Strength training not only builds muscle but also enhances overall health, boosts metabolism, improves mental wellness, and increases functional strength. But a successful strength training program is more than just lifting random heavy weights at the gym for an hour or two. It also involves keeping track of which muscles you’re targeting, how heavy your lifts are, how many times you lift a weight, and how many “sets” you perform for each lift.

If that doesn’t sound complicated enough, there are also many different types of strength training sets to choose from, and it can be confusing to know which type is best for you. No matter where you are in your fitness journey, understanding the variety of strength training sets available is crucial for maximizing your workouts and achieving your fitness goals.

In this blog, we’ll describe Straight Sets, Drop Sets, Supersets, Compound Sets, Pyramid Sets, AMRAP Sets, and more. We’ll explore what each set entails, how to perform them correctly, and the unique benefits they offer. By the end, you’ll be equipped with the knowledge you need to diversify your training routine, challenge your muscles in new ways, and make your sessions at AFAC gym in Thornton, Colorado, more effective and engaging. Let’s get started on this journey to a stronger, more resilient you!

Introduction to Weight Training Sets and Reps at the Gym

Ideally, as you complete each weightlifting workout at the gym, your body should become progressively stronger. Over time, you’ll notice that your workouts feel easier. That’s because your body adapts by building muscle tissue so you can lift more weight. At the same time, your body becomes more efficient and burns fewer calories.

At this stage, your body craves a greater challenge and more intense workouts. By periodically changing up your training routine, you’ll stay motivated and invigorated, helping you maintain your fitness regimen.

This is when you might consider different types of sets like Drop Sets and Supersets. What exactly are these sets, and how do you perform them?

Continue reading to discover various training sets that can diversify your routine, build muscle, and help you reach your fitness goals.

What Are Reps?

Before we go into sets, we should define what “reps” are. In simple terms, a rep (short for repetition) is the completion of an exercise movement one time. A typical rep includes three phases of muscle action:

The eccentric phase (when the muscle lengthens)
The isometric phase (when the muscle stays the same length)
The concentric phase (when the muscle shortens)

For instance, in a dumbbell biceps curl, you lower the weights to your thighs (eccentric phase), pause briefly with your arms fully extended (isometric phase), and then lift the weights back up to your shoulders (concentric phase).

To achieve specific fitness goals, you can adjust the speed of your reps and extend the duration of the phases.

What Are Sets?

Sets can be viewed as groups of reps. For example, one set of biceps curls might include 8 consecutive reps performed before taking a rest. Typically, you’ll complete several sets of a specific exercise before moving on to the next one. For instance, you might do 5 sets, with 12 reps in each set. However, this is not the only way to structure your workouts. Below, we’ll explore the most common types of sets you can incorporate into your workout split at the gym.

Straight Sets

Straight sets are the traditional method for structuring a weight training workout. This technique involves performing a specific number of sets with the same number of repetitions and using the same weight. For instance, you might complete 3 sets of 12 reps with 40 pounds for one exercise and 2 sets of 6 reps with 75 pounds for another.

Straight sets are the most common way to organize your weight training program. They involve performing a series of sets consecutively, with rest periods in between. Each set uses the same number of repetitions and weight. People usually take 1-3 minute rests between each set to maintain strength and maximize their performance.

This method provides an optimal adaptive response for the trained muscles.

Straight sets are the most familiar form of weightlifting. When someone mentions they’re lifting weights, they’re usually referring to doing reps in the form of straight sets.

Beginners should stick to straight sets for the first few months. This approach minimizes the risk of injury and ensures they gain the muscular benefits appropriate for their experience level.

And the benefits are significant: Researchers at Louisiana State University found that individuals who performed straight sets gained 70% more muscle in their arms through straight set curls and lateral raises compared to those doing tri-set training (more on tri-sets in a minute).

Drop Sets

The drop set is a classic, time-tested technique introduced by Henry Atkins in 1947. The concept is straightforward: you reduce the weight you’re lifting with each set and keep going until you reach muscle failure.

So, in a drop set workout, you perform repetitions of a specific exercise until you can’t do any more. Then, you decrease the weight and repeat the process until you again reach failure. This cycle continues until the training is complete.

For example, you might bench press 100 pounds until your muscles give out. Then, you reduce the weight by 10% and continue until failure, repeating this process typically for three total sets.

When doing drop sets, it’s crucial to keep rest periods minimal—just long enough to adjust the weight. Cable machines and dumbbells are particularly useful for this exercise because they minimize the time needed to change weights compared to a barbell.

