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 Setmug. by tallblacknaijababe October 7, 2023
Get the rock your setmug. by OldManLee January 20, 2022
Get the Setmug. put, lay, or stand (something) in a specified place or position.
be situated or fixed in a specified place or position.
represent (a story, play, film, or scene) as happening at a specified time or in a specified place.
mount a precious stone in (something, typically a piece of jewellery)
mount (a stone) in something.
PRINTING
arrange (type) as required.
PRINTING
arrange the type for (a piece of text)
prepare (a table) for a meal by placing cutlery, crockery, etc. on it in their proper places.
BELL-RINGING
move (a bell) so that it rests in an inverted position ready for ringing.
cause (a hen) to sit on eggs.
put (a seed or plant) in the ground to grow.
SAILING
put (a sail) up in position to catch the wind.
put or bring into a specified place
cause (someone or something) to start doing things.
instruct (someone) to do something.
give someone (a task ) to do.
establish as (an example) for others to follow, copy, or try to achieve.
establish (a record).
decide on and announce.
fix (a price, value, or limit) on something.
adjust (a clock or watch) typically to show the right time.
adjust (an alarm clock) to sound at the required time.
adjust (a device) so that it performs a particular operation.
ELECTRONICS
cause (a binary device) to enter the state representing the numeral 1.
harden into a solid or semi-solid state.
arrange (the hair) while damp so that it dries in the required style.
put parts of (a broken / dislocated bone or limb) into place.
be situated or fixed in a specified place or position.
represent (a story, play, film, or scene) as happening at a specified time or in a specified place.
mount a precious stone in (something, typically a piece of jewellery)
mount (a stone) in something.
PRINTING
arrange (type) as required.
PRINTING
arrange the type for (a piece of text)
prepare (a table) for a meal by placing cutlery, crockery, etc. on it in their proper places.
BELL-RINGING
move (a bell) so that it rests in an inverted position ready for ringing.
cause (a hen) to sit on eggs.
put (a seed or plant) in the ground to grow.
SAILING
put (a sail) up in position to catch the wind.
put or bring into a specified place
cause (someone or something) to start doing things.
instruct (someone) to do something.
give someone (a task ) to do.
establish as (an example) for others to follow, copy, or try to achieve.
establish (a record).
decide on and announce.
fix (a price, value, or limit) on something.
adjust (a clock or watch) typically to show the right time.
adjust (an alarm clock) to sound at the required time.
adjust (a device) so that it performs a particular operation.
ELECTRONICS
cause (a binary device) to enter the state representing the numeral 1.
harden into a solid or semi-solid state.
arrange (the hair) while damp so that it dries in the required style.
put parts of (a broken / dislocated bone or limb) into place.
I’m not listing all of it..
I set the timer already!
I gotta finish my workout set.
Look at my new set of shoes!
You should go set out the birthday party.
The sun was setting and a warm red glow filled the sky.
I set the timer already!
I gotta finish my workout set.
Look at my new set of shoes!
You should go set out the birthday party.
The sun was setting and a warm red glow filled the sky.
by Jaceyisabitchassmotherfucker July 13, 2023
Get the Setmug. by froman44 May 2, 2023
Get the Set it upmug. (verb)
1. to place something down. (ex. He set the cup down.)
2. an object staying still after continuous movement. (ex. The jello had set.)
3. to make something. (ex. He set up the game.)
4. start (ex. The game has set.)
5. make something into a specific state. (ex. They have been set free.)
6. modify something/a value. (ex. The clock was set.)
(noun)
1. a collection of multiple things that are directly related or correspond to each other. (ex. A set of knives.)
2. a variety of things used to make another object. (ex. A computer set.)
(adjective)
1. something that had already been predetermined. (ex. We were given set instructions.)
2. ready/prepared for an event or anything. (ex. The group was set for the road.)
1. to place something down. (ex. He set the cup down.)
2. an object staying still after continuous movement. (ex. The jello had set.)
3. to make something. (ex. He set up the game.)
4. start (ex. The game has set.)
5. make something into a specific state. (ex. They have been set free.)
6. modify something/a value. (ex. The clock was set.)
(noun)
1. a collection of multiple things that are directly related or correspond to each other. (ex. A set of knives.)
2. a variety of things used to make another object. (ex. A computer set.)
(adjective)
1. something that had already been predetermined. (ex. We were given set instructions.)
2. ready/prepared for an event or anything. (ex. The group was set for the road.)
v1. He set the cup down.
v2. The jello had set.
v3. He set up the game.
v4. The game has set.
v5. They have been set free.
v6. The clock was set.
n1. A set of knives.
n2. A computer set.
a1. We were given set instructions.
a2. The group was set for the road.
v2. The jello had set.
v3. He set up the game.
v4. The game has set.
v5. They have been set free.
v6. The clock was set.
n1. A set of knives.
n2. A computer set.
a1. We were given set instructions.
a2. The group was set for the road.
by SpicyHamsandwich February 4, 2024
Get the Setmug. by Drips master 9756 April 20, 2022
Get the get of my set kidmug.