What is a set? This question is usually asked by people who have only recently started going to the gym. In our today's article, we will talk in detail about what a set is, what types it is and why it is needed. Interested? Happy reading then!
What is a set in bodybuilding?
Set combines a certain number of repetitions of an exercise. Sets are separated by rest time between them. The main task of the set is muscle fatigue. To put it as simply as possible, the set is the usual approach in the 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. The rest between such classic sets on average lasts from one to three minutes.
- Superset. Two exercises for opposite muscle groups that are performed in a row without rest. For example, if an athlete does 12 barbell curls and then does 10 reps of a triceps french press, that would be a superset.
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Double set. Like a superset, but only exercises are selected for one muscle group (for example, bench press and wiring with dumbbells). It is also performed without rest.
- Drop set. Its essence lies in the gradual reduction of the weight of shells. For example, an athlete did an approach with his working weight for 8 repetitions. On the next set, he reduced the weight by 20%. The next one is another 20%, and so on. This is the drop set.
- Partial repetitions. This is the name of repetitions in incomplete amplitude, which are performed when the athlete at the end of the approach does not have enough strength to do normal repetitions.
- Forced reps. This is when you don’t have enough strength even for partial reps, and your partner or trainer comes to your aid, who helps you to do at least a couple more reps.
We only cited the most popular and most frequently practiced sets as an example, in fact, there are many more.
How many sets should I do 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. Also, don't forget about fat burners.workouts, which also have their own system and principles.
- Strength. To increase strength, you need to perform one exercise (usually the base - bench press, deadlift and squats) per muscle group. In total, 7 sets of 1-5 repetitions are performed per workout. Doing a lot of sets with heavy weights strengthens the neural pathways of our body and increases the efficiency of motor neurons.
- Stamina. For endurance training, you need to perform 3 exercises per muscle group, 4 sets each. Each set should be 12+ reps. Endurance training is very important for runners, swimmers, cyclists and other athletes.
- Muscle mass. In this case, as a rule, 3 exercises are performed per muscle group, 3-4 sets each. For one approach, on average, from 6 to 12 repetitions are done.
- Fat burning. One exercise consisting of two sets will be enough. The number of repetitions in a 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 set in tennis? Let's move on from one sport to another. In tennis, the word "set" refers to the parties. Tennis matches are made up of sets, and sets are made up of games. A match may consist of three or five sets.
Now you know what a set is. We hope you found this information helpful!
