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Weight Training - Variations of Sets & Reps To
Build Muscle & Strength
Weight Training - Variations of Sets & Reps To Build
Muscle & Strength
All of the following systems are good for promoting muscle strength
and endurance. Form is critical in all weight training and particularly
for each of the following variations:
- One Set - One set for each exercise. One or more exercises
may be selected for each body part to be trained. Excellent for
beginners and those with limited time.
- Three Set - Provides good results for most people regardless
of their fitness goals. Most commonly used system.
- Split Routine - Alternate training days of specific muscle
groups. Never train the same muscle groups two days in a row.
- Pyramid Set - Begin with heavy weights and low reps and
end with high reps and low weight. Increases stamina.
- Heavy Set - Begin with a warm-up set of less than 50%
of the intended maximum weight. Continue increasing the weight
in each set to near maximum until the weight that can be lifted
a maximum of 4 repetitions. Increases peak power.
- Super Set - Two exercises for one body part done consecutively
with no rest in between. This technique can be applied to opposing
muscles, i.e. quadriceps and hamstrings.
- Tri Set - Three consecutive exercises for the same body
part.
- Giant Set - Five or more consecutive exercises.
Fitness Guide
& Training Manual - Main Page
Content Provided by International Fitness Association
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