Types of Weight Sets

Many people who want to strengthen and tone their muscles look toward weight training sets to help them accomplish their fitness goals. In the world of weightlifting, a "set" refers to repetitions that are performed consecutively to give the individual an effective workout. Your personal strength and fitness goals determine the types of weight sets that will offer you the best results.

  1. Single Weight Sets

    • A single weight set is a weightlifting exercise in which you perform one isolated movement in repetition. Single weight sets are ideal for beginners who are just learning how to perform various exercises. An example of a single weight set is a bicep curl. Bicep curls are performed by holding a weight in your hand, palm up, and bending your arm; engage your bicep muscle to bring the weight up toward your shoulder. Then, you release the weight back down to the starting position. After you perform 12 repetitions, you are ready to move onto a new type of exercise.

    Multiple Weight Sets

    • A multiple weight set allows you to perform a lifting exercise in two or more repetitions. If you were to do a multiple set of bicep curls, you would perform your 12 repetitions, then rest for a few seconds to recover, and continue another 12 repetitions. In multiple weight sets, your goal is to perform at least two or three sets to get the most out of the exercise. You do not have to switch weights between intervals with multiple weight sets.

    Pyramid Weight Sets

    • A pyramid weight set is one where you perform multiple sets and increase your weight for each new set. If you start off doing a bicep curl with 20 pound dumbbells, you would increase the weight to 25 or 30 pounds for the next set, and perform less repetitions. The more your weight increases, the less repetitions you need to complete. The intent of this type of exercise is to gradually build up your strength until you reach your peak. Then, you can work your way back down again until you get back to the weight you started with. The flow of the exercise is symbolic of a pyramid's shape, which is how it got its name.

    Drop Sets

    • Drop sets are hardcore weight training sets that many bodybuilders use to shock their muscles and build strength. The goal of a drop set is to perform a set of exercises until failure, or until the weight literally drops to the floor. Drop sets are conducted with extreme weight and sometimes call for bodybuilders to spot one another to avoid injury. Only one or two repetitions may be performed in a drop set with the extreme weight. Then, the bodybuilder may continue the repetition with less weight until he drops that one, too. Or, after failure, the bodybuilder may leave that exercise completely and continue with a new one.