Set
One set of an exercise is a series of repetitions (typically with no rest between repetitions)
terminated when the weight can no longer be moved or when some particular number (i.e. 10) is
attained.
Compound versus isolation exercises
Weight training exercises are typically delineated into compound and isolation exercises.
Compound exercises refer to any exercise where multiple muscles are worked, such as the bench
press or squat. Isolation exercises refer to any exercise where only a single muscle is worked,
such as the cable crossover or leg extension.
Section 2: Acute Program Variables
A number of program variables can be altered during strength training to achieve different
goals. They are: choice of exercise, order of exercise, load used, number of sets/reps, training
frequency, length of the rest interval, and lifting speed (3, 4,5).
Choice of Exercise
The choice of exercise depends on the goal of training. In general, beginners are advised to
stick with compound exercises (i.e. bench press) over isolation exercises (i.e. pec deck) whenever
possible. Compound exercises work more muscles during the same exercise, which burn more
calories and allow more weight to be lifted. However, advanced lifters may wish to incorporate
isolation exercises as necessary. Changing exercises changes motor unit recruitment (6) and
may be necessary for more complete muscular and strength development. The exercise routines
are based around common exercises but individuals are encouraged to substitute exercises as
necessary.
Order of exercise
The typical order of exercise is from larger muscles groups (legs, back) to smaller muscles
(arms, abdominals) as this allows heavier loads to be used during training (7). Larger muscles
require more energy and are generally done earlier in the training session. However, individuals
wishing to work on a specific weak point may choose to train that part first in a routine when
energy levels are high. For example, a bodybuilder with poor hamstrings may train the
hamstrings prior to quadriceps at every other leg workout. Exercise routines typically progress
from larger to smaller muscle groups.