How to set your strength training systems based on your specific fitness goal

Introduction to Resistance Training Systems

Resistance training is a cornerstone of fitness, offering various methods to enhance strength, endurance, and muscle mass. Different systems cater to specific goals, making it essential to understand their unique benefits and applications. This blog explores several popular resistance training systems, including warm-up sets, single set systems, superset systems and more!

Table of Contents

• Warm-up sets
• Single set system
• Multiple set system
• Pyramid system
• Superset system
• Complex training
• Drop set system
• Giant set system
• Rest-pause set system
• Circuit training
• Peripheral heart action
• Split-routine set system

Warm-Up Sets

A warm-up set is crucial for preparing your muscles and joints for the intense workout ahead. They involve performing exercises at a lower intensity to prepare the muscles for the heavier loads that will follow.

Purpose:

• To increase blood flow to the muscles, enhance flexibility and performance, and reduce the risk of injury.

Benefits:

• Helps to gradually elevate your heart rate, which prepares your cardiovascular system for more intense exercise
• improves muscle elasticity, making them less prone to strains and tears.
• Enhances your overall performance by ensuring that your muscles are ready for the main sets

Examples:

• Dynamic stretches

Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. This type of stretching is particularly effective for warming up your legs. Exercises such as leg swings, walking lunges, and high knees help to increase blood flow to your muscles and improve range of motion. Start with a low intensity and gradually increase the intensity as your muscles become more prepared for the workout.

• Bodyweight/light weight exercises

Bodyweight exercises are excellent for warm-ups because they engage multiple muscle groups, increase blood flow, and elevate your heart rate. They are also adaptable to any fitness level, from beginners to advanced athletes. Additionally, bodyweight exercises improve mobility and flexibility, which are essential for a well-rounded workout routine.

You can also do bodyweight exercise you are about to do. For example, if you are planning to do a barbell back squat, you can do a bodyweight squat as a warm-up so that your body, especially your joints, will be ready for more intense exercise.

If you are going to squat with a very heavy weight, you might want to start with bodyweight, then start with a light weight and gradually increase it with each set. For instance, if your target weight is 100 kg, you could start with 40 kg for the first set, 60 kg for the second, and 80 kg for the third. This progressive approach ensures that your muscles are well-prepared for the heavy lifting. You can do 8–10 reps with 2-3 warm sets.

Single Set System

The single-set system involves performing just one set of each exercise. To start using the single-set system, choose a selection of exercises that target all major muscle groups. Aim for a balanced mix of compound and isolation movements. Perform each exercise for one set, with the number of repetitions varying based on your fitness level and goals. Beginners might start with 12–15 reps, while more advanced lifters might aim for 6–8 reps with heavier weights.

Purpose:

• To build strength by maximizing the quality of each set rather than the quantity.

Benefits:

• its time efficiency
• Reduces the risk of overtraining, as it allows for adequate recovery time between sessions
• Encourages proper form and technique

Examples:

• Squat: 1 set of 15 rep
• Deadlift: 1 set of 12 rep
• Bench press: 1 set of 12 rep

If you are a beginner at a gym, a single-set system is a great one to start with since you can focus on your form and technique for each exercise. A single-set system is also great for individuals with limited time. By focusing on one set per exercise, you can achieve great results without spending hours in the gym. Remember to maintain proper form, choose appropriate weights, and give each set your maximum effort.

Multiple Set Systems

The multiple set system is a more advanced approach, involving multiple sets of each exercise. When it comes to strength training, the multiple set system is a widely used approach. This system involves performing more than one set of a specific exercise. Typically, the number of sets ranges from three to five, but this can vary based on the individual’s fitness level and goals.

Purpose:

• To maximize muscle growth and endurance. by allowing for greater muscle stimulation and growth.

Benefits:

• Enhances muscle hypertrophy, or muscle growth by subjecting to repeated stress, promoting better adaptation and strength gains.
• Allows for more volume and intensity, which can be crucial for advanced lifters looking to push past plateaus.

