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  1. #1
    Registered User theonlinefitguy's Avatar
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    1 intense working set for natural lifters?

    Thoughts on 1 intense working set per exercise for compound lifts then backing off for natural lifters?

    Example (for incline DB bench)

    120lbs x 6

    110lb x 8

    95 lbs x 10

    75lbs x 12


    I've been looking at different training methods to maximise on strength. On initial thoughts, it makes sense to put all effort into one set to maximise recovery.

    Does anyone out there do this?
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  2. #2
    Registered User leidenesLK's Avatar
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    Originally Posted by theonlinefitguy View Post
    Thoughts on 1 intense working set per exercise for compound lifts then backing off for natural lifters?

    Example (for incline DB bench)

    120lbs x 6

    110lb x 8

    95 lbs x 10

    75lbs x 12


    I've been looking at different training methods to maximise on strength. On initial thoughts, it makes sense to put all effort into one set to maximise recovery.

    Does anyone out there do this?
    I personally haven't used such protocols for any significant period of time to accurately gauge progress, but working up to a top set and then doing back off sets or reverse pyramiding are proven, effective methods of training. Although, they are usually intermediate level and above techniques. As a beginner, I think just plain straight sets are best. If you want to try it, do it for a few months and see what happens.
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    Registered User DCSpartan's Avatar
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    If your goal is to accumulate fatigue, that is a good way to do it, especially with short rest intervals.

    But you arent going to build a ton of muscle doing a ton of back off sets.
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  4. #4
    Registered User jk202's Avatar
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    I'm a big fan of it, but get rid of the 4th set and put your balls into the first 2 or 3. If your execution and effort is on point, you definitely shouldn't feel like you need a 4th

    I usually do 2 maybe 3 working sets for output movements. First set always being the heaviest and lowest reps. 3-4 warmup sets to get to the first heavy set are lower reps and non fatiguing
    Last edited by jk202; 02-10-2019 at 05:06 PM.
    I don't give AF about 1RM...
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    I Climb Trees health4life24's Avatar
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    I put in full effort in every set unless I’m backing off because I’m tired or something. People act as though because you’re natural you have to do significantly less or limit how much you do but that’s nonsense thinking.

    If you are doing too much you will know because you will feel tired and worn out.

    I feel like people are afraid to push themselves if they are natural.
    *If you're worried about overtraining, chances are you are actually undertraining. Don't be afraid to push yourself beyond what you think you can do.
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  6. #6
    Registered User jk202's Avatar
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    Originally Posted by health4life24 View Post
    I put in full effort in every set unless I’m backing off because I’m tired or something. People act as though because you’re natural you have to do significantly less or limit how much you do but that’s nonsense thinking.

    If you are doing too much you will know because you will feel tired and worn out.

    I feel like people are afraid to push themselves if they are natural.
    This. Most people just train like a bitch.
    I don't give AF about 1RM...
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  7. #7
    pay the iron price SuffolkPunch's Avatar
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    Exertion AND volume are needed for BB if you really want to progress beyond a basic gym rat level.
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    Registered User jk202's Avatar
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    Originally Posted by SuffolkPunch View Post
    Exertion AND volume are needed for BB if you really want to progress beyond a basic gym rat level.
    Volume to what degree? 20-30 sets? Guys like Joe Bennett and Dorian Yates would disagree.
    I don't give AF about 1RM...
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  9. #9
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by jk202 View Post
    Volume to what degree? 20-30 sets? Guys like Joe Bennett and Dorian Yates would disagree.
    Depends what you need. I like a volume ramp - after a layoff/deload you don't need much but I find I'll stagnate if stay with the same number of sets, even if I'm reaching concentric failure in each set.

    BTW, the guys you mentioned probably did more hard sets per BP per week than I do... I've seen Yates' routine but not Bennett.
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  10. #10
    Registered User WolfRose7's Avatar
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    I think drop sets are good when you can't maintain a good RPE, or you can allow yourself to drop reps and keep the weight and RPE the same.

    i.e 3 sets of 120kg @RPE 9, this won't be the same weight for all sets.

    As to volume, I would ramp from 10 - 20 hard sets over a cycle, then adjust based on personal needs and experience

    At least that's what I would do if I was trying exclusively for hypertrophy
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  11. #11
    Registered User jk202's Avatar
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    Originally Posted by SuffolkPunch View Post
    Depends what you need. I like a volume ramp - after a layoff/deload you don't need much but I find I'll stagnate if stay with the same number of sets, even if I'm reaching concentric failure in each set.

    BTW, the guys you mentioned probably did more hard sets per BP per week than I do... I've seen Yates' routine but not Bennett.
    Gotcha. He's similar to Yates. 6-12ish working sets per workout
    I don't give AF about 1RM...
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  12. #12
    WOATbrah of peace :) sooby's Avatar
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    Yes it can work, but imo for your drop sets you still want to exert a lot of effort into these, perhaps RPE 8ish and your last set to to failure, if you're talking about DB Incline Bench.
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  13. #13
    I Climb Trees health4life24's Avatar
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    Less time should be spent trying to over analyze how you should train as a natural and more time should be spent in the actual gym lifting some ****ing weight. It's simple, if you are doing too much volume you will know you are doing too much because you will start feeling tired, your progress will stall, etc. People nowadays spend way too much time on this whole natural vs not natural training. And act as though just because you are natural you have to dramatically reduce your volume and stuff because otherwise you might do this thing the fitness industry calls overtraining. Worrying about doing an extra set or two and whether it will lead to overtraining. Bull**** stuff that people spend way too much time worrying about.

    And there's no exact amount of total volume that is right for everyone. It's gonna be different all the way around. You get some people who do better with higher volume and others less volume. Trial and error and through experience training is how you will figure out what you should be doing.
    *If you're worried about overtraining, chances are you are actually undertraining. Don't be afraid to push yourself beyond what you think you can do.
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