Advanced Training Systems

Question 1

What are the two different superset you can use?

Answer 1

Agonist on agonist (same muscle)
Agonist -antagonist (opposing muscles)

Question 2

What is a superset?

Answer 2

Two exercises with a minimal time between each exercise, either with the same muscle group or opposing muscle groups

Question 3

What is an example of an agonist – antagonist super set

Answer 3

Leg extension and leg curls

Question 4

What is a tri set

Answer 4

Three-set superset working the same muscle

Question 5

Is the tri set superset ideal for endurance,, hypotrophy or strength training

Answer 5

All

Question 6

What is a giant set?

Answer 6

Four Exercises for the same muscle group with minimal transition time, and only resting once the fourth exercise has been completed.

Question 7

What are the three different types of pyramid sets?

Answer 7

Ascending
Descending
Full

Question 8

What is an ascending pyramid?

Answer 8

Weights increase after each set and the reps come down

Question 9

What is a descending pyramid?

Answer 9

Weights get lower each set and the reps get higher

Question 10

What is a full pyramids set

Answer 10

The weights go up and the reps go down to start and then it switches and the weights go down and the reps go up 

Question 11

What is a drop set?

Answer 11

After the last rep of an exercise is performed, drop the Weight by 10 15%, and aim to do 3 to 5 more reps before hitting failure

Question 12

What is a double drops set

Answer 12

The first drop set that is performed with the weights being lowered by 10 to 15%, and then the weights are further lowered for the double drop set 20 to 30% from the first drop set