There are a few different types of special sets in StrengthLog. You’ll find them in an active/planned workout under the button Special set. In this article, we’ll try to describe the difference between them, as well as when and how to use them.
A complex is mainly used by Olympic weightlifters, using a barbell to perform a series of movements in one large and continuous set – but you can, of course, use a dumbbell or kettlebell instead. The big difference between a complex and a circuit is that you are using the same weight in all exercises.
Nota bene: You can’t create a complex with exercises that use other variables than weight plus reps. If an exercise does not have a red plus sign next to it, when creating your complex, you can’t pick it.
To make your own complex, follow these steps:
- In your active/planned workout, click on Special set and then Complex.
- Pick the exercises you want to have in your complex, by clicking on the plus sign to the right of each exercise. You can see which exercises you already added at the bottom of your screen, under Chosen exercises. When you’ve added all your exercises, click on Create complex. (If an exercise does not have a red plus sign next to it, you can’t pick it, for the reason stated above.)
- To complete your complex, just fill in the weight of your barbell/dumbell/kettlebell, and how many reps you should do of each exercise.
- To mark a comlex as done, just click on the set number of the complex. Since a complex is done in one continous movement althrough all exercises, you complete the entire complex at once. If you want to mark each exercise idividually as done, you should log a circuit instead.
A circuit is a very versatile special set. For example, use it to log your tri-sets, giant sets, WOD’s that includes AMRAPs, etc.
- In your active/planned workout, click on Special set and then Circuit.
- Pick the exercises you want to have in your circuit, by clicking on the plus sign to the right of each exercise. You can see which exercises you already added at the bottom of your screen, under Chosen exercises. When you’ve added all your exercises, click on Create circuit.
- To complete your circuit, fill in the weights/distance of the different exercises, and how many reps you should do of each exercise.
- To mark a circuit as done, you have to click on each exercise’s set number. When you’ve completed all exercises in a circuit, the first round will be marked with a checkmark (see picture below). To add more rounds to your circuit, click on the + to the right of the last round in your circuit. To switch between rounds, click on the desired number. (In the picture below, you can see that we’ve completed the first round, and two thirds of our second round in the circuit)
A superset is when you do two exercises back to back, with none or little rest in between them. What differentiates a superset from our other special sets is that you have two exercises in this one, neither more nor less. If you want to add more exercises, use the function called circuit instead.
- In your active/planned workout, click on Special set and then Superset.
- Pick the exercises you want to have in your superset, by clicking on the plus sign to the right of each exercise. You can see which exercises you’ve already added at the bottom of your screen, under Chosen exercises. When you’ve added the two exercises you want to have in your superset, click on Create superset.
- To complete your superset, fill in the variables of the different exercises, such as weight and reps.
- To mark a superset as done, you have to click on the exercises individually. In the example below, we are in the middle of superset number 2.
- You are able to change the exercises in a superset, by clicking on the three dots in the red field of the superset. As shown in the picture below, you are able to chose which exercise you want to switch with another one.
EMOM – Every Minute On the Minute
First of all, the EMOM feature is still in it’s beta phase. If you find something weird, or have suggestions on how we can improve it, please hit us up at firstname.lastname@example.org
- Start a new workout, click on Special set and then EMOM
- In the first step, you’ll have to set how long the intervals should be (normally they are one minute, and that’s why it’s called Every Minute On the Minute – but it’s really up to you). The intervals and the total time needs to be set at even 15 seconds, like 00:15, 00:30 etc. Tap Next when you’re done.
- Design your EMOM as you please. If you add more blocks – like in the example above – this means that you will switch between exercises every other minute. You can add how many exercises you want into every block, but you must add at least one. When you’re done, tap Next.
- As you can see in the example below, your EMOM is now added to your active workout.
- To enter the full-screen mode, click on Start.
- To start the EMOM, tap the middle of the circle. NB! A countdown of 10 seconds will start before the EMOM begins. Then timer will sound every new minute, and in the middle of each round.
- When the EMOM is done, the timer will disappear and a checkmark telling you that you’re done will show up instead.