by 2020izz..azz November 5, 2020
Get the love set mug.A four-set training method (at least 1 max-effort set followed by 3 fatigue sets, but you can add more fatigue sets) designed to push muscles beyond failure, improving strength, muscle growth, and endurance.
Heavy Set (First Set) 1 set
Weight: Your PR weight for 12 reps at a normal pace.
Speed: Normal pace, controlled, strict form.
Reps: 12 reps (push to failure; 20 reps represents failure, but you’ll typically never reach that number).
How to Do It: Perform 12 strict reps with your heaviest weight. If you can do more than 15 reps, increase the weight next time. If you can’t complete at least 12 reps, reduce the weight and redo the set until you reach 12. Push to failure; if you do 15+ reps, increase the weight next time.
Fatigue Set (Further Sets) 2+ sets
Weight: Your PR weight for really slow 12 reps.
Speed: Extremely slow at first. Feel the muscle tension with each rep. Accelerate explosively to finish the set when you can’t maintain the slow pace.
Reps: Aim for 20 reps (to failure).
How to Do It: Start 20 reps slowly, creating muscle tension. Around rep 12-15, you’ll hit failure. Once you can’t do slow reps, accelerate explosively to finish the set, completing 20 reps or more if you push past failure. If you did at least 15 slow reps, increase the weight next time.
Heavy Set (First Set) 1 set
Weight: Your PR weight for 12 reps at a normal pace.
Speed: Normal pace, controlled, strict form.
Reps: 12 reps (push to failure; 20 reps represents failure, but you’ll typically never reach that number).
How to Do It: Perform 12 strict reps with your heaviest weight. If you can do more than 15 reps, increase the weight next time. If you can’t complete at least 12 reps, reduce the weight and redo the set until you reach 12. Push to failure; if you do 15+ reps, increase the weight next time.
Fatigue Set (Further Sets) 2+ sets
Weight: Your PR weight for really slow 12 reps.
Speed: Extremely slow at first. Feel the muscle tension with each rep. Accelerate explosively to finish the set when you can’t maintain the slow pace.
Reps: Aim for 20 reps (to failure).
How to Do It: Start 20 reps slowly, creating muscle tension. Around rep 12-15, you’ll hit failure. Once you can’t do slow reps, accelerate explosively to finish the set, completing 20 reps or more if you push past failure. If you did at least 15 slow reps, increase the weight next time.
To maximize muscle growth and endurance, I incorporated the Ribeiro set into my workout, starting with a heavy set followed by a few slow and explosive fatigue sets
by WhatDoYouMeanYouAteAFullCow February 20, 2025
Get the Ribeiro Set mug.Set the table are the actions that precede sex that get you in the mood before having sex. Foreplay is the most important part of setting table.
Me: So has your sex life been? I hope he isn't one those guys that won't go down on you, but they expect it for themselves.
Her: No he always sets the table! And a nice table at that!
Her: No he always sets the table! And a nice table at that!
by Siouxsie Supertramp October 11, 2020
Get the sets the table mug.Same meaning as "heavy-set people", but instead of saying "heavy-set people", you say "bigger-set people". Similar to "plus-size people". Nice way of saying "fat people".
Juan: "Hey Rico, what's the difference between the term 'bigger-set people' and the term 'heavy-set people'"?
Rico: "Nothing Rico. They are synonymous. Much nicer than saying 'fat people'"!
Rico: "Nothing Rico. They are synonymous. Much nicer than saying 'fat people'"!
by Goode spela January 1, 2012
Get the bigger-set people mug.The condition of your ORAL CAVITY and TEETH after waking up from sleeping where (ROT) is PERFECT short for ROTATE.
The condition of YOUR ASSHOLE when you wake up from sleeping and STIR is the movement of that DELICIOUS SUPER INTELLIGENT FECESS most of the time you have to POOP or TAKE A SHIT using TOILET PAPER to ROTATE perfectly if you use properly.
