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. 31 blood set is a set found either in south side alief or north side this set was founded in prison created In the south side of alief
by 31 member August 30, 2019
Get the 31 Blood setmug. by Big Sexy Bitch March 20, 2023
Get the setting the tablemug. 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 tablemug. N. Setness is the name of a very awesome person to chill with who loves chilling with friends and getting as fucked up as possible. Always the one to finish a bottle or kill a roach
by Vaz356 January 8, 2012
Get the Setnessmug. 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.