Fitness Sets Explained

Fitness Sets Explained! - What are Sets, Multi-Sets, Progression Sets, Etc.

Note: Always consult your physician before engaging in physical activity.

Repetitions - this is one complete movement of an excercise. The number of times you perform the excercise in a repitition is your total number of reps.
For example:
     Performing a squat. Feet apart, lowering your body down as you are sitting and raising the body up is equal to 1 rep.

Sets - this is a grouping/total number of repetition you do for one exercise.
          1 exercise that you do for a total number (reps) equals 1 set. 
For example:
Incline Fly - 15, 12 8 <== these are repetitions (total number of times I performed this exercise with minimal rest in between the sets). So my total number of sets for incline fly are 3 sets.

Drop Sets - performing an exercise with heavy weight at first and then decreasing the weight and performing it again with no rest in between, which also means performing a set to failure.
For example:
Incline Flys - 3 sets of 15, 12, 8 reps. My drop set is performed at the last set of the excercise.
For each set i increase my weights and then decrease the weights after i perform 8 reps of an increase weight. So I "DROP" my weights.

Pyramid - Performing sets for one excercise as you increase or decrease the load of each set.
For example:
Flat Bench Press - I start off with 20lbs and do 3 sets of 12, increasing or decreasing a percentage of my load each set.

Super Sets - performing two excercises in one set with minimal rest.
For example:
Incline Fly and immediately after Incline Press. I target 2 different muscles of the same body part, my pecs/chest.

Force Sets - performing a set with minimal rest in between.
For example:
5 reps of 5 sets with 5 secs of rest. No increasing or decreasing of load.

Progression Sets - performing 3 sets of 1 excercise with different reps and no rest in between.
For example:
Bicep curls - start with light weight, increasing the weights as you move to other reps.
     5 pounds dumbbell - 12 reps
     10 pounds dumbbell - 10 reps
     15 pounds dumbbell - 8 reps
No rest in between each set.
Rest after that is complete, then continue and go backwards.
    15 pounds dumbbell - 8 reps
    10 pounds dumbbell - 10 reps
     5 pounds dumbbell - 12 reps
   
Circuit Training - this is a series of exercises performed one after the other with minimal rest in between. This kind of training can change the body composition.
For example:
    30 secs of jump roping
    rest 10 secs
    30 secs of push ups
    rest 10 secs
    30 secs of jumping jacks
    rest 10 secs
    30 secs of leg raises

Split Routine System - Perform different body parts into separate days.
For example:
    Monday - Chest/Tris
    Tuesday - Biceps/Shoulders
    Wednesday - Cardio

Hope this helps on understand fitness terms, always consult your physician or personal trainer or an expert to perform any of these exercises, physical activity, sets or reps.

Thank you
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