Examples:

• Squat: 3-5 set of 6-12 rep
• Deadlift: 3-5 set of 6-12 rep
• Bench press: 3-5 set of 6-12 rep

A multiple-set system is a great way to improve your muscle growth. Once you get used to working out and have proper form and technique, you may want to try a multiple-set system, especially if you want muscle hypertrophy. Monitoring your progress is essential for optimizing the multiple-set system since gradual progression is key to achieving the best results with the multiple-set system.

Pyramid Systems

The pyramid system builds on this by progressively increasing the weight and decreasing the repetitions with each set.

Purpose:

• This method challenges the muscles in different ways, promoting comprehensive development.

Benefits:

• a comprehensive workout for different muscle fibers.
• The varying weight and repetition scheme helps in targeting both slow-twitch and fast-twitch muscle fibers, leading to balanced muscle development
• pyramid systems can be mentally stimulating and can help prevent workout monotony, making it easier to stay committed to a training regime.

Examples:

There are two main types of pyramid systems: ascending and descending. In an ascending pyramid, the weight is increased while the number of repetitions decreases with each set. Conversely, in a descending pyramid, the weight is decreased while the repetitions increase. You can also combine ascending and descending, a double pyramid set.

Ascending pyramid sets:

1. Bench Press: 15 reps at 50% of your 1RM
2. Bench Press: 12 reps at 60% of your 1RM
3. Bench Press: 10 reps at 70% of your 1RM
4. Bench Press: 8 reps at 80% of your 1RM
5. Bench Press: 6 reps at 90% of your 1RM

Let me explain 1RM briefly. RM stands for repetition max meaning, the maximum amount of weight you can lift for one repetition of a given exercise. For example, if your 1RM for bench press is 100lbs, the example above will look like these below:

1. Bench Press: 15 reps at 50lbs
2. Bench Press: 12 reps at 60lbs
3. Bench Press: 10 reps at 70lbs
4. Bench Press: 8 reps at 80lbs
5. Bench Press: 6 reps at 90lbs

(I will definitely talk about 1RM in depth more in another blog post!)

Descending pyramid set:

1. Squats: 6 reps at 90% of your 1RM
2. Squats: 8 reps at 80% of your 1RM
3. Squats: 10 reps at 70% of your 1RM
4. Squats: 12 reps at 60% of your 1RM
5. Squats: 15 reps at 50% of your 1RM

The double pyramid set (both ascending and descending)

1. Deadlifts: 15 reps at 50% of your 1RM
2. Deadlifts: 12 reps at 60% of your 1RM
3. Deadlifts: 10 reps at 70% of your 1RM
4. Deadlifts: 12 reps at 60% of your 1RM
5. Deadlifts: 15 reps at 50% of your 1RM

I personally think the pyramid system is a fun and unique approach, and I definitely want you to try at least one. If you are overwhelmed with the calculation of your weight, no worries! You do not have to be precise at first. You can pick a heavy weight you think you may be able to do whatever rep you decide to do and just gradually increase or decrease from there! Eventually, you can be more precise for better results, but you do not have to be perfect all the time, right?

Superset system

The superset system involves performing two exercises back-to-back with no rest in between, targeting either the same muscle group or antagonistic muscles. This method saves time and increases workout intensity.

Purpose:

• To increase workout intensity and efficiency.
• To improve your cardiovascular health.

Benefits:

• Maximizes time efficiency and increasing workout intensity, which can lead to better muscle endurance and hypertrophy.

Examples:

There are different types of super-sets that you can integrate into your workout. Some examples are upper body superset, lower body super set and full body superset.

Upper body superset:

An upper body superset typically targets complementary muscle groups to ensure balanced development and efficient use of time. For instance, pairing a push exercise with a pull exercise can be highly effective.

