Different Ways to Set

Different Ways to Set

You don’t have to lift by doing a set of a lift and them repeating that set multiple times, there are many different ways to lift.  Certain ways of doing sets can have certain effect on your muscle gains depending on your preference and lifting goals.  This post will explain these ways and their advantages compared to the traditional ways.

The traditional and most common way of lifting is to do one set of an exercise and then repeat that set multiple times.  This is usually the first way to lift a person learns because it gives a basic gain to the muscles.  With this style the amount of reps usually varies from 5-12 repetitions per set.  There is nothing wrong with this style of lifting, it is fast simple and easy to understand, but another way to finish your sets is to have set out many exercises and rotate through these after your first set.  So let’s say that you do one set of pull ups, you finish that one set, then instead of doing another set of pull ups you move onto your next exercise, like curls, then you do one set of curls.  Next you just keep following down the list of all the exercises you had planned, and after you do one set of all the whole workout, you return to your first workout, pull ups, and do a second set of this, and just repeat this process until your workout is finished.  This form of doing your workout gives a new sensation to your muscles compared to the traditional way.  From going to one exercise which works a certain area in that muscles group to immediately follow with another exercise that works a different area of that muscle group, confuses the muscles a little and your muscles won’t get as tired in one area as fast.

Another version of finishing your sets in your workout, focuses on one workout at a time unlike the previously discussed style.  This version of sets is called pyramid sets, for reasons you will soon understand.  So for a pyramid set you start with a really easy weight and do it for a large amount of reps, say 20 or so.  Then for your next set on the same exercise, you add about 10 to 15 pounds to the weight and do a slightly less amount of reps, like 15.  Continue this pattern until you get to a very heavy weight your can only do about 5 reps of.  So for an example, you do one set for 20 reps, then add 10 pounds and do 15 reps, then add weight and do 12 reps, add weight and do 10 reps, then add weight and rep 8 times, then add a very heavy weight and only do it for 5 reps.  This form of sets are very good at adding gains to a lift and to the certain muscle groups effected.  A very similar workout, that also creates increased gains are called escalators.  Escalators start with a light weight, but only do about 5-8 reps, then add weight and do the same amount of reps.  Follow this pattern until you get to a weight you can only do one rep of. 

The last way to do your sets is by taking a very easy weight for that exercise and doing normal sets but with a lot of reps like 20-25.  This adds toning and definition to the muscles.  These are different ways to do your sets that should keep your interested and continue to add gains to your workouts.  Remember, we’re all in this together, keep your stick on the ice.