In the Happy New You Challenge, we’re introducing brand new set techniques that you may need a little help getting started with. Let’s break down how to do them going from simplest to most complex.
Note: looking for just a video explainer of this? Head to our post of Coach Shae breaking these down for you by clicking here.
Tri Set
This is just a set that groups 3 exercises together to hit the same muscle group in different ways with no rest in between. These are super effective at maximizing fat loss without compromising lean muscle.
Here’s what that may look like in the app:
And here’s how you would perform that during your session:
- Do 12 reps of cross cable lateral raises
- Do 12 reps of dumbbell poliquin lateral raises
- Do 12 reps of medial delt lateral raises
- Rest for the full allotted time (30 seconds)
- Repeat the entire series above 2 more times to complete a total of 3 sets (tri set)
Cluster Set
This is a set that is broken down into several mini-sets with short intra-set rest periods between. These are fast-paced and allow you to focus on the quality of your form, improving your strength over time.
Here’s what that may look like in the app:
And here’s how you would perform that during your session:
- Do 7 reps of narrow stance leg press
- Rest 10 seconds
- Do 7 reps of narrow stance leg press
- Rest 10 seconds
- Do 7 reps of narrow stance leg press
- Rest for the full allotted time (45 seconds)
- Repeat the entire series above 1 more time to complete a total of 2 cluster sets
Drop Set
This is an advanced technique where you repeatedly train a muscle until failure. These help you build more muscle and increase your endurance.
Here’s what that may look like in the app:
And here’s how you would perform that during your session:
- Do 12 reps of rope curls
- Rest for the full allotted time (30 seconds)
- Do 12 reps of rope curls
- Rest for the full allotted time (30 seconds)
- Do 12 reps of rope curls
- Rest for the full allotted time (30 seconds)
- Do 1 set, at the same weight you’re already using, of as many reps as you possibly can without losing form or until you burn out
- Immediately drop weight down and do as many reps as possible without losing form or until you burn out. This was drop 1.
- Immediately drop weight down and do as many reps as possible without losing form or until you burn out. This was drop 2.
- Rest for the full allotted time (30 seconds)
Still have questions?
Coach Shae filmed an example of each set type over on our Instagram. Check it out here.