Wow, are you single gold children who got spoonfed everything? Do you really need the validation of a coach on everything to do it? Are that anxious? How did Arnold and Reeves and whoever do it in the 50s and 60s without RPE, these machines, neurotypes, undulating periodization bla bla bla… And Sandow when there was no barbell?
I’m pretty sure he did not answer because finding what you were talking about took me around 30 secs on the forum, using the research tool:
Only one set?
Sounds pretty much like HIT/Heavy Duty! Not so fast. Despite claims to the contrary, the fact is that it’s been proven that several work sets work better than a single one.
So we will do three work sets. But only the first one (where we want to achieve the overload) is all out. The next two sets are there to get the benefit of more mechanical work on the release of local growth factors, increase in anabolic hormones, increased nutrients transport to the muscle and activation of the cell signaling leading to the start of protein synthesis.
Work set number two will use 10% less weight then set no.1. For example if you used 200lbs in set no.1, you’ll use 180lbs for set no.2. With that new weight you will do one more rep than you reached in set no.1. For example if you got 5 reps in set no.1, you do 6 in set number two. That second set shouldn’t be an all out effort.
For work set no.3 you will once again decrease the weight by 10%. And you will do one more rep than in set no.2. For example if you got 5 reps in set no.1, 6 reps in set no.2 then you’ll do 7 reps in set no.3. This also shouldn’t be an all-out set.
So to recap:
Work set 1: all-out effort
Work set 2: not an all-out effort, use 10% less weight than set 1 and do one rep more (no more than that)
Work set 3: not an all-out effort, use 10% less weight than set 2 and do one rep more (no more than that)
With this system I like to perform every exercise 2 or 3 times a week and I normally do four main movements.
CT hasn’t answered me or others in the past. Life doesn’t stop. It’s because he was too busy (and now that I work 12h a day I understand) or that the answer didn’t matter much. So then you just do what feels right. We should stop overanalyze and be paralyzed by all the information we have.
If you want to know more about hypertrophy/strength and the principles you can check videos of dr Mike Israetel on YouTube for a nice start