What Kind of Sets Are Your Favorite?

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!
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