Multiple exercises or higher sets?

[Charles7261]

For example would i get similar results if I did 6 sets of bicep curls compared to 2 sets of bicep curls, 2 sets of incline curls, 2 sets of preacher curls, there are 6 sets in both so would it make a difference to my progress as I can’t really be bothered changing equipment each time as it takes too long.

[TolerantLactose]

6 sets for biceps.....

[Charles7261]

it’s an example man

[radrd]

How are the rest of your lifts? You probably need to just do a novice program.

[TolerantLactose]

it’s an example man

It's a very telling example

[radrd]

You'd probably be better off doing a total of three sets of one type of curl and then working on compounds.

[GeneralSerpant]

it’s an example man

There's nothing more effective between the two schemes. They're somewhat apples and oranges as it depends on your progression.

If you do three exercises at once and develop them all at the same time then it can be pretty good. Doing six sets can pace the exercise to make progression more subtle and practical to achieve. The latter is done more specifically either to enhance mmc on compound exercises or endurance on isolations.

[air2fakie]

I can’t really be bothered changing equipment each time as it takes too long.

Although this can be a consideration, you don't want to make it the driving philosophy behind your workout program.

[paulinkansas]

Here's my program. I do 2 sets of everything in the Fierce 5, and then 2 more sets of additional compound exercises for each body part. That's a total of 8 sets a week per muscle group.

But I'm just a geriatric 60 year old woman as you can see in my pic.

[jademonkey]

Changing equipment may be a pain for some stuff, but not really for arms. For direct arm work at the end of the workout, I personally just do whatever is convenient and make sure to get a couple variations. We are typically ready to leave by the time I get around to biceps/triceps.

EZ bar? meh, picking up a dumbbell is EZer. I do like EZ bar for reverse grip every now and then cuz reverse grip with dumbbells isn't so EZ.
Incline is very good for full stretch on biceps, as are overhead variations for triceps.

Minimal setup and minimal time:
Dumbbell incline curls, alternate with tricep press down (there's usually a station already set up for that because it's so popular);
Then just get off the bench and do some hammer curls, alternate with overhead dumbbell tricep extension.

^^ The only thing I set up for those 4 exercises is the bench, if it wasn't already at incline from the last user.

Compounds (your main lifts hopefully) take longer to set up, if using a barbell. I wouldn't bother with 2 sets of squats, 2 sets of leg press, and 2 sets of hack squats, for example. That's a lot of plates to shuffle around. If I wanted to incorporate multiple variations in one block, I'd alternate by workout.

I like picking a main lift, and getting 5-6 sets in. Then do 3-4 other compounds at 3 sets each to get a full body workout. Then at the end I'll walk around the gym banging out some isolations for 10 minutes or so - bis and tris as described above, lateral raise and reverse flys, chest flys, and sometimes hip abductions (aka bad girl, aka one margarita)

[jaxqen]

I can 9 sets for biceps in one workout
3 sets of db incline curls of cable bayesian curls
3 sets of db hammer curls
3 sets of bb pronated curls

High reps, myo-reps, dropsets

But my palms are full of blisters, as you can see in my avatar, and I might lose my arms completely in the near future, according to doctors.

would it make a difference to my progress


as I can’t really be bothered changing equipment each time as it takes too long.

I would choose several exercises, it just seems better. I don't have an compelling argument. I just look at the physiques of the people who do several exercises and the people who only one exercise and I compare them.


I understand you. I always leave the discs on the barbell and on the machine after deadlifts and leg press.

But I'm just a geriatric 60 year old woman as you can see in my pic.

Nice tits, lady!

[SuicideGripMe]

It depends on your program. Let's say I'm doing a fullbody program with a focus on GPP, without much structure, and I'm planning on hitting the following movement patterns...

Squat
Hinge
Push
Pull
Core

I might do this...

Squat - Goblet Squats then Front Squats (each for 2 sets)
Push - Kettlebell Press
Pull - Chin Ups then Pull Ups
Hinge - Swings
Core - Leg Raises, Crunches

From this, I allow myself the ability to change things up to keep things interesting and keep from getting overuse injuries. The biggest problem is managing fatigue (physical but also general boredom). Now, if I'm running a strength program... this does not work because there needs to be much more planning and structure.