What are the different kinds of sets when weight training? We’ve all heard terms "thrown" around in the
gym like, superset, pyramid set, etc. etc., right? But what does that all
mean? Let’s take a minute to clarify
here for those that don’t know what sets there are and what their definition is
to help the beginning bodybuilder.
Straight sets – performing a straight set is simply lifting
the same weight with the same amount of reps per set for any one exercise. For example, lifting 40 lbs for 12 reps for
3 sets on 1 exercise and then maybe 30 lbs for 10 reps for 3 sets on a
different exercise. The weight and reps
stay the same through all 3 sets.
Pyramid sets – for pyramid sets, you increase the weight while decreasing the reps for each set. For example, lifting 50 lbs for 12 reps, then 60 lbs for 10 reps and finally 70 lbs for 8 reps. This will give you a chance to “warm-up” as you increase the weight.
Super sets – when two exercises are paired together, you are
performing a super set. There is no rest
period between the first and second exercise, only between the paired reps,
after the second exercise is completed.
There are 3 types of supersets; agonist, antagonist and upper/lower body
supersets. For agonist, you pair exercises
from the same muscle group, for antagonist, you pair exercises from opposite
muscle groups and for upper/lower body, you simply pair an upper body exercise
with a lower body exercise. Supersets
are more intense but allow for less time spent in the gym.
Tri-sets and Giant sets – basically, if you combine three
exercises together, you are obviously performing a tri-set and if you group
four or more exercises together, you are performing a giant set. Both of these will "intensify' your workout.
Drop/Strip sets – one of my personal favorites, although I use
several different set patterns as I like the variety. Drop sets are used to increase muscle mass
and endurance. Simply, you perform an
exercise with a weight heavy enough to go almost to failure on the last
rep. You then decrease the weight in
order to continue on through the set. I
find this very effective on the cable machine if I start heavy like with biceps
or triceps and reduce one plate after each set of reps. Maybe start at 120 lbs for 10 reps, then 110
lbs for 10 reps, then 100 lbs for 10 reps all the way done to 40 lbs for 10
reps. Want your triceps to feel like
rocks! Try this and get "pumped!"
So there you have it, experiment, use several or all types,
switch out; remember you have to keep your muscles confused in order to
build. Never do the same set of
exercises in the same order for every workout.
Hope this was helpful.
From everyone at TEAM JAQT, see YOU in the gym!
And as a reminder, be sure to purchase your workout supplements today; click here!
And as a reminder, be sure to purchase your workout supplements today; click here!