The Diffeent types of sets
A pyramid set is a kind of workout where you adjust the weight and the number of repetitions as your training progresses. You begin your workout with high reps and lighter weights, progressively increasing weight loads and lowering reps. For instance, you might execute 12 repetitions with 30kg in set one, 10 repetitions with 40kg in set two, and 8 repetitions with 50kg in set three. Pyramid sets enable a progressive increase in intensity and warm up your muscle gradually.
Straight sets are the most common way to organize your weight training program. Straight sets entail performing a series of sets, one after the other, with rest in between. For straight sets, you use the same amount of repetitions and weight. For instance, for one exercise, you could do three sets of 12 repetitions with 30kg. This method provides the best adaptive response for the trained muscles
The superset is a type of workout set where you pair exercises. In this form, you perform the sets immediately after the other without resting. You don’t rest, only when changing to take the position of the second exercise. Supersets are divided into three types. They include:
1. ANTAGONIST SUPERSET
In antagonist superset form, you alternate exercises that work on the opposite muscle group. For example, you can alternate lat pull-downs, shoulder presses, leg extensions, and curls. You can also pair an upper-body exercise with a lower-body workout, such as pairing bench presses with lunges or biceps curls with step-ups.
2. AGONIST/ COMPOUND SUPERSET
In this type, you pair exercises that work for the same muscle group. For instance, you can alternate between lunges and squats, seated dips and triceps extension, or bench presses with push-ups. All these supersets are essential, especially if you have limited time to work out. They allow you to do more excises in a short period. You can also adopt this kind of set to increase the intensity of your training as it reduces the amount of time you rest.
3. TRI AND GIANTS SETS
Tri sets involve doing three exercises for the same muscle group without resting. A Giant set is when you do four or more excises of a similar muscle group. These two types of sets also increase the intensity of your training.
PRE- EXHAUSTION SET
In this set, you perform isolated exercises first until you exhaust your targeted muscle, followed by compound exercises. Each progression set adds additional muscles to aid the work of the muscle under consideration. For instance, you may perform a lying dumbbell fly (a chest isolate exercise) followed by a bench press (workout for chest and triceps). Lower body pre-exhaustion set exercises include leg curls (hamstrings isolate exercise), followed by straight leg deadlifts (glutes and hamstrings), and lungs (hamstrings, quads and glutes). Pre-exhaustion set induces more muscle hypertrophic growth. However, it is advised that strength training beginners should avoid overtraining their muscles. Intermediates and expert trainers can do it with caution
A drop set workout is a training approach wherein you perform reps of a specific exercise until you cannot perform anymore. You reduce the weight load and repeat the process until failure and so on until you complete the training. For instance, you might bench press 50kg until your muscles give out and you cannot perform more reps. Then, you would typically drop the weight by 10% and continue until you have completed your sets. When performing drop sets, it’s critical to maintain your rest periods as brief as possible –enough time to lessen the weight. Cable machines and dumbbells are ideal for this exercise because they reduce time wastage when removing weights from a barbell.
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