Thread 76243160

Please help me understand. Why are people doing many sets when we already know 1 set works? Are you crazy?

you're wrong

>>76243160 (OP)
Post body. Let's see your results on 1 set.

>>76243160 (OP)
Because true failure is hard to achieve properly with one set, for the common folk are held back by the brains instinct to protect the body

>>76243369
So 6 gorillion sets is the optimal for growth

Thanks anon

>>76243160 (OP)
>Please help me understand. Why are people doing many sets when we already know 1 set works? Are you crazy?
2 straight sets is better than 1 unless your frequency is crazy high, but 1 drop set is like 2 straight sets.

You can learn the optimum from experience. If you do 3 sets and you're sore when it's time for your next workout, try 2 instead.

>>76243369
whole bunch of insignificant findings with a few outliers skewing the effect sizes and CI. Lets take a look at an outlier shall we?
>Radalli et al., 2014
hmm interesting, authors claim theres no significant difference between the 5 set group benching 89.6kg 5rm versus the 1 set group benching 64.5kg 5rm before training even began! in the only exercise where starting strength was even comparable (leg press), the confidence intervals clearly show no evidence of benefit for 5 sets over 1. WOWEE

>>76243160 (OP)
>Why are people doing many sets when we already know 1 set works? Are you crazy?
i do max 3 working "sets" but first is warmup
>but u're human
yeah, unlike u bot D:
once u worked muscle close to capacity there is no reason to abuse it anymore, but that implies conscious effort of trying to load muscle belly with continuous time under tension spanning dozens of seconds 2 or more dozens
>>76236314

>so u just hug basketball for half a minute
for long head yes

>Works
Works to get 5th place in a tranny beauty pageant

>>76243160 (OP)
honestly i just do home exercises with weights until im tired/don't want to anymore. seems to work fine for me

>>76243160 (OP)
1 set works if you roid. More news at 11.

>>76243160 (OP)
Post body

>>76243160 (OP)
Doing more volume is generally easier, and if you're roiding it doesn't matter so why not just do it the easy way? HIT lends itself better to natural training.

>>76243914
>1 set works if you roid. More news at 11.
one rep technically speaking:
>>76243654
>once u worked muscle close to capacity there is no reason to abuse it anymore, but that implies conscious effort of trying to load muscle belly with continuous time under tension spanning dozens of seconds, 2 or more dozens
>>>76236314
works regardless bot, and all ur metzner posting is just trying to ridicule the idea
>n-nooo u need to extended stretch superset 4 exercises per muscle 12 of sets of jolting weight that u can barely handle, and rep it kid, that's how u grooooww
lol no :D

>>76243987
Boot

>>76243654
You're pure retard, bot :D
All your posts are just word salad with no information :D so shut the fuck up bot

>>76243914
neck yourself retard

>>76244988
Well you're definitely on too much gear if that post made you that mad

>>76243914
high volume is only good for roiders because roids act as recovery agents. Nattys need low vol

>>76243160 (OP)
i enjoy lifting weights and practicing and improving my technique
i enjoy getting a nice pump
going to the gym helps me stay sober
do you need more?

>>76243160 (OP)
is this the bod he got only doing one set?

>>76246325
yes, because if you don't do it properly, you won't grow muscle.

you sound like an old man whos trying to stay out of the retirement home for as long as possible

>>76246300
Checked and correct

>>76243369
Learn to interpret data.
These datasets *barely* favour volume, and it has been shown in other studies that the likely reason for volume favouring is trainees being unable to put in sufficient effort into a single set.
Because they are bad at training.

I agree with Mike. . . for legs. I do 1 set for legs, and call it high intensity. Thanks, Mike.

>>76243160 (OP)
his method is fine for body builders. are you a body builder?

You niggers are all wrong. Moderate volume is king 8-12 sets per body part. Go to mechanical failure. Don't ruin your joints and push on like a nigger.
>but mentzer used 1 set
He was a roid faggot
>but arnie used 20
He was a roid faggot
You fucking retards are stupid. 5x5 works because of volume but doesn't push heavy weights. 3x8-12 works cuz u failed within that range
Finding what's optimal is stupid!

>>76246671
That's literally the worst option. You don't get the benefits of 1 high intensity set, nor do you get the benefits of very high volume. 5x5 only works for beginners.

>>76243160 (OP)
>After graduating from high school, Mentzer served four years in the United States Air Force. It was during this time he started working out over three hours a day, six days a week.
He already put in copious amounts of work.

