Drop Set
A drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetition. Then, you lighten the load by 10–30%, and repeat, with little to no rest in between sets. The goal is to maximize potential muscle gain.
Normal Set
A normal set is one set of an exercise with a specific number of repetitions at a certain weight. For muscle gain and strength you generally want to have the highest weight you can safely lift at lower reps increasing your weight on each set by at least 5 pounds.
| Training Goal | Sets | Reps |
|---|---|---|
| General fitness | 1-3 | 12-15 |
| Endurance | 3-4 | >12 |
| Hypertrophy | 3-6 | 6-12 |
| Muscle strength | 4-6 | <6 |
Super Set
Super sets are a form of exercise where you focus on working opposing muscle groups back to back with little rest in between. An example of a superset would be doing one set of 10 push-ups focusing on your chest and shoulder muscles. Then, immediately do a set of pull-ups focusing on your back and bicep muscles.
