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Set Types

HyperIron supports 7 set types, from basic straight sets to advanced intensity techniques. Each set type is tracked differently so your analytics are accurate.

Straight Set​

The default. Perform your reps, rest, repeat.

Set 1: 225 lbs × 8 reps @ RPE 7
Set 2: 225 lbs × 8 reps @ RPE 8
Set 3: 225 lbs × 7 reps @ RPE 9

Most of your training should be straight sets. They're the gold standard for tracking progression — personal records and progress charts default to straight sets for clean comparisons.

Drop Set​

Perform reps to near-failure, immediately reduce weight, continue without rest. Repeat for multiple drops.

Drop 1: 225 lbs × 8 reps (to failure)
Drop 2: 185 lbs × 10 reps (to failure)
Drop 3: 135 lbs × 12 reps (to failure)

All drops within one drop set are linked together as a group. Each drop is logged separately with its own weight and reps.

Variations: Standard drop sets, mechanical drop sets (change angle/grip instead of weight), run-the-rack, strip sets.

Rest-Pause Set​

Reps to failure, rest 10–20 seconds, continue at the same weight. Repeat 2–3 times.

Effort 1: 225 lbs × 8 reps (to failure)
[15 second rest]
Effort 2: 225 lbs × 4 reps (to failure)
[15 second rest]
Effort 3: 225 lbs × 2 reps (to failure)
Total: 14 reps at 225 lbs

The key difference from drop sets: weight stays the same. The brief rest allows partial recovery so you squeeze out more total reps at the working weight.

Myo-Rep Set​

Start with a high-rep activation set (12–20 reps), then do short mini-sets of 3–5 reps with only 10–15 seconds rest.

Activation: 100 lbs × 15 reps @ RPE 8
Mini-set 1: 100 lbs × 5 reps
Mini-set 2: 100 lbs × 5 reps
Mini-set 3: 100 lbs × 4 reps (can't match 5, stop)

The activation set ensures full motor unit recruitment. Every rep in the mini-sets is then an "effective" rep, making this extremely time-efficient for hypertrophy — especially on isolation exercises.

Myo-Rep Match variant: Each mini-set must match the exact rep count of your first mini-set. Stop as soon as you can't match.

Cluster Set​

Break a heavy set into small clusters (2–3 reps) with 15–30 seconds rest between. Unlike rest-pause, you do not go to failure on each cluster.

Cluster 1: 315 lbs × 3 reps
[20 second rest]
Cluster 2: 315 lbs × 3 reps
[20 second rest]
Cluster 3: 315 lbs × 3 reps
Total: 9 reps at 315 lbs

Used primarily for strength — the short rests let you accumulate more reps at a heavy weight (85–90% 1RM) than a single straight set allows.

AMRAP​

As Many Reps As Possible at a given weight. Common in programs like 5/3/1.

AMRAP: 275 lbs × 11 reps @ RPE 9

The rep count drives 1RM estimation and program progression.

Lengthened Partial​

Full-ROM reps to near-failure, then continue with partial-ROM reps in the stretched (lengthened) position.

30 lbs × 10 full reps + 5 lengthened partials

Based on research showing superior hypertrophy from training at long muscle lengths. Works best on exercises with tension in the stretched position: incline curls, leg curls, chest flyes, overhead tricep extensions.

How grouped sets work​

Drop sets, rest-pause, myo-reps, and cluster sets are grouped — each effort/drop/cluster is logged as a separate entry, but they're linked together with a shared group ID. HyperIron displays them as a single unit in your workout log while tracking each piece individually.

How set type affects analytics​

  • Personal records: Only straight sets, bilateral, full-ROM count as "true" PRs for fair comparison
  • Progress charts: Default to straight sets for clean trend lines (you can include other types optionally)
  • Volume: All set types contribute to tonnage. Grouped sets sum volume across all entries in the group
  • 1RM estimates: All set types contribute valid estimates (a drop set entry of 225×8 gives the same estimate as a straight set of 225×8)