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
<.7.9.7.6.>I, ANgel JosE Robles <Hellstrom Imaweli Tanna> Is Set Free June, seventeenth, Two Thousand And Twenty Five<.7.9.7.6.>
<.7.9.7.6.>I, ANgel JosE Robles <Hellstrom Imaweli Tanna> Is Set Free June, seventeenth, Two Thousand And Twenty Five<.7.9.7.6.>
by AnudaJaniceRobles June 17, 2025
by Ramadan9900 May 01, 2018
A term for people being in the same class/industry as you, thus preventing you from having emotional or physical connection with them.
Raggy: So, why haven't you asked Yennj yet?
Mahinder: I can't, she's in my set. It would be back if I sleep with her, then have to face her once we work together in some cracked out hotel.
Raggy: Man. Just bang her, like I banged Chingy.
Mahinder: I can't, she's in my set. It would be back if I sleep with her, then have to face her once we work together in some cracked out hotel.
Raggy: Man. Just bang her, like I banged Chingy.
by ragginder November 26, 2009
A single use swing set that is erected in a small room. It is not set up by the user more as a surprise FOR the user.
by Fred44 December 31, 2021
A single use swing set that is erected in a small room. It is not set up by the intended user but as a surprise for them
by Fred44 December 31, 2021