What are sets?
Often trainers throw in fashionable and unfamiliar words, say “I work with supersets”, “drop sets are more effective than decreasing ones”, “today there will be trisets”. Do you think they're smart? No. The usual terminology is gone. Now instead of approaches - sets. What is a set and how do sets differ from each other?
A set in sports is the combined number of repetitions for exercises that involve different muscles and their groups. This is also called a set. Used in bodybuilding, powerlifting and other strength sports.
What are sets?
- Drop set. This is the reduction of weights during exercise. A number of repetitions are performed with a limit or free load until failure. Then the weight is reduced by 25% and repeated again using the pumping technique. This is a great stimulus for the muscles, which shocks them and makes them grow. This method requires work to the limit. It is not recommended to use such a set for every workout.
- Dvuset. Performing two exercises aimed at a single muscle group without a pause.
- Superset. Two exercises are combined and work on the muscles of opposite groups. Rest breaks are not included.
- Partial repeats. The performance of the same type of complexes is not at full amplitude, but at ½ or ¼ of the movement. Technique contributes to the development of strength and muscle mass. It is used at the end of the set, when the athlete's strength is at the limit.
- Rest. The athlete takes the maximum weight with which 2-3 repetitions are possible. Having finished the repetitions, the athlete puts the projectile on the rack, pauses, but does not leave the place. This is how the whole approach works.
- Strip set or striptease. The approach is performed to the limit of the muscles and the weight is reduced by 25%. An approach is made again and again a decrease. Removing the weights and performing repetitions occurs until the bar is empty.
- Departure set. The maximum weight that can be lifted in 10 repetitions is taken, and the approach is performed. Then the load is reduced and another 10 repetitions are performed. There should be 5-6 such approaches.
- Jump set. At the same time, two pairs of muscles are pumped, which are agonists and antagonists to each other (flexors and extensors).
- Stepped set. It is done with a series of single repetitions with weights that start from the warm-up, and increase on each single. Then 5 repetitions with the maximum weight reached.
- Triset. Includes three exercises for large muscle groups (back, legs, chest, etc.).
- Giant set. 4-5 exercises are performed on one muscle group. Rest between exercises is not provided. And between the approaches themselves, the pause can be 2-3 minutes.
Which set to choose for training
Beginners will not be able to choose their own training and figure out what a set is and how to build these sets as part of their training program. Go through at least a few workouts with a professional trainer, he will tell you the correct way to do the exercises, and select the best sets for training. Speaking about the specific number of approaches (sets) for one workout, it is worth considering the tasks and experience of the athlete. The more muscle and the experience of working with the "iron" - the more approaches you can do.
A professional can perform only 1-2 sets - they usually come with maximum weights. And 3-4 sets with affordable weight for an ordinary person is the norm on average.
Now you know what a set is and what sets are. Good luck!
Max Gym