Ashwinkumar Rahate Archives

June 3, 2015 By Ashwinkumar Rahate 2 Comments

It’s important to know the types of sets in weight training

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:

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.

Example:

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.

For Example:

Performing Leg Press

1^st Set for 100 Lbs with 15 reps

2^nd Set for 150 Lbs with 12 reps

3^rd Set for 200 Lbs with 10 reps

4^th Set for 250 Lbs with 8 reps

5^th Set for 300 Lbs with 6 reps

6^th 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.

For Example

Performing Leg Extension

1^st Set for 200 Lbs with 5 reps

2^nd Set for 180 Lbs with 8 reps

3^rd Set for 150 Lbs with 10 reps

4^th Set for 120 Lbs with 12 reps

5^th Set for 100 Lbs with 15 reps

6^th 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.

September 4, 2014 By Ashwinkumar Rahate 1 Comment

Change your workout, change your diet and overcome the Plateau

When I started exercising, I lost about 13kgs but, my target was to lose eight more kgs but, that was not happening and it was stagnant. I realised initially with exercising I could easily gain muscle weight but after a while it was not showing any results. If you have encountered a similar situation and stopped going to the gym or given up exercising …don’t …do not run away from such a situation. If your body is not responding to your workout routine or diet routine it’s known as plateaus.

Here are some reasons for the plateaus

Same workout routine

If you have been working out for a long time, initially you will get the results you want but, later after a while you will not get it because your body will become used to with the same workout routine. If you want changes in your body you must have changes in your workout routine every four to six weeks. A change is either in the progression of exercises or you can change your entire workout schedule if your body is not responding at all. While, changing your workout schedule be specific on your fitness goal whether it is fat loss or Muscle gain. When you work out continuous progression in the workout is required.

Same Diet

If you continue with the same diet plan with no modification, the diet body will not respond after a while. As a result your body will become stagnant. If your goal is weight loss then based on your BMR drop your calorie intake. If your intake of calorie is 2500 in the first month of training cut down by 250 and make it 2250. Bringing about continuous changes is very important. For the muscle gaining add 250 calories in your diet.

Same workout routine and same diet

This also results in body plateaus. When your workout routine and diet remains the same your metabolic rate remains same. And when your metabolic rate remains the same you will end up being where you were before e you started exercising. Therefore, change your workout routine and change your diet to break the plateau.

If you are doing the same thing you will be getting same results. It’s important to constantly change the routine in order to break the plateaus.