Let’s Talk About Sets, Reps, and Intensity

If you were anything like me you are probably wondering what the heck the difference is between super sets, drop sets, reps, and sets.  Say What? Also what the heck is an AMRAP, Tabata, or WOD.  Are these people talking in another language?

Now that you are ready to go out and design your own strength training program it’s important we discuss some important information.  As you master the proper form and movements of weight lifting and you’ve familiarized yourself with some exercises and weight lifting techniques (either with a trainer, research, or in a class), you will soon want to start designing your own program.  Benefits of designing your own program allows for some flexibility, focus on the body parts you really want to focus on, and allows for you to diversify your workout, but how many sets, reps, and intensity do you do?

I also really enjoy building my program.  It gives me the motivation to stay on track because I build a program that I really want to do or try.  Much like choreography for a dance it allows for creativity, thinking outside the box, and ownership of my workouts.

Let’s talk about Reps, Sets, and Intensity.  

Rep or repetition is one complete motion of an exercise. A set is a group of consecutive repetitions. So you can do two sets of 10 reps, meaning you’ve done total of 10 repetitions of a movement took a rest, and then did 10 more reps.  The number of reps and sets you do during your workout will depend on your goals and where you are at in your training.  Don’t forget, if it doesn’t challenge you it won’t change you so make sure you are making things challenging for yourself.  Don’t cheat yourself out of a good workout.

Changing up the weight in between sets, changing the number of reps, and how much rest you have in between can really change up your workout program.  I also found that it makes working out a little more fun and challenging and less monotonous.

Straight Sets- Arranging your weight training work out to do a standard number of reps and sets with the same weight for each movement.  (i.e. three sets of 12 with 40lbs).

Compound Set- Performing two exercises in the same muscle group (i.e. lat pull downs and cable rows).

Pyramid Set- This set will help build weight and warm up your muscles.  Pyramid set you gradually increase the intensity of your workout.  You’ll add weight and reduce your reps.  (i.e. 12 reps with 5lbs,  10 reps with 8lbs,  and 8 reps with 10lbs).  You can then reverse this

Reverse Pyramid Set– The opposite of above.  Starting with the heavier weight with less repetition and gradually lower the weight and add more reps.

Super Set- This is pairing exercises together.  You do not rest in between both exercise until you’ve completed both of the movements in your super set. Super sets allow for less time exercising because you are performing more work in much less time.  If you are short on time super sets could really work for your program.  Super sets also increase the intensity and your strength because of the minimal rest time you get.

• Agonist super set- pairing exercises that work the same muscle group (i.e. lunges and squats).
• Antagonist super set– pair exercises that work opposite muscles  groups (i.e. lat pull down and shoulder press).
• Upper body/lower body super set- this is pretty self explanatory, pair an upper body exercise with a lower body exercise (i.e. bench press and lunges).

Tri Set- Is the same idea of a super set but with 3 different movements instead of 2.

Giant Set- Series of 4 to 6 exercises with little to no rest in between movements and then a 2-3 minute rest between sets.  Usually folks do 2 opposite muscle groups for this one.

Drop Set- Start with a heavier weight and low repetition.  Then reduce or “drop” the weight and perform more repetitions until failure (i.e. bicep curls -8 reps with 50lbs, 14 reps with 30lbs, and then 18 reps with 25lbs).  bodybuilders use drop sets to increase muscle mass and muscular endurance.

AMRAP- As Many Rounds As Possible is when you do a series of exercises for a certain amount of time.  You are trying to get as many rounds of those movements within that time frame.  The exercises should be based on repetitions (i.e. for time: 10 burpees, 10 pull ups, 10 jumping jacks, in 5 minutes).

Tabata-4 minutes of high-intensity training.  work out hard for 20 seconds, rest of 10 seconds, and complete 8 rounds.  The key to this is pushing yourself as hard as you can for 20 seconds.  You can do any exercise you want with this type of workout.  I would encourage to stay away from any major heavy lifting since this is more cardio based and it’s important to have good form.  Tabatas really help with your endurance and speed and work that fast twitch muscle.

WOD- Workout Of the Day