The condition of your ANATOMICAL STRUCTURE when you wake up as it has a characteristic STINK and is still not thoroughly woke up and your wonderful , weird, and horrible DRAMA GHOSTS from sleeping your dreams and nightmares have evaporated for the most part and you are left with PERSPIRATION to show for it all and after thoughts.
What everybody at GOOGLE looks forward to ,(NUMBER 10) , who is not working permanently on the GOOGLE OUTSIDE "BOOT" CAMP.
The condition of YOUR ASSHOLE when you wake up from sleeping and STIR is the movement of that DELICIOUS SUPER INTELLIGENT FECESS most of the time you have to POOP or TAKE A SHIT using TOILET PAPER to ROTATE perfectly if you use properly.
The condition of your ANATOMICAL STRUCTURE when you wake up as it has a characteristic STINK and is still not thoroughly woke up and your wonderful , weird, and horrible DRAMA GHOSTS from sleeping your dreams and nightmares have evaporated for the most part and you are left with PERSPIRATION to show for it all and after thoughts.
What everybody at GOOGLE looks forward to ,(NUMBER 10) , who is not working permanently on the GOOGLE OUTSIDE "BOOT" CAMP.
It starts with NATURAL BAD BREATH along with tons of microorganisms which you don't care what they are called as you are in a hurry on automatic CLEAR THIS OUT as it is in your entire MOUTH and if you don't it will ROT and stink more , so this is HOW WE DO IT READY SET STIR ROT and you feel like a NEW PERSON as those mouth TERRORISTS are gone.
For some reason your ASSHOLE wants nothing to do with SHIT, POOP, EXCREMENT, FECES, POOPY, TURD, TURDS, WASTE, WASTE MATTER, POOPIES, POO POO, POO , CRAP, DEFECANT, TOILET FOOD, DUTY, HUMAN DOO DOO, DEUCE, DEUCES, NUMBER TW0 , NUMBER 2 ETC. as you most likely use TP or TOILET PAPER which you use to READY STIR ROT and RID the smelly leader of the ASSHOLE SHIIT.
You know what YOU STINK because when you were sleeping READY STIR ROT took place and you ROTATED many times in BED possibly SEXUALLY so to rid of that DREAM DRAMA , NIGHTMARE DRAMA and OUNCE OF PLEASURE . A HE AND HER is missing (WHISPER W) so you TAKE A SHOWER for awhile becoming a NON PRUDE you CUNT, COCK, BALLS , CLIT AND ASSHOLE.
For normal people who don't know JACK SHIT , ABOUT WHO IS THE SUMMONS? or WHOM IS THE SUMMONS? you sit on that DEFECATION POTTY and let the BIDET after YOUR ASSHOLE has nothing to do with SHIT the BIDET go into full READY STIR ROT.
For some reason your ASSHOLE wants nothing to do with SHIT, POOP, EXCREMENT, FECES, POOPY, TURD, TURDS, WASTE, WASTE MATTER, POOPIES, POO POO, POO , CRAP, DEFECANT, TOILET FOOD, DUTY, HUMAN DOO DOO, DEUCE, DEUCES, NUMBER TW0 , NUMBER 2 ETC. as you most likely use TP or TOILET PAPER which you use to READY STIR ROT and RID the smelly leader of the ASSHOLE SHIIT.
You know what YOU STINK because when you were sleeping READY STIR ROT took place and you ROTATED many times in BED possibly SEXUALLY so to rid of that DREAM DRAMA , NIGHTMARE DRAMA and OUNCE OF PLEASURE . A HE AND HER is missing (WHISPER W) so you TAKE A SHOWER for awhile becoming a NON PRUDE you CUNT, COCK, BALLS , CLIT AND ASSHOLE.
For normal people who don't know JACK SHIT , ABOUT WHO IS THE SUMMONS? or WHOM IS THE SUMMONS? you sit on that DEFECATION POTTY and let the BIDET after YOUR ASSHOLE has nothing to do with SHIT the BIDET go into full READY STIR ROT.
by TESLA FACE ALPHABET August 25, 2021
Get the SET STIR ROT mug.