Often coaches specify themselves with fashionable and unfamiliar words, say “I work super sets”, “Drop sets are more effective than decorators”, “today there will be trisets”. You think they’re smart? Not. The usual terminology disappears. Now instead of approaches-sets. What is a set and how do sets differ?
An approach in sports is a combined number of repetitions for exercises involving different muscles and their groups. It’s called Seth. Used in musculature, powerlifting and other strength sports.
What are the sets
Drop Seth. This is a weight reduction during exercise. A number of statements are effective with limited or free load until failure. Then the weight is reduced by 25% and repeated once again in the technique of pamping. It is an excellent stimulant for the muscles that shocks them and makes them grow. This method requires work at the limit of possibilities. It is not recommended to use such a set at every training.
Двусет. Perform two exercises aimed at a single muscle group without a break.
Superset. Both exercises combine and work the muscles of opposite groups. There is no break to settle.stem
Partial repetitions. Perform complexes of the same type not at full amplitude, but at ½ or ¼ movement. The technique promotes the development of strength and muscle mass. Applied at the end of the set, when the strength of athletics is at the limit.
Relaxation. Athletics takes the maximum weight with which it is possible to perform 2-3 repetitions. After completing the repetitions, the athlete puts the projectile on the rack, pauses, but does not leave the place. This is how the whole approach is implemented.
Striptease or Striptease. An approach to the muscular limit is effective, and the weight is reduced by 25%. Again, the approach is made and again the reduction. Removal of weights and execution of claims occurs until the handle is empty.
Set Deco. The maximum weight that you can lift in 10 repetitions is taken and the approach is effective. Then the load decreases and 10 more repetitions are effective. These approaches should be 5-6.
Jump Seth. Simultaneously, two pairs of muscles are pumped, which are agonists and antagonists (flexors and extensors).
Step Set. It is made by a series of simple repetitions with weights that begin with a spread and increase on each single. Then 5 repetitions with the maximum weight achieved.
Triset. Includes three exercises on large muscle groups (back, legs, chest, etc.).).
A giant set. 4-5 exercises are performed on one muscle group. Rest between exercises is not provided. And between the approaches themselves, the break can be 2-3 minutes.
Which set to choose for training
Beginners will not be able to choose the training themselves and understand what a set is and how these sets are built as part of their training program. At least a few workouts with a professional coach, he will tell you and the correctness of performing the exercises, and will choose the optimal sets for training. Speaking about the specific number of approaches (sets) for one training, one should take into account the tasks and experience of athletics. The more muscle and experience with “iron” – the more approaches you can make.
traction
A professional can perform only 1-2 approaches-they tend to go with maximum weights. And 3-4 approaches with an available weight for an ordinary person-this is the norm on average.
Now you know what a set is and what sets are. Good luck!
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