Alternating between whole-sets and half-sets will create a simple variation in your training that may help you to keep gaining.
Whole-Sets
When using precision point training concepts, whole-sets (or full sets) require that you push a set at least to your limit rep or marker rep. Your limit rep is based on rep speed. It is the last rep that you can perform while maintaining a steady even rep pace within a set. If you push one rep past your limit rep, you will reach your marker rep which marks the point in the set where rep speed starts to slow down. For those who prefer high intensity training, a whole-set would be performed by pushing a set until you reach max reps to failure.
Half-Sets
Regardless of whether you push to your limit rep, your marker rep, or go for max reps, a half-set would simply be half of a whole-set. For example, if you can perform ten reps when performing a whole-set with 200 pounds, a half set would consist of five reps with 200 pounds.
Example Workouts
One of my favorite workouts is what I refer to as the 6-15 workout. This workout must include enough basic compound exercises to cover the major muscle groups of your body. When doing an exercise, start with a few easy warm up sets, then one to three work-sets of six reps are performed using the same weight for each set. The weight is then decreased and the final set is performed for one set of fifteen reps. This is repeated for each exercise performed. The part that I need to emphasize is that the warm up sets are not whole-sets, however, when you start into your work-sets, each set should be a whole-set. In other words, push to your limit rep or marker rep for each work-set.
After doing two to four workouts consisting of whole-sets, do one to two workouts consisting of half-sets. When you cut a whole-set of six reps in half, you will keep the weight the same, but you will only do three reps per set. Do twice as many half-sets as the number of whole-sets you performed with six reps. For example, if you normally perform one whole-set consisting of six reps, you will do two half-sets consisting of three reps. If you normally do two whole-sets of six reps, you will do four half-sets of three reps, and if you normally do three whole-sets of six reps, you will do six half-sets of three reps. When you complete your half-sets of three reps for an exercise, decrease the weight to the poundage that you normally use for your whole-sets of fifteen reps. However, instead of doing fifteen reps, do a set of eight reps and a set of seven reps which approximates two half-sets that add up to fifteen reps. As you can see, the workout consisting of half-sets consists of the same amount of total reps as the workout consisting of whole-sets.
Scheduling Whole Sets and Half Sets
The schedule you use when switching from whole-sets to half-sets is based on what you respond to best. This will require some experimentation. You can try alternating from whole-sets to half-sets each workout, or you can try a different scheme such as alternating between two consecutive whole-set workouts and one half set workout. A third option is to alternate between four whole-set workouts and two half set workouts. A final option is to do three week blocks in which you alternate between three weeks of whole-sets and three weeks of half-sets.
The Benefits of Whole Sets vs. Half Sets
The whole-set workouts are going to put more stress on your lactate system and create more fatigue within each set. The half-set workouts are purposely designed to help you avoid fatigue in order to focus on lifting at full strength and stress your creatine phosphate system. Which workout is better? The one that works better for your individual body. If you find that one workout clearly works better than the other, use the workout that works best. In many cases, the best choice is some form of alternating between whole-sets and half-sets, however, the best choice in your own case can only be determined through trial and error.
If you are looking for a simple way to add variety to your workouts, one option is to alternate between whole-sets and half-sets. It’s an option that I have found to be beneficial to my own training, and my hope is that some of you will find that it is a good option for you as well. Best of training to you.
Related Resources