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
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mount a precious stone in (something, typically a piece of jewellery)
mount (a stone) in something.
PRINTING
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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.
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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).
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fix (a price, value, or limit) on something.
adjust (a clock or watch) typically to show the right time.
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adjust (a device) so that it performs a particular operation.
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cause (a binary device) to enter the state representing the numeral 1.
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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.
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Look at my new set of shoes!
You should go set out the birthday party.
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