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Set Types

Straight sets are the backbone of good tracking, but you can train with advanced intensity techniques too — drop sets, rest-pause, myo-reps, clusters, AMRAP, and lengthened partials.

HyperIron doesn't have a dedicated "set type" field or automatic grouping yet — that's on the roadmap. Today you record any of these techniques by logging their component sets (each drop, effort, or cluster as its own set with its own weight and reps) and, if you want to spot the technique later, jotting it in the set notes. This page explains each technique and how to log it now.

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, and the simplest to compare over time.

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)

Logging it: enter each drop as its own set with its own weight and reps. There's no automatic drop-set grouping — add a note like "drop set" if you want to recognize the sequence later.

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. Log each effort as its own set.

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. Log the activation set and each mini-set as their own sets.

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. Log each cluster as its own set.

AMRAP​

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

AMRAP: 275 lbs × 11 reps @ RPE 9

There's nothing special to enable — just log the weight and the reps you actually hit. 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.

HyperIron has no separate partial-rep field — enter your full reps in the Reps field and note the partials (e.g. "+5 lengthened partials") in the set notes. See Partial reps.

How set type affects analytics​

Because every technique is logged as ordinary sets, they all count the same way — HyperIron doesn't tag, group, or weight sets by technique:

  • Volume: Every logged set contributes tonnage; the drops, efforts, and clusters simply add up as separate sets.
  • 1RM estimates: Each set is scored on its own — a drop of 225×8 gives the same estimate as a straight set of 225×8.
  • Personal records & progress charts: Every completed working set is eligible — there's no straight-sets-only, bilateral, or full-ROM restriction, and no way to filter by technique (the technique isn't stored).