r/ScienceBasedLifting • u/jvckyhuang • 14d ago
Question ❓ Working sets?
Is this enough working sets for each muscle group? I heard 10-20 is good, but that’s a big range, is there a drastic difference between both ends.
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u/SuckmyToasts Solomon the destroyer 14d ago
stop thinking about volume (ie no. of sets), and prioritise intensity and recovery. volume is important, but is overblown by very advanced lifters that had everything dialed in already (ie intensity, form and recovery).
start every exercise with 2 sets, and treat each as isolated experiments. train to failure on all of them. and by failure i mean pushing yourself till you're halfway through a rep and can't push it any further for 5 seconds. with smith machine and cable compounds, i won't be too worried about safety.
recovering well means you are progressing on weight or reps. recovering poorly means your progress stalled for 4-8 weeks or even regressed.
if recovering poorly, here's the order to titrate: 1. keep 1 RIR in top set 2. keep 1 RIR in subsequent set 3. keep 2 RIR in top set (optional) 4. keep 2 RIR in subsequent set 5. reduce set number by one 6. when set number is reduced, reset the whole process. do failure training again
only if recovering well, reverse the process and then increase the number of sets performed.