This Is Why Your Sets Are Trash

Are you not growing even though you do plenty of sets in the gym? The problem might just be the quality and intensity of your sets which can easily be fixed. Watch the video to learn how.
0:00-0:18 Explaining Straight Sets
0:18-1:13 The Problem With Straight Sets
1:13-2:50 The Solution
2:50-6:26 Why I Still Use Straight Sets Sometimes

[@VikingStrengthBB]

Do you use straight sets or a rep range?

[@ricardo-py4dm]

I use a Rep range usually 6-10

[@S.O.A_Zero]

Straight sets are just another way ti progressive overload. If you do straight sets you'll go up with weight, if you do rep ranges you'll first increase reps and then weight. It's also easier to track progress with them. I started doing 4x6 on curls, went up to 4x12, increased the weight till i could do 4x8, went up again to 4x12, and repeated the same process again.

[@oliver-pk3xj]

but its so overwhelmingly inferior to rep range to failure sets (1-2 sets per exercise)

[@S.O.A_Zero]

@@oliver-pk3xj No. It depends on people, but for most they give the same results. The important thing is weekly volume with every set taken between 0-3 reps from failure. 2 sets to failure will give you the same results of 3 sets with 3 RIR, but the difference is that by training to failure you highly increase the risk of injury and your technique is going to get worse. Advanced BBs do straight sets and still grow, they work and always will. This is a good way to grow muscle, but there is no such thing as "the best". The important things are - Overall volume - Frequency - Intensity - Caloric surplus - Recovery

[@VikingStrengthBB]

@@S.O.A_Zero Going from straight sets to a rep range definitely won't double your gains or anything crazy, but it is (if you can handle the freedom) better. I know science says you're going to die if you go to failure and 3RIR is the same, but in real life that doesn't seem to be the case. A lot of studies are not well executed, done on beginners who have no clue about RPE, etc. More and more people are starting to deviate from the science dogma of high volume 0-3RIR training and are reporting better gains with much less volume while not getting injured (or not more frequently than before). But yeah, straight sets do work and they will always work. 100% agree on that. Rep ranges are just a bit better.