Intensity Set Sequences

Matrix Sets

A Matrix Set is a sequence of repetitions that divides a repetition and a set into smaller precise components. Example: 5 x full reps, 5 x bottom half, 5 x top half, 5 x full reps.

They are implemented to increase the intensity of an exercise. This is achieved because:

	The momentum is lessened using muscular strength rather than elasticity to move the weight
	The movement becomes more precise targeting the working muscle with increased specificity
	The strength at the ‘sticking point’ of the repetition increases by working repetitively to the halfway point. (The sticking point is the position at approximately halfway through the repetition where it is most difficult to move the resistance. Momentum normally takes care of it)
	The continuous tension from the constant movement fatigues the muscle quickly It can be applied to most exercises and is especially practical with large movements on machines.

Pre-Exhaustion Superset

A Pre-Exhaustion Superset is where an isolation exercise (single-joint) is performed to specifically fatigue a muscle followed immediately by a compound exercise (multi-joint), which uses additional fresh muscles, to further fatigue the target muscle.

Example:

	Chest - Fit-ball DB Flye superset with Bench Press
	Back - Decline Fit-ball DB Pullover superset with Neutral Grip Pulldown
	Quadriceps - DB Leg Extension superset with BB Squat

They are implemented to increase the intensity of an exercise and are extremely effective because a bigger, stronger muscle group can be trained to the point of failure then pushed even further by smaller muscle groups that would normally be out-lifted.

Agonist/Antagonist Superset

An Agonist/Superset is where an exercise is performed for a muscle followed immediately by an exercise for the opposing muscle group.

Example:

	Chest/Back - Bench Press superset with 70° BB Row
	Quadricep/Hamstring - Leg Extension superset with Seated Leg Curl
	Bicep/Tricep - Standing Cable Curl superset with Tricep Pushdown

They are implemented to increase the volume of exercise usually achieved during a workout. The exercises can be performed consecutively because one muscle recovers while the other is working. This makes the workout more intense and more effective.

Drop Sets

A Drop Set is where, after warming up properly, a set is performed on the heaviest weight of an exercise to failure. This is followed immediately by another set with a lighter weight to failure and this can be followed by further sets with lighter resistances. Three drops is adequate.

Example:

They can be applied effectively to increase the intensity of the workout by pushing beyond failure without the assistance of a spotter. Instead of hitting failure once during a set it can occur multiple times improving muscle size, strength and endurance.