{"id":75,"date":"2024-04-27T00:30:35","date_gmt":"2024-04-27T00:30:35","guid":{"rendered":"https:\/\/scoutdillpickle.com\/?p=75"},"modified":"2024-04-27T22:19:29","modified_gmt":"2024-04-27T22:19:29","slug":"drop-sets-normal-sets-and-super-sets","status":"publish","type":"post","link":"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/27\/drop-sets-normal-sets-and-super-sets\/","title":{"rendered":"Drop sets, normal sets and super sets"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Drop Set<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A drop set is\u00a0<strong>an advanced resistance training technique in which you focus on completing a set until failure \u2014 or the inability to do another repetition<\/strong>. Then, you lighten the load by 10\u201330%, and repeat, with little to no rest in between sets. The goal is to maximize potential muscle gain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Normal Set<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><th>Training Goal<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><tr><td>General fitness<\/td><td>1-3<\/td><td>12-15<\/td><\/tr><tr><td>Endurance<\/td><td>3-4<\/td><td>&gt;12<\/td><\/tr><tr><td>Hypertrophy<\/td><td>3-6<\/td><td>6-12<\/td><\/tr><tr><td>Muscle strength<\/td><td>4-6<\/td><td>&lt;6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Super Set<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Super sets are a form of exercise where you\u00a0<strong>focus on working opposing muscle groups back to back with little rest in between<\/strong>. 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Drop Set A drop set is\u00a0an advanced resistance training technique in which you focus on completing a set until failure \u2014 or the inability to do another repetition. Then, you lighten the load by 10\u201330%, and repeat, with little to no rest in between sets. The goal is to maximize potential muscle gain. Normal Set [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,4,46,1,45,43],"tags":[],"content_type":[],"class_list":["post-75","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-health-and-fitness","category-strength","category-uncategorized","category-weights","category-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Drop sets, normal sets and super sets - Scout Dill Pickle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/scoutdillpickle.com\/index.php\/2024\/04\/27\/drop-sets-normal-sets-and-super-sets\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Drop sets, normal sets and super sets - Scout Dill Pickle\" \/>\n<meta property=\"og:description\" content=\"Drop Set A drop set is\u00a0an advanced resistance training technique in which you focus on completing a set until failure \u2014 or the inability to do another repetition. 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