Determining the Right Sets and Reps for Different Goals

How often do you switch up your reps and sets during your workout?  I remember when I first started working out I would constantly do the same routine each time.  The only thing that would ever change from day to day was the lifts that I performed.  I was seeing minimal gains, and I was not getting any stronger.  While this is a nice way to ease into the lifting scene it doesn't keep your muscles off balance.  After awhile your muscles will get used to the same workout and stop growing.  Another negative to lifting this way is strength imbalances.  This is something that you want to be aware of because this can lead to injury.

A few ways to help blast through a plateau and keep your muscle guessing constantly is by throwing a few different kinds of sets into your workout.  Here are a few you can choose from, and which ones will target the goals you have in mind. 


Straight Sets-Number of repititions followed by a rest period, then by one or more sets of the same exercise

Used For:  Building Mass and Size

When To Use:  Start of your workout.  Perform three straight sets of six to eight repetitions of a challenging exercise like the bench press, pullup, squat; aim to do the same number of reps in each set, with either the same or increasing amoutns of weight

Supersets-A set of each of two different exercises performed back-to-back, without any rest

Used For:  Saving Time and Burning Fat

When to Use:  Insert a superset any time during your workout.  To involve the most muscles, pair compound exercises—moves that work multiple muscles across multiple joints. For example, combine a chest press with a row, or a shoulder press with a deadlift. To save more time, pair noncompeting muscle groups, such as your deltoids and glutes. One muscle group is able to recover while the other works, so you can repeat the set without resting as long.



Trisets-Three different exercises performed one after another, without any rest in between

Used For:  Saving Time and Raising Metabolism

When to Use: Trisets are a good workout for at home (or in an empty gym), because you need to monopolize equipment for three exercises. Do basic exercises that hit different body parts—like bench presses, squats, and chinups. Perform a warmup set using 50 percent of the weight you usually use in each exercise. Then repeat the triset two or three times, using weights that allow you to perform eight repetitions per set. Rest 1 to 3 minutes after each triset.



Drop Sets-Three or four sets of one exercise performed without rest, using a lighter weight for each successive set

Used For:  Get Heart Rate Up, Save Time, Postworkout Pump, & Fatigue Muscles

When to Use:  Use drop sets when you're pressed for time. Don't do them more than three times a week; you'll get so tired you won't be able to accomplish much else. Start with a warmup, using 50 percent of the weight you expect to use in your first set. Now use the heaviest weight you'd use for eight repetitions of that exercise to perform as many repetitions as you can. Drop 10 to 20 percent of the weight and go again. Continue to reduce the weight and go again, always trying to complete the same number of repetitions (even though you won't), until your muscles fail.



To read more on each of these sets go to Men's Health.