How to Do a Straight Sets Workout
Step-by-step Instructions
Here is what you need to do...
Step 1
Ah, the bread and butter of classic bodybuilding: straight sets. Before I hit you with the knowledge of how and why straight sets work, let me tell you what they are. Straight sets are a grouping of 3 sets for exactly the same repetitions on a single exercise. The only catch is that you are expected to raise the weight after each set. You probably do straight sets all the time and just weren't aware that that was their name, but now here we are. Knowledge is power. So, read on and get some knowledge as to how to go about doing straight sets the right way, and why they work so well that weightlifters everywhere have been doing them forever.
Step 2
Straight sets require you to up the weight throughout each passing set. Sounds easy enough, right? Well, in all actuality there's a wrong and right way to go about doing them. Say you're going for 3 sets of 8 reps. Most people will start with the weight they can barely get eight reps out of, then afterwards they'll up the weight a little bit and require assistance from a spotter to continue getting 8 reps. While this has some benefits, it doesn't quite do straight sets the justice they deserve. Instead of starting with such a high weight, you should begin with a weight that you might be able to get 10 or 12 reps out of. Not necessarily light, but a weight you can easily handle. After that, raise the weight to whatever you can barely get 8 reps out of. Finally, in the third set, raise the weight again just a tiny notch. This little bit of extra pressure will hopefully push you to still get 8 reps, but it'll make those reps extremely difficult to get. Doing straight sets this way (the right way) is full of benefits.
Step 3
The primary reason you're supposed to do straight sets in the way I listed above is for optimum strength gain. By just barely increasing the weight above your current most difficult resistance, you give your body the ability to challenge itself little by little. Over time, those little challenges add up to a lot of gains in strength and size. The second reason to follow the method above is because starting with a slightly lower weight gives your body the chance to warm up and power through the remaining two sets. Whether you've been hitting the gym for years, or you just started last week, straight sets give your body a great opportunity to grow over and over again.
Special Attention
Difficulties people often experience or parts that need special attention to do it right.
The only difficult part about doing straight sets is being able to pay very close attention to the amount of weight that you're using from beginning to end. If you stay in touch with your body, you'll know the perfect weight for each set. Furthermore, I personally use creatine (linked below) in order to keep my strength up set by set. By combining careful attention and necessary supplementation, I give myself every opportunity to grow.
Stuff You'll Need
| Brand | Product | Price |
|---|---|---|
| MuscleTech Platinum 100% Creatine, Ultra-Pure Micronized Creatine Powder, 80 Servings, 0.88 lbs (400g) | No Price |
Suggested Further Reading
| Author | Title | Price |
|---|---|---|
| Prediction One Repetition Strength Submaximal Quarterly | No Price |
This Student Author
This Student Author's Background
Funny or interesting story about this topic...
I've met a lot of older lifters who do straight set workouts all the time. Not surprising since the method is classic in the world of bodybuilding. However, it seems like they always go about doing them the wrong way. Now I'm not big on correcting people in the gym- it's rude and it proves that you're doing something other than focusing on your own workout. That being said, after weeks and months of watching these older guys deprive themselves of potential gains, I feel like something has to be done. I'll strike up conversation, then introduce the right way to go about straight sets. They say they'll try it and they usually do. Afterwards, I notice that they never stop following my method. Who says you can't teach an old dog new tricks?
When did you first do this & how did you get started?
I guess I started doing straight set workouts the very first day I stepped into the gym. Like I said, this is the absolute most common way of working out. It took me a few years to figure out how to do them right, but after I got the method down I never went back. Luckily you guys don't have to waste years figuring it out- you've got me. So follow the advice above, keep those muscles growing, and as always, happy lifting
J