BACK TO MENU sets Straight sets are the standard way to arrange your training. It requires you to perform a number of sets using the same reps and weight. Pyramid sets are great as they allow you to warm up as you increase the intensity and also provide the added bonus of extra variety to your workouts. You can either start light and gradually work heavier, or start heavily and gradually work lighter. You’re either moving up (ascending) or down (descending) in weight during one super-long set. Extending your sets like this increases the time under tension for your muscles, which in turn stimulates adaptation. An ascending set on its own serves as a good warm-up for any body part, while a descending set is a super finisher. These sets are a great burner and a personal favourite of mine, especially at the end of a session. Start on the highest weight on your first set and keep going until you can’t go on anymore. When performing drop sets, it’s important to immediately reduce the weight when you reach the point you can’t continue lifting, and then continue using the lighter weight. It’s intense but the burn makes you feel great after! Just be aware of your form and technique as always — you don’t want an injury. Supersets are a great way to train if you have limited time but still want to get your session in. If you are doing supersets, you would do two different exercises back-to-back with little to no rest. Most people tend to structure this so by working opposing muscle groups. This allows one group to recover while you train the other (eg chest and back). It’s also a way to intensify your training by reducing rest times. These are very similar to supersets. The only difference is you alternate between two exercises of the same muscle group. For example, seated dips and triceps extensions, which both focus on the triceps. STRAIGHT SETS PYRAMID SETS ASCENDING/ DESCENDING SETS SUPER SETS COMPOUND SETS DROP SETS TYPES OF
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