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How Do I Plan Workout Sets?

Some weightlifters prefer to alternate sets of arm exercises such as curls with sets of leg exercises such as squats.
Push ups can be an inexpensive way to build muscle.
A person must lift heavy weights in low repetitions in order to build muscle mass.
Some weightlifters prefer to isolate muscle groups for each workout, such as performing arm and chest lifts one day, and then exercises for another muscle group the next.
Article Details
  • Written By: Dan Cavallari
  • Edited By: Bronwyn Harris
  • Last Modified Date: 29 November 2014
  • Copyright Protected:
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    Conjecture Corporation
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Your plan for workout sets will differ from everyone else's, so to start choosing the program that's right for you, it is important to consider your overall fitness goals. You can tailor your workout to accomplish those goals. Do a bit of research to find out what types of exercises will most appropriately suit your goals, then try to find out how many repetitions will work best for you, how many workout days, how many rest days, and so on. It may help to consider visiting a personal trainer who can get you on the right path to efficient workout sets

A set is basically several repetitions of one exercise. If, for example, you are doing workout sets of biceps curls, you will do one set at a time that may consist of ten repetitions; this means you will curl the barbell or dumbbell ten times, then rest. Most weightlifters will do several sets of an exercise during their workout, and they may alternate workout sets of an exercise with other exercises. They may, for example, begin a workout with a set of biceps curls, then move onto a set of squats. The lifter may then return to the biceps curls. Alternating this way allows the muscles to recover between sets, thereby reducing the likelihood of an injury.

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Some weightlifters choose to isolate certain parts of the body and do several workout sets to work those muscles. He or she may, for example, work the chest and arms in one workout day, then move onto the back and shoulders on another workout day. This helps enhance the impact of the workout sets by ensuring muscles that often work together are being strengthened consistently at the same time. Many lifters try to avoid a plateau, which is a point at which they have stopped gaining muscle mass or efficiency. This is done by increasing the amount of repetitions, amount of sets, or amount of weight he or she uses during lifting.

Other lifters try to do a pyramid workout, which involves starting the workout sets with fewer repetitions at a specific weight and working up from there in subsequent sets. The lifter may also increase the amount of weight being lifted in subsequent steps. The reason for this type of workout is to avoid plateaus and constantly challenge the muscles to grow and strengthen. Pyramid workouts are difficult but can produce great results when done consistently over time.

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