If you’ve been diving into strength training theories and hitting the gym regularly, you might have come across the concept of fractional sets. So, are fractional sets real? The short answer is yes, and understanding them can take your training to the next level if you’re serious about optimizing your routine.
1. Fractional Sets Are Real
Fractional sets are indeed a real phenomenon in strength training. Simply put, fractional sets occur when you indirectly stimulate a muscle through compound movements or exercises that aren’t directly targeting that specific muscle group. For example, when performing a bench press, your chest, triceps, and shoulders all work together. While the bench press is primarily a chest exercise, your triceps get worked too. This indirect stimulus adds up over time, especially if you’re training hard and performing various compound exercises.
2. What Are Fractional Sets?
In traditional training, we track “hard sets”—those direct, targeted sets where we push a muscle close to failure. However, fractional sets recognize that muscles can also get worked indirectly through multi-joint exercises. When you’re doing a bench press or an overhead press, your triceps and shoulders are recruited to stabilize and assist, even though they aren’t the primary focus. This indirect engagement doesn’t count as a full “hard set” for those muscles, but it’s still part of the overall stimulus they receive.
3. Why Fractional Sets Matter in Serious Training
If you’re a seasoned lifter or someone training with purpose, fractional sets can become an important factor in tracking your progress. Let’s say you’re aiming for 20 “hard sets” of triceps work each week. If you’re also performing heavy bench presses and overhead presses, each of those presses could contribute a fractional amount—let’s say 30% of a hard set per set—to your triceps. This means, even if you’re not directly working on triceps every day, they’re still accumulating volume from other exercises.
By acknowledging these fractional sets, you can avoid overtraining and manage your weekly workload more effectively. For instance, if you’ve done 10 sets of bench presses and 10 sets of overhead presses, that might equate to an additional 6 “hard sets” for your triceps (30% x 20 sets). Without factoring in these fractional sets, you might inadvertently overwork your triceps, leading to fatigue or even injury.
4. Should Everyone Track Fractional Sets?
The concept of fractional sets is most useful for those training hard and aiming to maximize progress. If you’re new to the gym or consider yourself a casual lifter, there’s no need to stress over fractional sets. Direct sets are more than enough to stimulate growth and build a solid foundation. In fact, beginners typically benefit from focusing on basic compound movements and getting familiar with direct muscle work.
However, as you progress and your training goals become more specific, understanding fractional sets can help you fine-tune your program and ensure you’re not unintentionally over- or under-stimulating muscle groups.
The Bottom Line
Fractional sets are real and recognizing them can provide a clearer picture of your training volume. If you’re lifting with intensity and want to optimize every aspect of your routine, tracking fractional sets can be a game-changer. But if you’re a beginner or lifting casually, stick to the basics for now—you’ll have plenty of time to dive into the details as you advance.