• Bench press: 3-5 sets of 6-12 rep
• Bent over rows: 3-5 sets of 6-12 rep

In this example, you do a set of bench presses followed immediately by a set of bent-over rows. You repeat this for 3-5sets. This combination works your chest, shoulders, and triceps, followed by your back and biceps.

Lower body superset:

Similar to upper body supersets, lower body supersets focus on targeting different muscle groups in a single session.

• Squat: 3-5 sets of 6-12 rep
• Romanian deadlift (RDL): 3-5 sets of 6-12 rep

In this example, you do a set of squat followed immediately by a set of RDL. You repeat this for 3-5sets. This superset targets the quadriceps, hamstrings, and glutes, providing a comprehensive lower body workout. Performing these exercises back-to-back helps to build muscle strength and endurance efficiently.

Full body superset:

A full body superset is designed to engage multiple muscle groups across the entire body, offering a high-intensity workout.

• Burpees: 3-5 sets of 6-12 rep
• Kettlebell swings: 3-5 sets of 30sec-40sec

In this example, you do a set of burpees followed immediately by a set of Kettlebell swings. You repeat this for 3-5sets. Burpees are a compound movement that works several muscle groups, including the chest, arms, and legs, while kettlebell swings primarily target the lower back, glutes, and hamstrings. This combination ensures a rigorous and effective full-body workout.

Besides the examples above, you can also target opposing muscle group (agonist-antagonist superset) such as biceps and triceps.

Personally, Superset is my favorite system, so I do it most of the time when I work out. Furthermore, this system definitely helped to improve my cardiovascular health. (You may also want to read BEAUTY OF STRENGTH TRAINING: IMPROVING YOUR CARDIO)

Complex Training

Complex training combines resistance exercises with plyometric movements, typically using same muscle group. The idea is to first fatigue the muscle with a heavy lift and then follow it with an explosive movement to enhance muscle recruitment. Plyometric exercise, often referred to as ‘jump training,’ involves explosive movements designed to increase speed, agility, and power. These exercises typically include jumps, hops, and bounds, which condition the muscles, tendons, and nerves to perform at their highest capacity. Originating from athletic training, plyometrics has now become a popular fitness method for people of all fitness levels.

Purpose:

• To maximize strength, endurance, and overall fitness.

Benefits:

• Significantly improves athletic performance, power, and overall muscle coordination by targeting multiple muscle groups simultaneously.
• Improves athletic performance, increase metabolic rate, and help in breaking through fitness plateaus by making workouts more engaging and less monotonous.
• Improves cardiovascular health.

Examples:

Basically, you perform resistance training followed by plyometric exercises. Both exercises typically target same muscle groups.

• Squat: 3-4 sets of 3-5 rep (if performing with heavy loads), 3-4 sets of 6-12 rep. (if performing with medium loads)
• Jump squat: 3-4 sets of 6-12 rep. (Rest for 2-3 minutes between each set)

How to perform jump squat:

1. Stand with your feet shoulder-width apart.
2. Lower your body into a squat position, keeping your chest up and your back straight.
3. Push through your heels and jump as high as you can, extending your arms overhead.
4. Land softly back into the squat position and repeat.

• Bench press: 3-4 sets of 3-5 rep (if performing with heavy loads), 3-4 sets of 6-12 rep. (if performing with medium loads)
• Burpees: 3-4 sets of 6-12 rep. (Rest for 2-3 minutes between each set)

How to perform burpees:

1. Start in a standing position.
2. Drop into a squat and place your hands on the ground.
3. Kick your feet back into a plank position.
4. Perform a push-up, then jump your feet back to your hands.
5. Explosively jump into the air, reaching your arms overhead.
6. Land softly and immediately go into the next repetition.

Plyometric exercises can be intense, so it’s essential to prioritize safety. Always start with a proper warm-up and cool down after your session. Ensure you use proper form to prevent injuries, 

Drop Set System

The drop set system is a popular and effective technique used in weight training to push muscles to their limit. This method involves performing a set of an exercise until muscle failure, then reducing the weight and continuing for additional reps without the rest. 

