When it comes to training, progression is the key driver of continuous adaptation and long-term results. Specifically, when using a one-set-to-failure approach, several common mistakes often develop over time that can hinder progress. In this post, we’ll discuss these mistakes and how to avoid them.
In a one-set-to-failure program, the most effective method of progression is the dynamic double progression model. In simple terms, this means performing a set to failure within a predetermined rep range. Once you reach the upper end of that range, you increase the weight so that your next session brings you back to the lower end of the range. This structured approach ensures a clear and measurable path toward progressive overload, which is essential for ongoing muscle and strength development.
A common issue, especially among new or highly motivated trainees, is the tendency to push for an extra repetition every workout at all costs. While enthusiasm is great, this often leads to deteriorating exercise form and the use of excessive momentum. A slight deviation can be manageable, but when form becomes too loose, the movement is no longer standardized. This inconsistency not only causes perceived performance fluctuations but also increases the risk of injury. Over time, this habit can significantly limit long-term progress. Always prioritize controlled, standardized form and consistent technique over squeezing out an extra rep.
Another misconception is believing that you should see progress, such as one additional rep, every single workout. Physiologically, this is unrealistic. Such a rate of improvement exceeds the body’s natural capacity for adaptation over the long term. It’s neither possible nor necessary to add a repetition every session. As you become more advanced, progress naturally slows down. It’s perfectly normal to experience weeks without visible rep increases. The key is to be patient, allow your body time to adapt, and avoid changing exercises or sacrificing form just to hit an arbitrary target. That next repetition will come in due time.
These two mistakes are closely related, and being mindful of them is essential for sustainable progress. The core principles remain simple: maintain excellent form, allow progression to occur naturally, and trust the process. Meaningful strength and muscle gains take time, but with consistent effort and a structured one-set-to-failure approach, you can be confident that you’re on the most efficient path to long-term results.