with a minute rest and the negative part of a lift. Did that, had to pick up lighter weight. good stuff




     
    If you are doing strict slow sets to failure you will find that you need to drop the weight. People seem to equate training intensively with lifting heavier weights. It's really not the case. 
    #8
    ianr
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    Re: 3 sets anyone ? 2019/02/03 20:05:33 (permalink)
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    Moderate weights, slow controlled reps to failure on your work set. Boom......it works for me...
    #9
    Tuffy
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    Re: 3 sets anyone ? 2019/02/03 20:57:51 (permalink)
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    I think you can make great progress with 10-15 working sets per session.
    #10
    Airborne Warrior
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    Re: 3 sets anyone ? 2019/02/04 02:36:45 (permalink)
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    Tuffy
    I think you can make great progress with 10-15 working sets per session.




    You should have told Dorian. He could have been even bigger and better!
     
    Though agreed. Many ways to skin a cat.

     
    #11
    makaveli1971 1996
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    Re: 3 sets anyone ? 2019/02/04 08:59:06 (permalink)
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    Personally after warm ups I think 3 sets per exercise is more than enough, I’d even do only 2 for the majority of isolations.

    Sure some will respond better to higher volume, but whenever I see guys hitting 5/6 exercises for one body part or just biceps for example whilst doing 4-5 sets for each of those exercises, I can’t help but think if they just focused more on the basics whilst adding reps/weight to the 3 working sets they’d make far better gains.

    Personally for me 2-3 exercises per muscle group for 2-3 working sets is more than enough, as you’re actually getting a lot of indirect work for said muscles, which takes recovering from.

    Maybe some people just recover like wolverine and actually need 20 sets for their biceps in order to get maximum growth, but I myself would never grow like that personally.

    Everyone is different, pro bodybuilders probably need all that volume, but I’d for sure say 95% of average joes don’t.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
    #12
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