Purpose:

• Promotes greater muscle fiber recruitment and growth by pushing muscles beyond their usual limits.
• To increase muscle endurance and hypertrophy.

Benefits:

• Can increase muscle hypertrophy due to the extended time under tension.
• Can help break through plateaus by shocking the muscles with a different stimulus.
• Can keep it engaging and challenging by adding variety to your workout,

Examples:

To perform a drop set, start by selecting an exercise and a weight that allows you to complete 8-12 reps. Perform the set until you can’t do another rep with good form. Immediately reduce the weight by 20-30% and continue performing the exercise until failure. Repeat this process for 2-3 drops, ensuring minimal rest between each drop.

• Dumbbell bicep curls: Start with a weight that allows you to perform 8-10 reps until failure. Once you reach muscle fatigue, immediately reduce the weight by 20-30% and continue until failure again. Repeat this process for three sets.
• Dumbbell chest press: Start with a weight that allows you to perform 6-8 reps until failure. Once you reach muscle fatigue, immediately reduce the weight by 20-30% and continue until failure again. Repeat this process for three sets.

Incorporating the drop set system into your workout routine can be a game-changer for muscle growth and endurance. 

Giant Set Systems

The giant set system is a workout strategy that involves performing four or more exercises consecutively with minimal rest between them. 

Purpose:

• To maximize intensity, increase muscle endurance, and promote hypertrophy. 
• To significantly increases cardiovascular demand.
• To enhance overall stamina and muscle conditioning.

Benefits:

• Its efficiency by combining multiple exercises into a single set, and completing a comprehensive workout in a shorter amount of time.
• Can enhance cardiovascular fitness and accelerate fat loss by elevating heart rate and improving metabolic conditioning.
• Aids in targeting different muscle fibers and reducing workout monotony.

Examples:

Basically, you choose four or more exercises and perform each exercise back-to-back with minimal rest, completing the entire sequence before taking a longer break.

Full body giant sets:

• Reverse lunges: 3-5 sets of 6-12 rep
• Straight arm pulldown: 3-5 sets of 6-12 rep
• Chest fly: 3-5 sets of 6-12 rep
• Glutes bridge: 3-5 sets of 6-12 rep
• Shoulder lateral raise: 3-5 sets of 6-12 rep
• Bicycle crunch: 3-5 sets of 30-60 seconds

Upper body giant sets:

• Lat pulldown: 3-5 sets of 6-12 rep
• Shoulder Press: 3-5 sets of 6-12 rep
• Bicep curls: 3-5 sets of 6-12 rep
• Dumbbell chest press: 3-5 sets of 6-12 rep

Lower body giant sets:

• Squat: 3-5 sets of 6-12 rep
• Hip thrust: 3-5 sets of 6-12 rep
• Romanian deadlift: 3-5 sets of 6-12 rep
• Cable kickback: 3-5 sets of 6-12 rep each side

Remember to start with exercises that match your fitness level and gradually increase the intensity as you progress. With consistency and dedication, the giant set system can become a powerful tool in your fitness journey.

Rest-Pause Set System

The rest-pause set involves short rest intervals within a single set, allowing for more repetitions and increased intensity. Rest-pause training is a It involves performing a set until failure, taking a short break, and then continuing the set.

Purpose:

• To maximizes muscle fatigue and growth.
• To promote hypertrophy by allowing for more repetitions, pushing muscles beyond their usual limits.

Benefits:

• its ability to break through plateaus by pushing muscles to their limits and beyond, it encourages further growth and adaptation.
• it can save time in the gym by combining high-intensity efforts with shorter rest periods, making workouts more efficient.
• It allows for increased muscle activation and growth due to the extended time under tension. 

