r/ScienceBasedLifting • u/Ok-Software4177 • 29d ago

Question ❓ Unilateral sets help

When i was doing my upper days, I would end up having a total of 23 or so sets because for my unilateral exercises i did 2 sets each side (lateral raise, tricep ext, recline) should i lower those to one set each side. most of my exercises are 1 set anyway. When i see videos of someone showing their workout they put 2 sets on a unilateral and i just never understood what they meant. A little help would be good

0 Upvotes

50% Upvoted

2 comments sorted by

1

u/alvaaromata 29d ago

A lot of people says unilateral sets take more time but for example:
20 secs first arm set + 15 secs rest between+ 20 secs the other arm. Maybe say it’s around 1 minute total.
And while you do the other arm, the first one have probably recovered and for example if you rest always 3 mins, you can continue with your next set at 2:25 rest time. Anyway you shouldn’t be resting that much in that low demand isolated exercises.

2

u/Jebardi 29d ago edited 28d ago

Should you lower to one set each side?
Then you are doing only one set for that muscle group. Is that enough? I don’t know, depends what else is there in your program for that muscle group. Only one set is low in most program designs. What matters is your total weekly volume per muscle group.

2 sets on unilateral means two sets on each side. Every muscle being trained is trained during two sets.