Types of Drop Sets

Drop sets come in two main types, both aiming to maximize the number of repetitions from the targeted muscles. These types are:

Plate Stripping — This method is used exclusively with barbell exercises. It involves removing weight plates from the barbell between sets to reduce the load, hence the term “plate stripping.” After completing the required reps, you might need a training partner to help you strip the weight plates from the barbell if you’ve reached failure. You continue this process until there is no more weight left on the bar. Having a partner ensures that you don’t take unnecessary breaks during the set.
Up the Stack — This is the simplest way to perform a drop set because it’s done on a machine. You don’t need a partner for this method. You can adjust the weight yourself by simply moving the pin up or down the weight stack.

Bodybuilders use drop sets to increase muscle mass and improve muscular endurance. That’s because drop sets allow you to extend your set beyond its normal stopping point. Typically, you stop an exercise when your muscles are too tired to lift the current weight, but they aren’t completely exhausted. With drop sets, once you reach muscle failure with your initial weight, you immediately reduce the weight and continue the set to push your muscles harder.

The goal of drop sets is to work your muscles to complete fatigue without taking rest breaks between sets. You start by lifting as many reps as possible with a heavy weight. Once you can’t lift that weight anymore, you drop to a lower weight and continue the same exercise for as many reps as you can manage. If doing a third set, you switch to an even lighter weight and push through more reps until failure. Although this technique is effective for building muscle and speeding up workouts, it’s mainly used by advanced lifters who have hit a progress plateau.

Supersets

A superset is a strength training method where you perform two sets of exercises consecutively without any rest in between. This approach is highly versatile: you can create supersets targeting the same muscle groups or different ones.

Supersets are popular because they allow you to accomplish more in less time. While one muscle group recovers from the first exercise, you move directly to another exercise within the superset. This constant activity keeps your heart rate up and maximizes efficiency.

In a superset, you pair exercises together, performing them back-to-back without a break. You only rest after completing the second exercise in the pair.

Supersets can be categorized into three main types.

Antagonist Superset

In this set, you alternate exercises that target opposing muscle groups. For instance, you might alternate between lat pull-downs and shoulder presses, or leg extensions and leg curls. Or, you might do 8 reps of a dumbbell chest press followed immediately by 8 reps of bent-over rows. Alternating between two opposing muscle groups allows faster recovery between sets. When one muscle group contracts, its opposing group relaxes, minimizing the need for rest and enhancing muscle growth (hypertrophy). You can also pair upper-body exercises with lower-body exercises, such as bench presses with lunges or bicep curls with step-ups.

Agonist/Compound Superset

This type involves pairing exercises that work the same muscle group. Examples include alternating between lunges and squats, seated dips and tricep extensions, or bench presses and push-ups. This approach is particularly useful if you’re short on time, as it allows you to perform more exercises in a shorter period. Additionally, it increases the intensity of your workout and burns out one muscle group at a time by reducing rest time.

Tri and Giant Sets

Tri sets consist of three exercises for the same muscle group performed without resting. Giant sets involve four or more exercises targeting the same muscle group. Both types of sets significantly increase the intensity of your training session. Experienced lifters utilize tri-sets and giant sets when they want to increase muscle hypertrophy or break through a plateau.

Pyramid Sets

Pyramid sets can add variety to your workouts and also help you overcome plateaus. The concept mimics the shape of a pyramid: broad at the base and tapering to a point. This means starting with lighter weights and higher reps, then progressively increasing the weight or decreasing the reps.

Alternatively, you can perform a reverse pyramid set, where you begin with heavier weights and lower reps, then decrease the weight and increase the reps. The theory behind pyramid sets is that the incremental stress helps build muscle and strength more effectively.

For example, you might start with 12 repetitions at 50 pounds for the first set, move to 10 repetitions at 60 pounds for the second set, and finish with 8 repetitions at 70 pounds for the third set. This method allows for a gradual increase in intensity and effectively warms up your muscles.

Pyramid sets challenge your muscles with varying loads and rep ranges within a single exercise session. This technique not only diversifies your strength training but also promotes significant improvements in muscle strength and growth, according to research.

Rest-Pause Sets/Cluster Sets

A rest-pause set divides a single set into several mini-sets, with brief rest periods in between.

This technique, also known as cluster sets, allows you to perform more reps to failure using the same weight. For instance, let’s say you can barbell squat 100 pounds but you reach failure after 4 reps. During rest-pause sets, you squat 100 pounds for 4 reps, rest for 10 seconds, then squat the same 100 pounds for another 4 reps and rest for 10 seconds. Repeat this process for a total of 3-5 mini-sets.

These short breaks are believed to allow phosphocreatine—a molecule that aids in producing adenosine triphosphate (ATP), or energy—to replenish. This may enable you to perform higher-quality reps throughout the remainder of your set. Additionally, research suggests that this technique can help you develop more power with each rep compared to traditional sets, as the extra rest time helps reduce fatigue. The brief rest can also partially flush out the lactic acid that accumulates in your muscles during the workout.

