Workout Sets (Page 2 of 2)

Drop sets– A drop set is used to totally fatigue the muscle and is especially good for stimulating the small muscle groups. A drop set can be added to any exercise workout. To perform a drop set, reduce the amount of weight used in the exercise and do as many reps as possible until you reach total fatigue. Studies show that maximum stimulation and fatigue can be obtained by employing this concept. You don’t want to overuse the drop set concept.

Super sets – A super set is the combination of two sets of two different exercises for the same muscle group with a shorter than normal, if any, rest period between the two compound sets. You can also perform a super set by combining two sets or two different exercises for antagonistic (different) muscle groups. For example: triceps/biceps, quadriceps/hamstring, and chest/back. Working two antagonistic muscle groups together is the least intense form of super-setting, but it is still effective and can save workout time.

Tri-sets – A tri-set is a group of three exercises, each done after the other exercises into a given training session. You must be in good shape and work into them slowly to avoid injury.

Pyramid Training – Here you start with high reps, low weight (to warm up) and then decrease the reps as you add weight. Then you work your way back down, taking off weight and adding reps. You can do any number of reps for the desired number of sets as long as you follow the high rep, low weight progression to heavier weights and less reps.

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