Weight Training Sets
• Pyramid Sets⠀
When you perform pyramid sets, you manipulate the weight used and repetitions performed as you progress through your workout. For example, in set one you do 12 reps with 60 pounds; in set two, you perform 10 reps with 70 pounds; and in set three, you do eight reps with 80 pounds. Pyramid sets allow you to warm up gradually as you increase the intensity of your workout.⠀
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• Straight Sets⠀
Performing straight sets is the standard method for arranging your weight training workout. Straight sets require you to perform a number of sets using the same number of repetitions and using the same weight. For example, you may perform three sets of 12 repetitions using 40 pounds for a particular exercise and two sets of six repetitions using 75 pounds for another.⠀
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• Super Sets⠀
Pairing exercises is called super setting. You do not rest between pairings, but only on completion of the second exercise within the super set. For example, you can combine bench presses with dumbbell fly(s).⠀
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• Tri Sets and Giant Sets⠀
If you combine three exercises, this is called a tri set. Groupings of four or more exercises are called giant sets. Both tri sets and giant sets will further increase the intensity of your workout.⠀
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• Drop Sets⠀
Drop sets are used by bodybuilders to increase muscle mass and also will increase your muscular endurance. Drop sets allow you to extend your set beyond its normal termination point.The point at which you can’t continue lifting the weight–you immediately reduce, or drop, the weight and continue your set using a lighter weight to work your muscles more intensely.⠀
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• BENEFITS⠀
The benefits of sets are that they save time by reducing the rest interval between two exercises.⠀
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Shortening the rest period between sets will increase intensity by performing more work in less time.These sets also allow you to increase the intensity of your workout by overloading a muscle.
