What is a set? This question is usually asked by people who have just recently started going to the gym. In our article today, we will talk in detail about what a set is, what types it happens and why it is needed. Interested in? Then enjoy reading!
What is a set in bodybuilding?
A set combines a certain number of repetitions of a particular exercise. Sets are shared by rest time between them. The main goal of the set is muscle fatigue. To put it as simple as possible, a set is a common approach in an exercise.
Varieties of sets
What is a set? We think this is clear. Now I would like to focus on what sets are in bodybuilding.
- Classic set. A standard approach in which a certain number of repetitions in an exercise is performed. As a rule, 3-4 sets are performed in one exercise. Rest between such classic sets lasts from one to three minutes on average.
Superset. Two exercises on opposing muscle groups that are performed in a row without rest. For example, if an athlete makes 12 barbell lifts for biceps, and then performs 10 repetitions in the French triceps bench press, it will be a superset.
Two sets. As a superset, but only exercises are selected for one muscle group (for example, a bench press lying and wiring with dumbbells). It is also performed without rest.
- Drop set. Its essence is to gradually reduce the weight of the shells. For example, an athlete made an approach with his working weight of 8 repetitions. In the next approach, he reduced weight by 20%. In the next another 20% and so on. This is the drop set.
Partial repetitions. These are called repetitions of incomplete amplitude, which are performed when the athlete at the end of the approach does not have the strength to make normal repetitions.
Forced repetition. This is when you do not have enough strength even for partial repetitions, and your partner or trainer comes to your aid to help you do at least a couple more repetitions.
We cited only the most popular and most frequently practiced sets, in fact, there are many more.
How many sets do you need to complete per workout?
It all depends on the goal. An athlete can work to increase strength, endurance or muscle mass, and in each of these cases the number of sets will be different. In addition, do not forget about fat-burning workouts, which also have their own system and principles.
- Strength. To increase strength, it is necessary to perform one exercise (as a rule, this is the base - bench press, deadlift and squats) per muscle group. In total, 7 sets of 1-5 repetitions each are performed during the training. Performing a large number of approaches with large weights strengthens the nerve pathways of our body and increases the efficiency of motor neurons.
- Endurance. For endurance training, it is necessary to perform 3 exercises for a muscle group of 4 sets each. Each set should consist of 12+ reps. Endurance training is very important for runners, swimmers, cyclists and other athletes.
- Muscle mass. In this case, as a rule, they perform 3 exercises for one muscle group of 3-4 sets in each. For one approach, an average of 6 to 12 repetitions is done.
- Fat burning. One exercise, consisting of two sets, will be enough. The number of repetitions in the set is from 6 to 12.
There is also a warm-up set, performed at the beginning of the workout with minimal weight to warm up the muscles and joints.
Another meaning of the term
What is a tennis set? Let's move from one sport to another. In tennis, the word "set" refers to the party. Tennis matches consist of sets, and sets of games. A match may consist of three or five sets.
Now you know what a set is. We hope you find this information useful!