Examples:

• Dumbbell shoulder press: Complete as many reps as possible until muscle failure with the weight you can lift for 6-8 reps. Then, take a brief rest of about 10-15 seconds before continuing the set. Repeat this cycle until you reach your desired number of total reps. For example, if your foal is 15 reps, you might do 7 reps, paused for 10 seconds, do another 5 reps, paused for 10 seconds, and finish the last 3 reps.

This method ensures that your muscles are continually challenged. Start with a moderate weight to avoid injury and ensure proper form. Gradually increase the weight as you become more comfortable with the technique. Keep your rest periods short but consistent, typically around 10-15 seconds. Listen to your body and avoid overtraining by allowing adequate recovery time between workouts.

Circuit Training

Circuit training is a dynamic and versatile workout system that typically combines both strength and cardio exercises. Typically, a circuit consists of 6-10 different exercises that are performed consecutively with minimal rest in between. These exercises can target various muscle groups.

Purpose:

• To improve cardiovascular fitness, increased muscular strength, and enhanced overall endurance.

Benefits:

• improves cardiovascular fitness, increased muscular strength, and enhanced overall endurance.
• Aids in weight loss by burning a significant number of calories in a short time
• The variety of exercises keeps the workout engaging and less monotonous
• Can be easily modified to suit all fitness levels, making it accessible for beginners to athletes.

Examples:

You can create your circuit training system with bodyweight exercises, cardiovascular exercises, or/and strength training with equipment.

• Push up: 30-60 seconds
• Jumping jacks: 30-60 seconds
• Dumbbell bicep curls: 30-60 seconds
• Plank: 30-60 seconds
• High knees: 30-60 seconds
• Kettlebell swing: 30-60 seconds

Keep your rest periods short, around 15-30 seconds, to maintain an elevated heart rate and maximize calorie burn. Aim to complete the entire circuit 2-3 times, depending on your fitness level and goals.

You have unlimited choices of exercises to create your circuit training plan, and that is one of the most fun parts of this training system! Enjoy!

Peripheral Heart Action

Peripheral heart action (PHA) alternates between upper and lower body exercises in a circuit format to maintain a high heart rate and promote cardiovascular health.

Purpose:

• Improve cardiovascular fitness while simultaneously working on muscle endurance and strength.

Benefits:

• Promotes balanced muscle development since it ensures that both upper and lower body muscles are worked out equally. 
• its ability to boost cardiovascular fitness while simultaneously building muscle.
• Its time efficiency, allowing for a comprehensive workout within a shorter period.

Examples:

Let’s start by selecting a series of exercises that target both upper and lower body muscles. 

• Dumbbell bent-over row: 3-5 sets of 6-12 rep
• Squat: 3-5 sets of 6-12 rep

• Shoulder press: 3-5 sets of 6-12 rep
• Split squat: 3-5 sets of 6-12 rep

Since you target different muscle groups in each exercise, you need minimal rest time and can avoid muscle fatigue in this system.

y incorporating a variety of upper and lower body exercises, the PHA system provides a comprehensive and effective workout. Whether you’re a beginner or an experienced athlete, this system can help you achieve your fitness goals by enhancing both cardiovascular health and muscle endurance.

Split-Routine Systems

The split-routine system divides workouts into different muscle groups on different days, allowing for focused and intense training sessions. This approach allows for targeted muscle development and adequate recovery time between sessions

Purpose:

• To get greater strength gain and muscle hypertrophy by targeting specific muscles more intensely.

Benefits:

• Allows more focused and intense workouts for each muscle group and lead to significant improvements in muscle size and strength.
• Reduces risk of overtraining because each muscle group gets ample recovery time.

Examples:

There are various ways to structure a split-routine. One popular method is the upper/lower body split, where the upper body is trained on one day and the lower body on another. Another common split is the push/pull/legs routine, which divides workouts into pushing movements (like bench presses), pulling movements (like rows), and leg exercises (like squats). Some advanced lifters might even use a body part split, dedicating a single day to specific muscle groups like chest, back, or arms.

