While doing weight training we perform sets of each exercise. The set refers to the several repetitions of the exercises and repetitions refer to the number of times you perform a specific exercise. While, designing the weight training program it is very essential to decide how many sets and the repetitions.
Following are the different types of sets
- Straight Sets:
This type of sets is usually performed by the beginners. In this type, the sets and the repetitions are reaming the same. There is no change in lifting the weight as well.
The example of the Straight Set is performing 3 sets with 15 repetitions of a particular exercise. There is no change in lifting weight.
- Compound Sets :
Compound sets refer to targeting two exercises with the same muscle group. Example of Compound set is performing bench press dumbbells with dumbbells fly. Bench press dumbbells will target the Pectorals major while dumbbells fly focuses on the sternum pectorals.
Supersets means paring 2 exercise that work opposite muscle groups. The example of the superset is Dumbbells Chest presses followed by lats pull down. Here the Chest and the back are the opposite muscle group.
- Tri Sets
Three different exercises performed back to back without any pause is known as a Tri sets.
The example of the Tri set is Bench Press followed by the dumbbells fly and push ups.
- Drop Sets
In the drop set method the trainee starts with the heavy weights with low repetitions after that reduce or drop the weight and perform the repetitions (reps) till failure. For example the trainee may start peck fly with 200 lbs with 5 reps. In the next round 180 Lbs with 8 reps, The next round 150 Lbs with 10reps. The next round 130 Lbs with 12 reps. And the last round 100 labs with 10 reps.
- Giant Sets
A series of 4 to 6 exercises done with little or no rest between movements and a rest period of 2-3 minutes between sets, often performed on either 2 opposite muscle groups like biceps and triceps or on a single body part.
Giant Set for the Chest:
- Incline Barbell Press (4 to 6 Reps)
- Decline Barbell Press (4 to 6 Reps)
- Machine Chest Press (4 to 6 Reps)
- Peck Deck Fly (4 to 6 Reps)
- Floor Dips (4 to 6 Reps)
- Pyramid Sets
It refers to the starting the first set with the lighter weight with more repetition. Gradually the trainee increases the weight and lower the reps. The rest between the sets depend on individual goal.
Performing Leg Press
1st Set for 100 Lbs with 15 reps
2nd Set for 150 Lbs with 12 reps
3rd Set for 200 Lbs with 10 reps
4th Set for 250 Lbs with 8 reps
5th Set for 300 Lbs with 6 reps
6th Set for 350 Lbs with 4 reps
- Reverse Pyramid Sets:
It is just opposite of pyramid sets. It refers to the starting the first set with the heavier weight with less repetition. Gradually, the trainee reduces the weight and increases the reps. The, rest between the sets depends on individual goals.
Performing Leg Extension
1st Set for 200 Lbs with 5 reps
2nd Set for 180 Lbs with 8 reps
3rd Set for 150 Lbs with 10 reps
4th Set for 120 Lbs with 12 reps
5th Set for 100 Lbs with 15 reps
6th Set for 80 Lbs with 18 reps
These are all different types of sets which are used in weight training program. We can choose the type of the set as per the Goal.
Adnan Ali says
Hi ASHWINKUMAR RAHATE!
Thanks for sharing such an amazing information. My thoughts were totally different. I really thankful to you keep up the good work brother.
Please suggest which set is used for which health goal ?