If you’ve started your weightlifting journey, then you have probably come across terms like ‘supersets’, ‘compound sets’, ‘tri-sets’, ‘giant sets’ and ‘staggered sets’, but what exactly do these all mean?
How many ‘sets’ are there?
A set in weightlifting is a group of repetitions. So, if you were to perform 3 sets of 8 repetitions, you would perform the movement (such as the eccentric and concentric contractions of a bicep curl) 8 times, rest for a period of time (typically 60-120 seconds), perform the 8 repetitions again, rest, then perform again for a total of 3 sets of the 8 repetitions.
While the traditional way of performing sets is very much effective, incorporating different kinds of sets can help break plateaus, increase muscle gains and keep you from getting bored on your workout plan.
Here is a Breakdown of Weightlifting Sets:
Weightlifting sets: Supersets!
Perform two exercises back to back (with no rest) of opposing muscle groups
ex.) Shoulder Press and Deadliftsf
Weightlifting sets: Compound Sets!
Perform two exercises back to back (with no rest) of the same muscle group
ex.) Chest Press and Chest Flyes
Weightlifting sets: Tri-Sets!
Perform three exercises back to back (with no rest) of the same muscle group
ex.) Shoulder Press, Front Raises and Lateral Raisessdf
Weight lifting sets: Giant Sets!
Perform four to six exercises back to back (with no rest) of the same muscle group
ex.) Barbell squats, Leg Press, Deadlift, Goblet Squats…sdf
Weight lifting sets: Staggered Sets!
Perform exercises for smaller muscles in between exercises for larger muscle groups (with no rest)
ex.) Bench Press, Bicep Curls, Lat Pull Down, Tricep dips
Why you should switch up your sets:
The benefit of doing exercises back to back is that it keeps your heart rate up for a longer duration, which increases caloric expenditure, raises metabolism and creates a greater EPOC (exercise post-oxygen consumption)… these factors all contribute to a greater rate of fat loss. My workout plans are always based on this kind of training principle. Short, but intense workouts that get your heart rate pumping!
As well as increasing the rate of fat loss, preforming exercises with little rest also increases levels of growth hormone, which is responsible for promoting muscle growth.
As you can see, incorporating different types of sets into your routine will not only promote fat loss, but muscle growth as well, contributing to a strong and lean physique!
Now you tell me…
What’s your favorite weightlifting set style?
Do you like to change up your workout routine often, or stick to the same kind of thing?
Which days do you typically take off for rest days?