Few sets high intensity?

[gymrat]

I'm trying something different in regards to number of sets.

A friend of mine suggested I do only four working sets total for a muscle group. So for one particular muscle, I would do for different sets witha different exercise for each one.

I'm trying to keep the rep range from 4-8

any thoughts?

 

[YoungGun2015]

sets for high intensity

I dont know if this will help,but this is an example of what I do.I do this twice a week and strongman events on the saturday or sunday so you would probably have to alter the sets.I go to failure,or as close as I can by myself..try to keep the intesnsity as high as possible
Monday
speed squats-8x2-45sec rest between sets-60%
speed dead-5 singles@70%
pull throughs 3x15-20

Log press- 2x6-10
Reverse grip chins-2x6-10
Power cleans 3x5-last set being all out
Dumbell row-2x6-10
High Incline DB press-2x6-10

Accessories(if I get done before 2 hours)
abs-3-5 heavy sets
calves-2 heavy sets
grip work-2-3 heavy sets

Thursday
Speed axle press-5x3-30seconds between sets@60%

squat 3x5(1st 2 sets hard but not to failure,last to failure)
squat-1x20
pull downs-2x6-10
shrugs-2x6-10
pulley rows-2x6-10
axle bench-2x6-10
speed tris-5-8x5-20...15sec between each set
Accesories like monday
week 2 replace squats with deads-3x5 and 1x15(change after 3 workouts)

 

[b fold the truth]

Great to see you posting here big man...

B True

 

[magdelana]

A friend of mine suggested I do only four working sets total for a muscle group. So for one particular muscle, I would do for different sets witha different exercise for each one.

This is the sort of training i have used for many years now with excellent results. I am a woman with a LBM of 170 pounds and i have used low volumne high intensity training to build about 35 pounds of muscle.

Every work set must be to absoulute failure while training this way. I always use the rest/pause method to do 2-3 more reps after the set is over. 2 minutes rest then another set done the same way.

For big muscles like lats, chest, and especailly legs i would say to do at least 3 different excercizes to hit all the different areas of the muscles and 2 sets per excercize. This would be a total of 6 work sets. Small muscles like biceps are fine with just 4 work sets total.

Your workout should always be like a SPRINT not a MARATHON. Hard and fast, maximum effort, then you are finished.

 

[coolcolj]

This is how I train myself.

Well my legs anyway. 1-2 sets of 5-6 different exercises.
Legs are quite a complex bit of structure and need to be hit from multiple angles.

I use 2 exercises for the rest of the other muscles and 1-2 sets each. First set is always to failure. And I use a 4 second negative tempo.

 

[gymrat]

I've been on this system for less than a week. So far i've noticed that i'm not as sore as I usualy would be after a "longer" workout. I'm just waiting to see how strength will be affected after several weeks of this program.

thanks for the replies.

 

[coolcolj]

You recover much faster.

It works better for fast twitchy people. I don't have much endurance, so after 2 sets I'm pretty much gone