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  1. #1
    Aggression is offline Member
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    3 sets enough for growth?

    I was lifting 3 days a week, 4 exercises a day. Doing 4 sets of 5 reps adding weight each set for squats and deads. For all other exercises I was doing 4 sets reps of 12,10,8,6 adding weight each set.

    My question is, I have been very tired due to my job lately and I just don't have alot of time and energy right now. I will still lift 3 days a week and do 4 exercises a day. Would it be a bad idea if I cut it down to 3 sets instead of 4. Doing 3 sets of 5 reps adding weight each set for squats and deads and for everything else cut it down to 3 sets reps of 10,8,6 adding weight each set?

    Can I still build good quality muscle only doing 3 working sets an exercise?

  2. #2
    decadbal's Avatar
    decadbal is offline Banned
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    i do two warm ups, and one hard ass workin set on each lift, i read that from a good bro on another board and its workin great for me right now

  3. #3
    Special "K" is offline New Member
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    I did the same thing as you

    A while ago I did the same thing, and was worried that I would lose strength/size. I found dropping the sets helped me, because I upped the intensity with each set/rep.

    I say try it, I think you'll be great. If not, i don't think you'll lose anything anyway.

  4. #4
    Aggression is offline Member
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    How does my rep scheme look though?

    3 sets of 5 reps increasing the weight each set for squats and deads. And 3 sets reps of 10,8,6 increasing the weight each set for everything else.

  5. #5
    bluethunder is offline Anabolic Member
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    Dorian Yates it works great evan only 1-2 sets after a warm-up. Genetics plays a role here. But try it keeping intensity a bit higher you might be surprised. Good luck

  6. #6
    6_pak is offline Associate Member
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    The sets are good bro-- reps look good with your deads but i dont know about squats. I think heavy with at least 10-15 hard intense reps works best for me.

  7. #7
    Aggression is offline Member
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    What about the rep scheme for the other exercises? 3 sets reps of 10,8,6 increasing the weight each set.

  8. #8
    Pork Chop is offline Member
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    Quote Originally Posted by Decadbal
    i do two warm ups, and one hard ass workin set on each lift, i read that from a good bro on another board and its workin great for me right now
    good advice. make that 1 set complete and total failure.


    if you're stuck on numbers and think something majical occurs on "set 3", then continue doing what you're doing - exhausting your muscle rather than stimulating growth.

  9. #9
    6_pak is offline Associate Member
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    Whatever works for you bro! The Dorian Yates approach obviously worked for him. Does that mean its for everyone? No! In order to get the most intensity out of that 1 set approach, I think you have to be really in touch with how your muscles respond to that approach and to be able to push past failure. I think it would take years to master this. Most people dont know how to benefit from just 1 set. But when and if you do learn, i say do it. Quick workout= more time to grow!!!!

  10. #10
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by Aggression
    I was lifting 3 days a week, 4 exercises a day. Doing 4 sets of 5 reps adding weight each set for squats and deads. For all other exercises I was doing 4 sets reps of 12,10,8,6 adding weight each set.

    My question is, I have been very tired due to my job lately and I just don't have alot of time and energy right now. I will still lift 3 days a week and do 4 exercises a day. Would it be a bad idea if I cut it down to 3 sets instead of 4. Doing 3 sets of 5 reps adding weight each set for squats and deads and for everything else cut it down to 3 sets reps of 10,8,6 adding weight each set?

    Can I still build good quality muscle only doing 3 working sets an exercise?
    from personal experience, 1 set of 1 exercise for a large as well as small muscle is enough for heavy duty growth.

  11. #11
    Prime's Avatar
    Prime is offline Naturally perfect
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    i did the one working set thing. It worked for a while, but im back to doing 2 now. I think im more inclined to do two sets. Usually a set of 12 then 8 for teh larger musclegroups and for the smaller usually 1 working set and one back off set.

  12. #12
    P Rock's Avatar
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    3 is the magic number

  13. #13
    General Patton's Avatar
    General Patton is offline Junior Member
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    Quote Originally Posted by Decadbal
    i do two warm ups, and one hard ass workin set on each lift, i read that from a good bro on another board and its workin great for me right now
    This workout works great man! Lift to failure w/ 2 forced reps untill total exaustion. I've seen guys get awesome reults from this plan!

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