Rihad, I too do only one set but I do it by muscle group which, I believe, solves the dilemma of getting the benefits of high effective volume because I follow up the first set with 3 -5 Myo Sets of Myo Reps of 2-3. I solve the riddle of which exercise to use by doing four different workouts each mini-cycle. For frequency I use 4 - 6 workouts per week but it usually starts out at 6 and by the beginning of the third week drops to 5 and by the final 2 weeks drops to 4 as the weight approaches my RM. Obviously that happens that way because I use DUP. 12 and 8 reps are my chosen reps for various reasons that may not apply to you younger lifters. Info for grammar freaks: Dilemma has never been spelled correctly with an 'n' in it despite what we may have been taught and seen over the years.