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Spartan Weight Training

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The best weight training methods to get ripped.

To add more variety and challenge to your workout, try these different resistance training methods and choose the one that may be just right for you.

  • Straight Setting
  • Pyramiding
  • Simple Super Setting
  • Compound Super Setting
  • Tri Setting
  • Split Routines

Straight Setting Exercises are performed at a specified number of sets, repetitions and load (the amount of weight) in succession, with rest periods between sets for each exercise.
Example: Biceps curls, performed at 3 sets of 10 to 12 repetitions, with 5 to 10 LB weights.

Pyramiding Exercises are performed using progressively increasing loads and progressively decreasing the amount of repetitions until a predetermined amount of sets and repetitions are achieved. The format is then reversed as progressively increasing numbers of repetitions are performed against progressively decreasing loads.
Example: Squats, performed at 3 sets using the following weight loads:
Set 1: 30 lbs., 6 to 8 repetitions
Set 2: 25 lbs., 10 to 12 repetitions
Set 3: 20 lbs., 12 to 15 repetitions
This format would then be repeated in reverse order starting with the repetitions and loads of Sets 3,2,1 successively.

Simple Super Setting Exercises are performed to work opposing muscle groups. This format is often used to modify straight setting.
Example: Squats (Works the front of the thighs) and Dead Lifts (Works the back of the thighs)

Compound Super Setting Exercises are performed similarly to super set exercises, except the pairs of exercises consist of related exercises.
Example: Chest Flys with dumbbells and Chest press or Side Lateral Raises and Overhead Press

Tri Setting is an extension of compound super setting into trios of exercises.
Example: Bent Rows, Reverse Fly, Overhead Extensions.

Split Routines. This workout method allows for short, high intensity workouts by breaking up training into two or more sessions performed on different days at different times.
Monday, Wednesday, Friday Upper body resistance training.
Tuesday, Thursday, Saturday Lower body resistance training.

Safety Note: To avoid risk of injury, be sure to adequately warm up and cool down before and after exercise. Drink plenty of water, before, during and after exercise to avoid dehydration.

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This publication is presented for information purposes, to increase the public knowledge of health and fitness.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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