Which style of sets is better??

literatelier

So I've had two different trainers with two different styles. Understandable, I'm just wondering if one is better than the other or if they both have their own benefits.

The first trainer would pick three or four exercises and have me cycle through them on sets. For instance: shoulder press, plank, deadlift, rinse and repeat. No breaks between sets but a minute break between cycles.

The trainer I'm with now has me doing four sets of each exercise with a twenty second break between each set and a minute between exercises. The burn for this is overall much greater especially for isolation exercises.

I noticed strength gains with each, but the first was a year ago and I can't remember if it was similar to how I'm progressing now. Does anyone have any knowledge/opinions about which is better, or if each style is used for different purposes?

literatelier

Bump... lol unless there's no difference whatsoever and it doesn't matter at all??

2gurl45

I think cycles are better. You have overall greater calorie loss since you repeat it a few times. That's what my trainer made me do, 3-4 sets of the all the exercises again. Though it was TOUGH.. I'm not sure if it really does make a huge difference, I think it's what you prefer

DrMAvDPhD

I'm sure they each have their benefits that cuased the trainers to choose them.

I like to do full body exercises like deadlifts and squats FIRST and with no other exercises between them. So, for example, set of 5/8, 30-90sec break, 2nd set, etc because I don't want to reach muscle exhaustion too soon. Since I'm following NROL4W, I then usually alternate between sets of another smaller muscle group exercise (pull ups and lunges, for example) with shorter rests in between sets.

I am usually panting and not recovering after a set and wouldn't be able to do another within 0-20 sec of completing the first set without dropping weight, which is counterproductive to my goals.

ironanimal

What are your goals in the gym?

foreverjade

My personal preference is to cycle different exercises, I find it's easier to keep form and lift the same number of reps if you cycle different muscles in between. The calorie burn really comes from doing supersets - so the concern really shouldn't be what exercises you are doing, but the length of break you are taking in between.

erickirb

What are your goals in the gym?

^ This

If your goal is getting stronger, than neither are the best option, though you will get stronger doing them, just not the most efficient way to get there.

literatelier

What are your goals in the gym?

Right now strength building (and weight loss, obviously). So I'm trying to increase weight every couple of sessions. I was so weak when I started that I'm still not lifting anything super heavy but I suppose the point is that it's heavy relative to me. At some point I will switch over to trying to train for muscle endurance, but I haven't been doing this very long and am not sure when it would be beneficial.

literatelier

My personal preference is to cycle different exercises, I find it's easier to keep form and lift the same number of reps if you cycle different muscles in between. The calorie burn really comes from doing supersets - so the concern really shouldn't be what exercises you are doing, but the length of break you are taking in between.

Okay interesting, I hadn't heard the term superset before.

ironanimal

What are your goals in the gym?

^ This

If your goal is getting stronger, than neither are the best option, though you will get stronger doing them, just not the most efficient way to get there.

Yup. Training primarily for Strength means low reps, high weight and long (I take 2 mins between) breaks between sets. Sounds to me like you've been landed with two trainers who still believe women will end up with 'manly' muscles if they work too heavy.

A typical workout for me would be (and this was today's):
Deadlift (Compound Movement) 5 x 1
Pullups (Compound movement) 3 x 5
Rack Pulls (accessory to address weak area) 3 x 5
Seated Rows (accessory) 3 x 8
Face Pulls (accessory) 3 x 8

Anything over 25 reps per exercise is too much volume to be truly effective as a Strength exercise.

taso42

What are your goals in the gym?

^ This

If your goal is getting stronger, than neither are the best option, though you will get stronger doing them, just not the most efficient way to get there.

Agreed.

Both styles described sound more like circuit training / metabolic conditioning. Nothing wrong with that. But if you truly want strength training, you would typically do heavy compound lifts, lift heavy with small reps,. and take breaks in between (even up to 5 minutes) to recover.

darrensurrey

What he said.

You're going to get stronger but a lot more slowly than you would otherwise. You will burn a lot of fat, though. HIIT with weights is great for this.

Capt_Apollo

what do you like better??

literatelier

What he said.

You're going to get stronger but a lot more slowly than you would otherwise. You will burn a lot of fat, though. HIIT with weights is great for this.

Okay, that's good to know. I typically do 30 minutes of HIIT after each session, so it sounds like it's still beneficial to me.

literatelier

Yup. Training primarily for Strength means low reps, high weight and long (I take 2 mins between) breaks between sets. Sounds to me like you've been landed with two trainers who still believe women will end up with 'manly' muscles if they work too heavy.

A typical workout for me would be (and this was today's):
Deadlift (Compound Movement) 5 x 1
Pullups (Compound movement) 3 x 5
Rack Pulls (accessory to address weak area) 3 x 5
Seated Rows (accessory) 3 x 8
Face Pulls (accessory) 3 x 8

Anything over 25 reps per exercise is too much volume to be truly effective as a Strength exercise.

Thank you! I'll follow up with my trainer and see if we can switch it up. I usually get about 10-15 reps per set, depending on the exercise. It's kind of hard cause you go in to these things not knowing enough to really be able to knowledgably discuss your goals, so you're relying on the trainer to teach you what you need to know. This is very helpful.

ironanimal

Yup. Training primarily for Strength means low reps, high weight and long (I take 2 mins between) breaks between sets. Sounds to me like you've been landed with two trainers who still believe women will end up with 'manly' muscles if they work too heavy.

A typical workout for me would be (and this was today's):
Deadlift (Compound Movement) 5 x 1
Pullups (Compound movement) 3 x 5
Rack Pulls (accessory to address weak area) 3 x 5
Seated Rows (accessory) 3 x 8
Face Pulls (accessory) 3 x 8

Anything over 25 reps per exercise is too much volume to be truly effective as a Strength exercise.

Thank you! I'll follow up with my trainer and see if we can switch it up. I usually get about 10-15 reps per set, depending on the exercise. It's kind of hard cause you go in to these things not knowing enough to really be able to knowledgably discuss your goals, so you're relying on the trainer to teach you what you need to know. This is very helpful.

You're very welcome; the three guys above and myself are always willing to help, I'm sure. Most PTs only have the basic qualification to allow them to train people, and Strength and other specialisations require further study, so keep that in mind - your trainers probably aren't BAD; just passing on to you what they know. Most are willing to explore a slightly different tangent if that's the client wishes anyway.

FitCurves444

I like the Jillian Michael's style.... she works in circuits with little weight and a lot of reps.... and NO breaks. Personally, circuit training works best for me because I am after a lean muscle.... not bulky. Also, I like that I get my cardio done in the circuit, which saves me time.

taso42

I like the Jillian Michael's style.... she works in circuits with little weight and a lot of reps.... and NO breaks. Personally, circuit training works best for me because I am after a lean muscle.... not bulky. Also, I like that I get my cardio done in the circuit, which saves me time.

OP just in case you buy into into this sort of rubbish, I'd like to point out that you're not going to get bulky unless you work your *kitten* off with the sole purpose of getting bulky. This will require years of dedication, eating at a surplus, and maybe even some testosterone injections.

ironanimal

*Begins typing*

Nevermind, taso set the record straight before I had a chance.

literatelier

Haha, thanks guys, that particular myth is not one I have trouble with.

yoovie

which one do you like more?

that is your answer.