VARIATIONS OF SETS AND REPETITIONS
All of the following systems are good for promoting muscle strength and endurance. Form is critical in all
weight training and particularly for each of the following variations:
- One Set - One set for each exercise. One or more exercises may be selected for each body part to be
trained. Excellent for beginners and those with limited time. - Three Set - Provides good results for most people regardless of their fitness goals. Most commonly
used system. - Split Routine - Alternate training days of specific muscle groups. Never train the same muscle groups
two days in a row. - Pyramid Set - Begin with heavy weights and low reps and end with high reps and low weight.
Increases stamina. - Heavy Set - Begin with a warm-up set of less than 50% of the intended maximum weight. Continue
increasing the weight in each set to near maximum until the weight that can be lifted a maximum of 4
repetitions. Increases peak power. - Super Set - Two exercises for one body part done consecutively with no rest in between. This
technique can be applied to opposing muscles, i.e. quadriceps and hamstrings. - Tri Set - Three consecutive exercises for the same body part.
- Giant Set - Five or more consecutive exercises.
WEEKLY REQUIREMENTS
The recommended minimum weight training according to the ACSM is one set of 8 -12 repetitions of eight
to ten exercises that work the major muscle groups at least 2 times per week. Studies have shown that
strength training twice per week resulted in a 21% increase in strength. Increasing the training sessions to
three times per week resulted in a 28% increase in strength only 7% more than the twice per week group
or 75% of what could be accomplished in a three session week.
DIET REQUIREMENTS
For six hours after a weight training session muscle protein requirements are extremely high. It is
therefore a good time to intake a protein rich meal or supplement. Carbohydrates are also necessary
after a workout as well as before. Before exercise, carbohydrates provide the energy to sustain the
workout. After the workout session, the muscles, as described above, require tissue-building protein.
Intake of carbohydrates after the workout raises the insulin level. Increased insulin levels, in turn lift
growth-hormone levels and stimulate the production of protein, which is needed for new muscle growth
and repair. In addition, protein takes up to 24 hours to move through the digestive system and will be
utilized within the next two days for repair. Carbohydrates move through the system within 3 hours.
In summary, take a carbohydrate drink or meal about 2 hours before your workout and during the workout.
Afterwards, consume both a protein and carbohydrate snack immediately after the workout. When using
sports drinks, try to use drinks that contain a complex carbohydrate like maltodextrin and not one that is
simply glucose, fructose or simple sugars, which won't provide sustained energy and can actually cause
your workout to be shortened due to fatigue.