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What is Exercise?
What is Exercise Repetition?
repetition(Reps) is one complete motion of an exercise.
What are Exercise Sets?
A set is a group of repetitions
Types of sets :
1. Straight sets: This system is used to apply maximum adaptive response for the trained muscles. muscles require more time to recover between sets to stimulate optimum strength and mass gains(8-12 Reps).
2. Supersets: In supersets, you perform an exercise set immediately after another exercise set, with no rest in between, only that required for taking the position of the second exercise. Superset increases training intensity.
3. Antagonist superset: This is opposing (antagonist) muscle group exercises. For example Biceps curl and Triceps Extension.
4. Compound (or agonist) sets: in this, you alternate between two exercises for the same muscle group. For example, Tricep push down and French Triceps Exercises.
5. Tri-sets: These are three exercises for the same muscle group with little rest in between. For example, (Front squats + Alternative Lunges + Leg Extension).
6. Giant sets: in this set 4 or more exercises of one muscle group. For example, overhead press+lateral raise+rear-delt raise + upright row.
8. Circuit sets: circuit is three or more exercises (strength training or cardio-based) completed in multiple rounds.
9. Pyramid training: in this set exercise with high reps and lighter weight, and then gradually increasing weight loads and reducing reps.
10. Drop sets: In drop sets reduce weight lifted after each set.
11. Stripping or (descending sets): Stripping sets is similar to drop sets, but in this set no rest at all between sets.
13. Rest-pause sets: in Rest-pushed sets you would with your given 6-10 rep weight. Set the weight down.Take 15 seconds of deep breaths, pick the weight back up, and rep to failure again.
What is Exercise Tempo?
Exercise Tempo is how quickly you lift the weight for each repetition.
Exercise repetition is compromised of three phases of muscle action there are:
Eccentric phase: The muscle is lengthening, the force of the applied resistance while storing mechanical (potential) energy.
Isometric phase: During Exercise the transition from lengthening (storing potential energy) to shortening (the release of kinetic energy).
Concentric phase: During exercises, The muscle is shortening, releasing the mechanical (kinetic) energy to generate the force required to overcome an applied resistance.
Strength training programs, weight lifting tempo is expressed as eccentric-to-isometric-to-concentric, which means that a 3:1:1 tempo =
3 sec. eccentric
1 sec. isometric
1 sec. concentric
Recommended Exercise Tempos Based
Muscular Endurance
Eccentric 2 – 6 +(seconds)
Isometric 1 (seconds)
Concentric 1 – 2 (seconds)
Muscular Hypertrophy
Eccentric 2 – 4 (seconds)
Isometric 1 (seconds)
Concentric 1 – 2 (seconds)
Muscular Strength
Eccentric 1 – 2 (seconds)
Isometric 1 (seconds)
Concentric 1 – 2 (seconds)
Muscular Power
Eccentric Explosive (seconds)
Isometric N/A (seconds)
Concentric Explosive (seconds)
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