In the world of bodybuilding there are sets and reps. But inside this world there is a lot of wiggle room in variation that allows us to create the variety we need to stay focused.
Lets face it, standard reps become as exciting as auto-pilot. The whole 8-12 reps for size, 12-15 for lean can really put a drag on your workout routine. Not to mention the untapped potential of what you can accomplish with fat burning, muscle growing alternatives. So lets spice things up, after all, variety is the spice of life.
Here are some of the ways you can change things up in your workout routine that can keep things interesting.
CIRCUIT SET
This can really be the most fun. This allows you to put a few different exercises into one routine before you move onto another. There are a number of ways you can tap into working out a muscle group or you can combine muscle groups. Pick three exercises and with short breaks in between rotate through them in a cycle with 8-12 reps. Repeat if desired.
SUPER SET
This is great if you want to work opposing muscle groups. Perhaps you want a mix of shoulders and chest, that being the case you might want to try a super set. With a super set you want to pick two exercises, again with 8-12 reps. Generally you want to work one muscle group for desired effect. Repeat if desired.
DROP SET
This is best to work a muscle group into exhaustion. You do 2 sets of a workout followed by additional sets each with a drop in weight.
STRIP SET
This works in reverse of the drop set, where as with strip sets you want to increase the weight with each set.
BURNOUT SET
Here you are allowed to go lighter in weight as the goal is to do as many reps as you can until you burn out. This is popular in bodybuilding when applied to the end of a routine.
PYRAMID SET
These are my favorite bodybuilding set to use. What you do is start with a lighter weight and higher rep, say 15 reps with 10lbs. Then you lower the reps and up the weight. Continue for a third set or even forth if desired. This is how you will build some serious strength.
MAXIMUM EFFORT SET
This is really low rep, really high weight form of bodybuilding. Take for instance the deadlift. This is great for building strength and isolating muscle groups.
21’s SET
Here you don’t have to up or down the weight if you don’t want to. But what you will be doing is 7 reps, followed by another 7 and another 7. Each with a short break in between.
REST-PAUSE SET
Here you want to complete a set to absolute failure, do as many reps until you can’t do anymore. Pause for a few seconds then see how many more reps you can complete. Try again for yet a third time.
I hope you found this article on Types of Bodybuilding Sets for Strength and Size helpful.
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