>>76246712
>>76246712
Lol ur stupid asf. 5x5 works. I got sick of 3x8-12 and moved to 5x5 and it not only helped with my chest gains but strength as well. I find 5x5 works amazing for squats too.
So many people have 3-6 sets per body part in a workout and have gotten results.
Niggas like alex leonidas and natural hypertrophy also promote 3-4 working sets per exercise
Stop trying to do something new. Stick with what's normal you freak.
Again he was a drug user and you're an idiot

Also lol going to one set with your 145lb bench press isn't gonna get you big.
Kill yourself dawg!!!!

>>76246671
>>76246738
if you're doing 5x5, aren't the first 3 sets extremely easy and suboptimal? Like, you won't be anywhere near failure

>>76246748
The amount of volume you get with a heavy weight is what grows you. You use those high weights and keep adding on. It also doesn't beat you up as much than going to failure imo. They feel like hard steady sets.
5x5 isn't the end all be all though. As you read before, if progression slows on 3x8-12 or you get sick of it 5x5 is a good protocol.

And if 5x5 doesn't work then how come so many people promote it today? 5x5 on chins is great too. I'm well over 200lbs and pushing failure with a 45lb plate sounds like elbow he'll. 5x5 on the other hand gives my joints room to breath I can enact progression with volume and heavy weight while being NEAR failure
Think bout these qualities

This is for big movements ofc don't do 5x5 with curls
But ya 3x8-12 and alternating it with 5x5s is amazing and a literal cheat code

>>76246757
>>76246763
>>76246771

>>76246527
>you sound like an old man whos trying to stay out of the retirement home for as long as possible
implying thats somehow a bad goal

>>76246738
>Alex Leonidas
He used to go by Alpha Destiny (lmao) and used to promote all sorts of retarded ideas like rack pulls above the knee and other lifts that create a ton of fatigue and provide almost no stimulus to muscles because they have a low range of motion. When everyone started calling him out for ego lifting he changed his name to "Alex Leonidas". He uses a ton of steroids so he might be able to get away with 5x5 but if you want good results as a natural lifter, you should follow a real program.

>>76246796
His info is amazing idc for his past. Rack pulls while being super fatiguing will grow traps and grip.
5x5 is enough volume and is heavy enough to keep progression going. Listen to what I say don't listen to 30s mike mentzer tik toks lol.
5x5 is a tool. 2-4x8-12 is a tool. They all work in rotations anon.

mentzer is shilled by dyels that dont lift because mentzers insane theories conform to dyel thinking
eg don't do anything

>>76246805
this

>>76246805
kek do powershitters really do "rack pulls" ive been doing this as just a lazy way to prep the weight for deads.
No wonder they all started copying me, they must have thought i was a genius

>>76246836
I'm not a powerlifter though

>>76246887
oh well i just noticed powerlifters started doing it after they saw me do it.

hi evriwan,, im dyke drentzer. when im not doing meth off german boyzies bungholss, i want u 2 kno that if u do 0.1 reps in 1 set to omega assisted forced rep failure with -888 reps in reserve, and then take 17 years to rest before reworking that same muscle group, dat yew to can win mr IFBB olympia

>>76243160 (OP)
>does 1x5 of lmao1pl8 and thinks he's going to look like that
ur a faget

>>76246796
>alex leonidas
>uses a ton of steroids
Why did you bother typing all that when you could have just said that you were retarded and left it at that

>>76246906
you think that's what happened?

>>76243160 (OP)
Come back and argue you stupid faggot
>>76247199
This desu

>>76247259
there's nothing to argue, because I'm right, and you're wrong

>>76246748
5x5 is typically heavy barbell compounds, you need to build up to a hard set with practice and warmup so yeah, the first couple are gonna be easy so you can dial in technique, see how everything feels, ect. Spamming volume only works on absolute beginners and roiders, as a natural you HAVE to get strong to grow muscle, which means a different training protocol than typical bodybuilders, and that protocol needs room for recovery while staying frequent enough to maintain skill.

>>76247347
You've let people dog you how you're wrong.
If you're natty you need a set and rep range that'll let you progress. 1xF is too little volume and everyone knows it

>>76247362
do you go to failure on any of the sets?

>>76246671
it doesnt matter if he was a roid faggot
training is still training
we want to know the best method roided or not roided

doing roids doesnt magically make 1-set workouts more effective

>>76249873
i thought roiding changes everything and that there is no relation between natty and enhanced training?

>>76243160 (OP)
post body with timestamp so we know doing this actually works
you wont? yeah okay sure bud

>>76244984
Boot