TERMINOLOGIES USED IN THE GYM.
TYPES OF SETS IN WEIGHT TRAINING.
In a weight lifting realm, certain vocabularies are popularly used. At times they might be confusing for beginners and anyone new at this. One of the common words used is Sets. Mathematically, a set is defined as a collection of well-defined objects or elements.
In our case, a set is defined as a collection of number of reps done at a given period of exercising. It's an important factor used to track progressive overload. You can use it to tell the difference in strength by analyzing the number of sets done in the previous versus the current workout session.
Are there any classifications to it?
It can be diversified into different types. The diversification serves different purposes especially for the advanced and elite lifters like bodybuilders. This could be in pursuit of chasing pump, muscle stimulation or for time efficiency. This sets are:
- Pyramid sets - quite common to regular lifters. It's a group of sets that begin with light weights and decent reps. It gradually advances to lower reps as a result of the increase in load.
- Drop sets - is when you perform a given set till failure then decrease the load afterwards doing more reps. There are other ways of executing it as well.
- Super sets - a great way of ensuring constant tension on the muscle. It's where you combine multiple sets back-to-back. It's meant to have no to limited rest periods in-between to make the sets as intense as possible. It can be expounded into Agonist superset (a combination of two exercises back-to-back that target the same muscle group or movement pattern e.g. chest press followed by chest flys). Antagonist superset (a combination of two exercises back-to-back targeting different muscle groups e.g. training triceps followed by biceps).
- Tri-sets - is where you combine three sets back-to-back that may target similar or different muscle groups.
- Giant set - is a combination of four or more sets done back-to-back that can be aimed to hit same or different muscle groups.
- Straight sets - it's where the volume remains the same. Nothing changes as the sets go by. A nice way to work on proper form and mastering particular muscle stimulation mechanisms before advancing.
How effective can they be?
-In a time-efficiency perspective, supersets would come in handy. A great way to save time and still make the session intense.
-In a muscle-stimulation perspective, pyramid sets would come in handy by gradually increasing the load to challenge the muscle. The rest in-between would ensure proper recovery.
-In a chasing-pump perspective, trisets, giant sets and super sets would come in handy to ensure constant blood flow to the muscle.
They are all efficient depending on the individual's wants and preferences. Their incorporation would be a nice way to spice your workout and break the monotony of doing the same routine.
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