10 votes
Accepted

In between sets — what to do?

If you're goal is strength than in between sets you should rest. Catch your breath. Have some water. Nibble on some sort of calories. Load more weight on the bar. Then go again. Not sure why you're ...
Ryan's user avatar
  • 448
8 votes

Is circuit training superior to conventional weight training?

I found these two studies: (1) https://www.ncbi.nlm.nih.gov/pubmed/21659889 finds that circuit training (given the same volume, but less time), is indeed superior: same strength gains, more fat loss,...
MWB's user avatar
  • 307
7 votes
Accepted

Workout to the failure is enough to get stronger. What is the need to have sets?

The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow. If you do only one set, ...
hamza_tm's user avatar
  • 715
7 votes

In between sets — what to do?

Relax. Sit, lie down, listen to music, talk to friends. If you're outside, enjoy the sun. If you really want to do something related to the training, visualize the exercise you are doing. Where do ...
BKE's user avatar
  • 1,997
5 votes

In between sets — what to do?

I've always found something like working on antagonistic muscle groups, stretching tight muscle groups or just plain tidying up the gym a bit usually keeps me entertained.
Dark Hippo's user avatar
  • 4,733
4 votes

What is the best way to arrange your sets at the gym?

You said at the gym, so I will start with gym etiquette. Don't reserve multiple stations, dumbbell, etc... So in the scenario, unless you use the same machine or dumbbells, the best way to organize ...
Yousend's user avatar
  • 765
3 votes
Accepted

What are "touch-up sets", and are they really important?

The widely used term I've heard for this is an "overwarm single", as in warming up past the working set weight with a single rep set. If they're done for a double then obviously the term ...
Dave Liepmann's user avatar
3 votes

108 Surya Namaskar - What are they counting

so 108 sun salutations.One Suryanamaskar contains 12 asanas that complete one cycle, so one cycle per each leg (Right & left) complete one round. So 54 sets of this round will give 108 Sun ...
Yogish BV's user avatar
2 votes
Accepted

Interpreting descriptions of sets

You would do 3 of the lower range at a heavier rep range, then progress rep range upwards lowering the weight of muscle exhaustion is the goal. Alternatively, depending on the hardness or the training ...
user5823815's user avatar
2 votes
Accepted

Pull-ups: What are the pros and cons of doing a big number of sets?

Volume is an independent variable that can be used to overcome the body's acclimatization to training stimulus. This is particularly useful when the exercise is done for high reps, such as with simple ...
Dave Liepmann's user avatar
2 votes
Accepted

How are people doing "to-failure" sets of the same repetition count multiple times per session without failing to hit their count on subsequent sets?

They almost certainly aren't going to failure on each set, and probably not even on any sets. The exact details will vary from program to program, but someone doing 4 sets of 8 would typically use a ...
David Scarlett's user avatar
2 votes

Is it a good idea to reduce resistance with each set?

Everyone is different. I think it is really important that you log and keep track of your lifts and your progress so that you finds what works for you. Here are some key metrics: 1 RM One rep max, the ...
Andy's user avatar
  • 3,717
1 vote

What is a set in weekly volume?

That is an excellent question, but one that does not have a definitive answer. When we speak of volume in terms of sets, repetitions, and load, we are inherently making certain assumptions as to ...
POD's user avatar
  • 6,171
1 vote

What is a set in weekly volume?

A "set" is a period of lifting which which has a starting point and a pre-defined ending point. One example would be a fixed set liked a "10-rep set" in which you perform 10 reps and stop regardless ...
DeeV's user avatar
  • 8,439
1 vote

"Before failure" sets - a good idea?

The idea is that full-failure sets increase the recovery time required for the workout, and if you keep doing full-failure sets every workout then you will burn out sooner. So a full-failure workout ...
DeeV's user avatar
  • 8,439
1 vote

Why is a high number of sets more effective for muscle growth?

Volume is a key driver of hypertrophy. Schoenfeld and colleagues give away the plot in the title of their paper, “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”...
Thomas Markov's user avatar
  • 4,192
1 vote

Counting sets when doing supersets and multi-bodypart bodybuilding workout splits

These aren't really supersets so much as they're "mechanical dropsets". Meaning, you change the leverages in the exercise so you can do more reps and continue the set, but they work the ...
DeeV's user avatar
  • 8,439
1 vote
Accepted

Pros and cons of very long breaks between sets (eg 1h+)?

You will definitely see as much, possibly even more progress compared to if you did the same number of sets to failure within a single session with only a few minutes of rest between sets. The reason ...
David Scarlett's user avatar
1 vote
Accepted

Should weight be reduced in succession with sets to achieve a targeted repetition count?

You should be following training protocols specific to your goals or to that of whatever program you are following. Within any strength training set, you should be working to (or close to) failure as ...
JustSnilloc's user avatar
  • 4,412
1 vote

Depreciating repetition after each set

I would agree a fit person should be able to relatively easily do 4-5 sets of 8-12 jumping lunges with a short rest period. Without some video of you doing the exercise we cannot tell if you are ...
John's user avatar
  • 6,972
1 vote

Differences in unilateral set

In my opinion the alternate reps or sets methods you mentioned is the best way to go because it is the most time efficient. I personally always go for the alternate sets, but I guess for stuff like ...
Suimon's user avatar
  • 875
1 vote

Effective way to increase number of push up reps per set?

If you want to do 100 pushups in one set, your total of 4 sets should be more (quite a bit) than 100. You should do as many as you can on your first set (say 50). Then the target for each subsequent ...
Dan's user avatar
  • 427
1 vote

Effective way to increase number of push up reps per set?

C: max, max, max, max Seriously, if you want to be able to do 100 straight push-ups, just max out on every set. Eventually you will increase the number of reps per set you can do until you reach your ...
PmanAce's user avatar
  • 237
1 vote

Effective way to increase number of push up reps per set?

A few years ago my brother and I decided to do 300 push-ups for time competition. I used this app (roughly) and it’s program to train. It tests your current max, and adjusts the plan accordingly. ...
whakawaehere's user avatar
1 vote

In between sets — what to do?

I bring a book (or read one on a tablet), and walk laps while waiting. It's low-impact, but it's exercise, keeping me warmed up, and it gives me a chance to finish one of the half-dozen books I'm in ...
Sean Duggan's user avatar
  • 9,126
1 vote

What is the best way to arrange your sets at the gym?

If you want to maximize mechanical and metabolic stimuli you want to be consequential in the exercise order. The best option is to target for first the muscle group you want to prioritaze. There's a ...
Liv's user avatar
  • 1,003
1 vote

What is the best way to arrange your sets at the gym?

I'd say try different sets and see what works the best for you. Everyone is different and different routines leads to different results in different people. Try out and check the results. The one that ...
xCodeZone's user avatar
  • 1,583
1 vote

Pull-ups: What are the pros and cons of doing a big number of sets?

With respect to the example that you provided, the additional sets might benefit you in subsequent attempts at longer sets (for example, 10/8/7), if you recover and adapt from the additional sets. ...
Christian Conti-Vock's user avatar

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