On the influence of the total number of sets, particularly with regard to tendon progress
I am staying away from the "as-much-as-you-can". Now, in the dumbbells part of my workout I simply mimic a linear load progression at fixed number of reps, á la SL5x5. I just use smaller increments and a slightly higher rep range.
But I need an explanation of what I should do with the number of sets. What is the recommendation for a middle-aged person whose priority is to avoid screwing up his tendons?
Is it safer to restrict the number of sets to 3 instead of 5, or will that inhibit the progress too much? I don't mind to slow down the progress (as long as there is some) if that is safer.
Specially, my priority is giving room for my wrist tendons to keep up with the progress. In most workouts plans I have seen, the number of sets specifically dedicated to forearms is usually low in relation to the main exercises. But I don't know if that is due to the fact that the forearm training is seen as a mere addition that should not interfere with the big exercises, or if that is due to an specific need of low volume for the most grip-taxing exercises.
In any case, my question is about the number of sets in general, not only for the forearm specific work, since wrists take part in nearly all exercises.
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Keeping your rep range between 8-12 will allow you muscles to reach hypertrophy (You can Google for many studies around this) and as soon as you can lift 12 you increase with the smallest amount possible. Always lift to positive failure and you will have tendons adjust to your new weights in no time.
What is supposed to and what have been actually studied are two different things. It seems very hard to find anything scientific around the 5x5 method (I am not saying it is not working) but I will reference one of many studies in regards to what I am stating above Progression models in resistance training for healthy adults
In regards to muscle activation differences between using dumbbells and a machine it is fairly minimal which would mean you could employ using machines with the 8-12 range and safely increase your muscle mass without the fear of being injured as this study confirms A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements
Sets are primarily a method of controlling volume. More volume means more training stimulus, which means a harder but hopefully more fruitful recovery period. I don't know of any relevance the total volume has to tendon health. A moderate weight done for 8 to 12 reps in a slow, controlled fashion is the important part for tendon health. I would increase the weight regularly but less often than every workout--once a week would be reasonable.
I would keep the number of sets low, in light of your repeated self-injury due to age and poor conditioning. One to three sets would be reasonable.
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