Types of Weight Training Sets:.. Overview: Performing weight training workouts ona regular basis gives you a widevariety of benefits, including increasedbone mass, improved strength foreveryday activities, elevatedmetabolism and increased muscletone. When designing a weight trainingprogram, you must decide how manyrepetitions, or reps, of each exerciseyoull perform. You must also choosehow you will group these reps intosets. Straight Sets:Performing straight sets is the standardmethod for arranging your weighttraining workout. Straight sets require you to perform a number of sets usingthe same number of repetitions andusing the same weight. For example,you may perform three sets of 12repetitions using 40 pounds for aparticular exercise and two sets of sixrepetitions using 75 pounds foranother. Pyramid Sets:When you perform pyramid sets, youmanipulate the weight used andrepetitions performed as you progressthrough your workout. For example, inset one you do 12 reps with 60 pounds;in set two, you perform 10 reps with 70pounds; and in set three, you do eightreps with 80 pounds. Pyramid setsallow you to warm up gradually as youincrease the intensity of your workout. Super Sets:Pairing exercises is called supersetting. You do not rest betweenpairings, but only on completion of thesecond exercise within the super set.There are three main types of supersets. In agonist super sets, you pairexercises that work the same musclegroup. For example, you can combinelunges with squats or bench presseswith push ups. In antagonist super sets,you pair exercises that work oppositemuscle groups, as with lat pull downsand shoulder presses or leg extensionsand leg curls. In upper body / lowerbody super sets, you pair an upper bodyexercise with a lower body exercises.For example, you can combine benchpresses with lunges or step ups withbiceps curls. All of these types ofsuper sets allow you to perform morework in less time, which makes themvery useful if you only have a shorttime to work out. All super set methodswill increase the intensity of yourworkout by reducing the amount of timeyou rest. Tri Sets and Giant Sets:If you combine three exercises, this iscalled a tri set. Groupings of four ormore exercises are called giant sets.Both tri sets and giant sets will furtherincrease the intensity of your workout. Drop Sets:Drop sets are used by bodybuilders toincrease muscle mass and also willincrease your muscular endurance.Drop sets allow you to extend your setbeyond its normal termination point.Usually, when performing anyexercise, you have to stop becauseyour muscles are tired. However, theyare only too tired to lift the weight youare using and are not completelyexhausted. When performing drop sets,once you have reached muscularfailure--the point at which you cantcontinue lifting the weight--youimmediately reduce, or drop, the weightand continue your set using a lighterweight to work your muscles moreintensely. An example forbicep curls would be performing 10reps using 35 pounds to failure, thenseven reps using 27.5 pounds tofailure, finishing with six reps using 20pounds to failure.
Posted on: Wed, 31 Dec 2014 04:47:13 +0000
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