Workout Sets (Page 1 of 2)

A set consists of a given number of consecutive repetitions for the exercise being performed. Your exercise workout may be designed for many sets, each using a different number of repetitions with each exercise set. Usually, weight is added to the exercise as the number of sets increase (except for a drop set, which calls for a decrease in weight or a pyramid set).

Here are a few of the most common sets:

1 set – This protocol is used by beginning weight lifters or as a warm-up exercise. Strength and endurance gains are minimal.

2-3 sets – This protocol is used by intermediate weight lifters. Studies show that a workout of 2-3 sets produces good strength benefits.

4-5 sets – This protocol is used by advanced weight lifters. Studies show that a workout of 3-4 sets produces excellent strength and endurance benefits.

5-6 sets – This protocol is used by serious bodybuilders and athletes. Studies show that a workout of 5-6 sets produces near maximum strength and endurance benefits.

7-10 sets – This protocol is used by competitive bodybuilders, power lifters, and professional contact sport athletes (football). This type of program needs professional monitoring to prevent injury and overtraining. It produces maximum strength, speed, power, and endurance benefits, if supervised by a staff of professionals.

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