Workout Sets: Deciphering Notation, Components, and Programming Constructs

How to read a workout set?

Understanding how to interpret a workout set is fundamental to executing a training program effectively, ensuring proper progression, and maximizing your fitness outcomes by deciphering the precise instructions for each exercise.

The Language of Training: Why It Matters

In the world of strength and conditioning, a "workout set" is a specific block of work performed for a given exercise. It's the core unit of a training program, and its notation conveys critical information about the intended stimulus and desired physiological adaptation. Learning to read these notations is akin to understanding a blueprint; it tells you exactly what to do, how to do it, and why. Misinterpreting these instructions can lead to suboptimal results, increased injury risk, or a failure to achieve your specific training goals.

Deconstructing the Core Components of a Set

Workout set notation typically combines several key variables, each contributing to the overall training stimulus. While variations exist, most programs will include the following elements:

Sets (S)

• Definition: A set refers to a group of consecutive repetitions of an exercise performed without rest.
• Notation: Often indicated by the first number in a "Sets x Reps" format (e.g., 3x10).
• Purpose: The number of sets directly influences the total volume of work performed for an exercise. Higher set counts typically contribute more to muscle hypertrophy and strength gains, provided the intensity and recovery are appropriate.

Repetitions (R)

• Definition: A repetition (or "rep") is a single, complete execution of an exercise movement.
• Notation: Usually the second number in a "Sets x Reps" format (e.g., 3x10).
• Purpose: The number of repetitions per set is crucial for targeting specific adaptations:
  • Low Reps (1-5): Primarily for maximal strength and power development.
  • Moderate Reps (6-12): Optimal for muscle hypertrophy (growth).
  • High Reps (12+): Focus on muscular endurance.

Weight/Load (W/L)

• Definition: The amount of resistance used for an exercise. This can be expressed in absolute terms (e.g., kilograms, pounds) or relative terms (e.g., percentage of one-repetition maximum, %1RM).
• Notation: Often follows the sets and reps, like "Squat: 3x5 @ 100kg" or "Bench Press: 3x8 @ 75% 1RM."
• Purpose: The load is paramount for stimulating adaptation. It must be challenging enough to induce fatigue within the prescribed rep range.
  • Absolute Weight: A fixed number.
  • %1RM: Requires knowing your maximum lift for that exercise.
  • RPE (Rate of Perceived Exertion): A subjective scale (1-10) indicating how hard the set felt. "RPE 8" means you could have done 2 more reps.
  • RIR (Reps In Reserve): The number of repetitions you believe you could have completed before reaching failure. "RIR 2" is equivalent to RPE 8. This allows for autoregulation based on daily readiness.

Rest Interval (RI)

• Definition: The period of time taken to recover between sets or between exercises.
• Notation: Typically specified in seconds or minutes (e.g., "90s rest," "2 min recovery").
• Purpose: Rest intervals significantly impact the energy systems used and the training effect:
  • Short Rest (30-90 seconds): Emphasizes metabolic stress, beneficial for hypertrophy and muscular endurance.
  • Moderate Rest (90-180 seconds): Allows for partial recovery, suitable for hypertrophy and strength.
  • Long Rest (3-5+ minutes): Optimizes recovery of ATP-PCr stores, crucial for maximal strength and power, allowing for higher intensity in subsequent sets.

Tempo (T)

• Definition: The speed at which each phase of a repetition is performed. It's usually represented by a four-digit number.
• Notation: (e.g., "Tempo 3-1-X-1" or "Tempo 2-0-1-0").
  • First Digit (Eccentric): Time in seconds for the lowering or negative phase (e.g., lowering a squat).
  • Second Digit (Isometric at bottom): Time in seconds for the pause at the stretched position (e.g., bottom of a squat).
  • Third Digit (Concentric): Time in seconds for the lifting or positive phase. An "X" often means explosive.
  • Fourth Digit (Isometric at top): Time in seconds for the pause at the contracted position (e.g., top of a bicep curl).
• Purpose: Manipulating tempo influences time under tension, muscle activation, and specific adaptations (e.g., emphasizing the eccentric phase for hypertrophy or strength, or an explosive concentric for power).

Common Notations and Programming Constructs

Beyond the individual components, programs often use shorthand or combine exercises in specific ways:

• Standard Set Notation:

  • Exercise: Sets x Reps @ Load, Rest, Tempo
  • Example: Barbell Bench Press: 3x8 @ 70kg, 120s rest, tempo 2-0-1-0
    • Perform 3 sets of 8 repetitions of Barbell Bench Press, using 70 kilograms. Rest for 120 seconds (2 minutes) between each set. Each repetition should take 2 seconds to lower the weight, immediately followed by a 1-second concentric (pushing) phase, with no pause at the top or bottom.

• Supersets (SS or A1/A2):

  • Performing two exercises back-to-back with minimal or no rest between them, followed by a rest period.
  • Example:
    • A1. Dumbbell Bench Press: 3x10 @ RPE 7
    • A2. Bent-Over Dumbbell Row: 3x10 @ RPE 7
    • Rest 90s after A2 before repeating A1.
  • Perform one set of Dumbbell Bench Press, then immediately perform one set of Bent-Over Dumbbell Row. Rest for 90 seconds, then repeat this pairing for a total of 3 cycles. Both exercises should be performed at an intensity where you could have done 3 more reps.

• Trisets (A1/A2/A3) and Giant Sets:

  • Similar to supersets but involving three or more exercises performed consecutively.
  • Example: A1. Squat, A2. Lunge, A3. Leg Press - Perform one set of each, then rest.

• Drop Sets:

  • Performing a set to failure or near-failure, then immediately reducing the weight and continuing for more reps.
  • Example: Bicep Curl: 1x (8 reps @ 20kg, then drop to 15kg for 6 reps, then drop to 10kg for 8 reps) - No rest between drops.

• Pyramid Sets:

  • Varying the load and reps across sets within the same exercise.
  • Ascending Pyramid: Increase weight and decrease reps (e.g., 10 reps @ 60kg, 8 reps @ 70kg, 6 reps @ 80kg).
  • Descending Pyramid: Decrease weight and increase reps.

Putting It All Together: Example Interpretations

Let's apply these principles to a comprehensive example:

Workout Line: Back Squat (A): 4x6 @ 80% 1RM, 180s rest, Tempo 3-1-X-0

Interpretation:

• Exercise: Back Squat. The "(A)" might denote it as a primary or "A" block exercise.
• Sets: Perform 4 total sets.
• Reps: Each set will consist of 6 repetitions.
• Load: Use a weight equivalent to 80% of your one-repetition maximum for the Back Squat.
• Rest: Take 180 seconds (3 minutes) of rest between each set.
• Tempo:
  • 3: Lower the weight (eccentric phase) over 3 seconds.
  • 1: Pause for 1 second at the bottom of the squat.
  • X: Explode upwards (concentric phase) as fast as possible.
  • 0: No pause at the top of the squat before the next repetition.

Beyond the Numbers: Context and Progression

While understanding the notation is crucial, remember that a workout set is part of a larger program. The true art of training lies in applying these instructions consistently, listening to your body, and understanding the principles of progressive overload (gradually increasing the stimulus over time) and periodization (systematically varying training variables).

By mastering the language of workout sets, you empower yourself to execute programs with precision, communicate effectively with coaches, and take a more informed and active role in your fitness journey. This foundational knowledge is key to unlocking consistent progress and achieving your physical potential.