Upper/lower body split:

Monday:

• Dumbbell chest press: 3-5 sets of 6-12 rep
• Bent-over row: 3-5 sets of 6-12 rep
• Arnold press: 3-5 sets of 6-12 rep
• Bicep Curls: 3-5 sets of 6-12 rep
• Tricep extension: 3-5 sets of 6-12 rep

Tuesday:

• Squats: 3-5 sets of 6-12 rep
• Kettlebell deadlifts: 3-5 sets of 6-12 rep
• Split squat: 3-5 sets of 6-12 rep each side
• Frontal lunge: 3-5 sets of 6-12 rep each side
• Hip abduction: 3-5 sets of 6-12 rep

Wednesday:

• Rest day

Thursday:

• Same as Monday workouts

Friday:

• Same as Tuesday workouts

Saturday:

• Rest day

Sunday:

• Same as Monday/Thursday workouts

Push/pull/legs routine,

Monday: (push day)

• Bench Press: 3-5 sets of 6-12 rep
• Shoulder: 3-5 sets of 6-12 rep
• Triceps Dips: 3-5 sets of 6-12 rep

Whether a split-routine system is right for you depends on your fitness goals, experience level, and available time. Beginners might benefit more from full-body workouts, while intermediate and advanced lifters can take advantage of the focused nature of split routines. 

Tuesday: (pull day):

• Lat pulldown: 3-5 sets of 6-12 rep
• Bent-over row: 3-5 sets of 6-12 rep
• Biceps curls: 3-5 sets of 6-12 rep

Wednesday (leg day):

• Squats: 3-5 sets of 6-12 rep
• Romanian deadlift: 3-5 sets of 6-12 rep
• Curtsy lunge: 3-5 sets of 6-12 rep

Thursday (push day):

• same as Monday workouts

Friday (pull day):

• Same as Tuesday workouts

Saturday (leg day):

• Same as Wednesday workouts

Sunday

• Rest day

A body part split routine:

Monday (leg day)

• Squats: 3-5 sets of 6-12 rep
• Romanian deadlift: 3-5 sets of 6-12 rep
• Curtsy lunge: 3-5 sets of 6-12 rep each side

Tuesday (back/biceps day):

• Lat pulldown: 3-5 sets of 6-12 rep
• Bent-over row: 3-5 sets of 6-12 rep
• Straight arm pulldown: 3-5 sets of 6-12 rep
• Biceps curl: 3-5 sets of 6-12 rep

Wednesday (chest/shoulders/triceps day):

• Dumbbell chest press: 3-5 sets of 6-12 rep
• Dumbbell pullover: 3-5 sets of 6-12 rep
• Chest fly: 3-5 sets of 6-12 rep
• Shoulder press: 3-5 sets of 6-12 rep
• Shoulder lateral raise: 3-5 sets of 6-12 rep
• Shoulder frontal raise: 3-5 sets of 6-12 rep
• Triceps extension: 3-5 sets of 6-12 rep

Thursday (leg day):

• Same as Monday workouts

Friday (back/biceps day):

• Same as Tuesday workouts

Saturday (chest/shoulders/triceps day):

• Same as Wednesday workouts

Sunday:

• Rest day

Conclusion

Understanding the various resistance training systems can help you choose the most effective methods for your fitness goals. Whether you’re looking to build strength, increase endurance, or improve overall fitness, there’s a system tailored to your needs. I personally love the superset system, which I use most of the time when I workout. After a while, though, I just wanted to try something different, so I tried the split-routine system. It definitely broke my plateau, and I felt different in my muscle conditions in a good way! Consistency is key in strength training, but there is no 100% absolute right or wrong in strength training at the same time. That is challenging, but I strongly believe it is the beauty of strength training. You can try different training systems to boost your metabolism, break your plateau, make it more challenging, and more! I hope this list of different training systems helps you make your workout routine more fun!