Types of sets

Adding to the terms and concepts I covered in the Intelligent Exercise Intro, there is the notion of sets, of which there are a variety of different types of sets. A set is comprised of some number repetitions (reps) of an exercise. Let’s look at some different types of sets. There are many possibilities for custom sets by playing with weight progression or reduction, number of reps, and available equipment.

Straight sets

A Straight Set is the performance of a particular exercise for a given number of repetitions (a.k.a reps). There is usually a pause between each set of 45 seconds to one minute. Straight sets are usually performed 3 in a row with the same weight and rep target each set.

A variation of the straight set is a 12-10-8 set. In the 12-10-8 you start with a weight you can handle for 12 clean reps. Then you increase to a weight you can only handle for 10 reps, and increase again for 8 reps.

There are many possible rep target, and weight management variations possible for a straight set. The key is a straight set is the same exercise usually performed 3 times in a row.

Supersets

A Superset is typically a straight set of one exercise followed immediately by a straight set of another exercise. The rest pause happens at the end of each round of the superset. The superset is usually performed 3 times. A superset is equivalent to 6 straight sets.

Giant sets

A Giant set is comprised of at least 3 different straight set exercises performed back to back with no rest in between. The giant set is usually performed 3 times. A giant set is equivalent to 9 straight sets.

Drop sets

A Drop Set is typically a 30 rep set. You start with a weight you struggle to get 15-18 reps. Then you immediately reduce the weight slightly, and try to get to a total of 25 reps. Drop the weight slightly again and finish at 30.

The Drop set is a huge leap in intensity from 10-15 rep straight sets, to 30 total reps without rest. It’s an advanced technique many people probably never need. One of the great things about the drop set, in addition to its intensity, is that it is time efficient when used to replace multiple straight sets. In a really advanced training protocol you could repeat the drop set 2-3 times.

Before you try drop sets you are well advised to first transition your other sets from 10-15 reps, to 15-20 reps. It’s a big increase in intensity. Typically your weights are going to get smaller in order to be able to handle 20 rep sets. Amazingly, after some time you will adapt and before you know it you are lifting the same weight as you were with the lower rep sets.

Set progressions

Beginners will usually start out with straight sets. As your nervous system adapts, you can incorporate supersets and giant sets, and finally drop sets, progressively increase intensity.