THE TARGET SET

A common method employed in weight training is the use of the Target Set. The Target Set is just what it sounds like - it is the set of a given exercise performed for a desired number of repetitions with a desired weight. All other sets of the exercise are sub-maximal weights performed for sub-maximal repetitions. For example, if you are performing Arnold Presses for shoulders you may select as your Target Set - "10 repetitions with 40 lb dumbells". The preceeding sets would be warmup or acclimation sets; preparing the shoulder muscles for the Target Set. These preparation sets should be relatively easy - say 60% effort and proressive in weight.



Example: Target Set - Arnold Press - 10r x 40lbs


set 1 - 8r x 20lbs

rest 40sec

set 2 - 8r x 30 lbs

rest 40 sec

target - 10r x 40 lbs



Note: Since the target set is a maximum effort set, you may fall a rep short or possibly go an extra rep or two. Also, be sure that the preparation sets are not too strenuous - it will take time to guage these sets properly to ensure being on target.