Types of Weight Training Sets

Anyone who is weight training for fitness can learn and utilize various types of weight training sets. According to the National Academy of Sports Medicine a set is defined as: "a group of consecutive repetitions." Weight training sets can be used depending upon your experience and goals. Regardless of sex or age, weight training is a very effective way of getting in shape. Determine your goals and work with a professional trainer to find which type of weight training set works best for you.

  1. Single-Set for Beginners

    • Young lifters.

      The simplest and oldest form of weight training is the single-set method. In a single-set method, one set of exercise is performed with 8 to 12 repetitions. For example, if you are lifting a set of dumbbells overhead to build shoulder muscles, you would do one set of 8 to 12 lifts and you would then move on to another exercise. This is a method that most beginners should use so as not to strain the muscles and to prevent injuries.

    Multiple-Set

    • The multiple-set method is used by both beginners and experienced weight lifters. In the multiple-set method, lifters perform one set of exercises. Unlike the single-set method where you perform one type of exercise and then moving on to another exercise, in a multiple-set method, you would do two or three sets of 8 to 12 reps with a short rest of 20 to 30 seconds between sets. This multiple set method produces more results than the single-set method when it comes to strength and muscle gains.

    Pyramid

    • The pyramid method is similar to the multiple-set, however, the weight of each set is either increased or decreased in succession. For example, if you lift two 10 pound dumbbells overhead for 8 to 12 repetitions during your first set, you would then lift two 20 pound dumbbells overhead for five to six sets and continue to add more weight while lowering the number of reps. You could start out with two 20 pound weights and after a set of five to six repetitions, rest and then start lifting two 10 pound dumbbells for a set of 8 to 12 reps and so on until you reach muscle fatigue.

    Super-set

    • The super-set type of weight training set is popular with professional bodybuilders because it is most effective when it comes to muscle size and muscle endurance gains. Super-sets involve doing two sets of different exercises in succession with little or no rest in between. The exercises usually work opposing muscles of a body part. For example, if you lift two dumbbells overhead for 8 to 12 reps to build the deltoids (shoulder muscles) you would then perform a set of chest presses of 8 to 12 reps to develop the opposite muscle group.

    Circuit Training

    • Circuit training is one of the most popular methods of weight training today. This method involves doing several different execises in succession with short rest periods. This is a great workout to build stamina and muscle strength at the same time and is also very time efficient. Begin with one exercise and after one to three sets move to the next exercise, and so on until you have completed an entire workout of seven or eight group of exercises.