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No serious person does 4 sets of a single exercise in a single session Given everything we know now, it simply makes ZERO SENSE to do so There are very few exceptions to this 1 set on occasion 3 sets some of the time 2 sets a lot of... show more

Dean Turner

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210,821 次观看 • 9 个月前 •via X (Twitter)

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“I do 2…MAYBE 3 sets” — Nick Walker One day you guys will realize this: 2 sets is the answer MOST of the time 3 sets is the answer SOME of the time 1 set is OCCASIONALLY the answer 4+ sets is almost NEVER the answer (Talking sets of a single exercise in a single session)

“I do 2…MAYBE 3 sets” — Nick Walker One day you guys will realize this: 2 sets is the answer MOST of the time 3 sets is the answer SOME of the time 1 set is OCCASIONALLY the answer 4+ sets is almost NEVER the answer (Talking sets of a single exercise in a single session)

Dean Turner

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It’s actually WILD how many people are still doing 4 sets (or more) of a single exercise in a single session This is a SUREFIRE SIGN that individual is NOT training hard enough 2 sets is often the answer 3 sets of sometimes the answer 4 sets or more is almost NEVER the answer

It’s actually WILD how many people are still doing 4 sets (or more) of a single exercise in a single session This is a SUREFIRE SIGN that individual is NOT training hard enough 2 sets is often the answer 3 sets of sometimes the answer 4 sets or more is almost NEVER the answer

Dean Turner

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There's a lot of session to go but Pratama sets a great time for P1 👊 #BrazilianGP 🇧🇷

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Uploaded a Marci set to the workshop. She has a lot of bright colorful sets already so we went with something a little darker.

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If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

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