Time Under Tension Sets

Time-under-tension (TUT) is a training technique that focuses on the duration a muscle is under strain during a set. Typically, a set of 10 reps takes a bodybuilder between 15 to 25 seconds to complete. TUT is specifically designed to enhance muscle growth and strength by tracking and increasing the time your muscles are actively working.

Pre-Exhaustion Sets

In a pre-exhaustion set, you start with isolated exercises to fatigue your targeted muscle, then follow up with compound exercises.

Each successive set recruits additional muscles to support the primary muscle being worked. For example, you might begin with a lying dumbbell fly (an isolation exercise for the chest) and then proceed to a bench press (which works the chest and triceps).

For lower body pre-exhaustion sets, you could perform leg curls (an isolation exercise for the hamstrings), followed by straight leg deadlifts (targeting glutes and hamstrings), and then lunges (working the hamstrings, quads, and glutes).

Pre-exhaustion sets are known to stimulate greater muscle hypertrophy. However, beginners should avoid overtraining and approach this method cautiously. Intermediate and advanced trainers can incorporate pre-exhaustion sets into their routines with care.

Circuit Sets

Circuit sets involve performing all exercises in a sequence with minimal rest, pausing only to transition to the next exercise. This method shortens the overall workout duration by minimizing rest periods, while enhancing muscle strength, stamina, and conditioning.

AMRAP Sets

An “as many reps as possible” (AMRAP) set relies on timing rather than counting reps to determine the end of your set. This approach is commonly used for cardio exercises like burpees or jumping jacks but is also effective for strength training. For instance, beginners might lift for 30 seconds, performing as many reps as possible. As you build strength and endurance, you can extend this to 45 seconds, then a minute, and so on. Additionally, you can track the number of reps you complete in each timed set to monitor your endurance progress over time.

Complex Sets

Incorporating complex sets into your routine will challenge both your strength and power simultaneously. This advanced technique involves performing a few reps of a strength-focused exercise with a heavy weight, taking a short break, and then following up with a power exercise that uses the same movement pattern. For example, you might do 4-6 barbell squats, rest for 30 seconds, and then perform 5-8 explosive squat jumps.

How Many Reps and Sets Should You Do at the Gym?

The number of reps you should complete in each set depends on your specific fitness goals. Generally, you’ll perform more reps with lighter weights to build muscular endurance, allowing you to sustain activity for extended periods. Conversely, to increase hypertrophy (muscle growth), you’ll do fewer reps with moderately heavy weights.

Here are some rep guidelines for beginners, though it’s essential to only perform the number of reps you can do with good form:

Power — 2 to 4 reps
Strength — 2 to 6 reps
Hypertrophy — 8 to 12 reps
Muscular endurance — 10 to 15 reps

As a beginner, you’ll typically start with one to three sets per exercise, completing all sets of one exercise before moving to the next. As you progress, you can add more sets and explore different set variations.

Rest periods are crucial. For muscular endurance, keep rest breaks short. For hypertrophy, longer rest periods are necessary to allow muscle recovery and maximal effort in subsequent sets. Here are some suggested rest periods and set techniques for different fitness levels:

Power — Standard exercise order for beginners and intermediates; complex sets and cluster sets for advanced; 2-5 minutes of rest between sets.
Strength — Standard exercise order for beginners and intermediates; cluster sets and complex sets for advanced; 2-5 minutes of rest between sets.
Hypertrophy — Standard exercise order for beginners; super sets and drop sets for intermediates; compound sets for advanced; 30-90 seconds of rest between sets.
Muscular endurance — Standard exercise order for all levels; 30 seconds of rest between sets.

These guidelines provide a structured approach to help you achieve your fitness goals effectively.

Set Yourself Apart at AFAC Gym

Incorporating various types of sets into your strength training routine can significantly enhance your workout efficiency and effectiveness. From Straight Sets to Complex Sets, each method offers unique benefits that cater to different fitness goals. By understanding and applying these techniques, you can break through plateaus, increase muscle mass, and improve overall endurance. Remember, the key to successful training is consistency, variety, and listening to your body. So, mix up your routine, challenge yourself, and watch your strength and fitness soar to new heights.

Even after knowing what the different types of sets are, many gym goers have questions about how to incorporate them into their strength training schedule. Thankfully, AFAC gym has a staff of certified personal trainers available to assist with any questions you have. They can also design a fitness program for you that’s tailored to your fitness level and goals.

If you’d like to join a local gym where you’ll have access to all the equipment and expertise you need, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.