Resistance training systems: Multiple set system or ‘setting’

The multiple-set system, or ‘setting’ probably forms the basis of the majority of resistance-based workouts performed in gyms today. This system consists of an appropriate warm up followed by multiple sets of the same repetitions performed with a given weight. For example, 3 sets of 10 repetitions (3 x 10), or 5 sets of 5 repetitions (5 x 5).

The intensity and volume of multiple set workouts can easily be manipulated by varying the load (% of 1RM) and the number of sets performed per exercise. In this way, the multiple set system can be seen as highly versatile, as it can be used to work towards any of the fundamental resistance based training objectives (i.e. endurance, hypertrophy, strength).

Active IQ, Level 3 certificate in personal training, programming personal training with clients (2014)

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