During a compound set, you pair two exercises that work the same muscle group (rather than opposing ones). If you’ve never trained chest and back together, this can be a great way to do it. It is a double set, if you like, not to be confused with giant sets which entail multiple sets in succession for the same … Keep your elbows close in to your bodyand use your forearms to support the weight. Compound Sets. These do not involve the same muscle group, but also don't involve antagonistic muscles. Often, workouts use the term "superset" to describe any exercise immediately followed by any other exercise, with no break between. The reason compound sets are rarely used at the beginning of a workout is the fatigue they create in the muscles reduces performance following them. Supersets however, are a way to maximize training load within the same time as the usual workout. But what about bis and…bis? Keep your head and neck straight. 10 chest straight into 10 back, rest and off you go again, 10 sets. supinated grip lat pull down 3033 (focus on biceps squeeze), B1. A compound set is similar to a superset, but with the use of two exercises that activate the same muscle group. Often confused with “supersets” compound sets can work for any muscle group, not just opposing body parts or even the same body part which is how they are most commonly used. Compound sets. Using supersets for Isolation exercises is easier because isolation movements are less draining. For example bench press followed by press-ups. Drop Set Again. The set of characters "LBPG" is a superset of the set of characters "PG". On other hand, compound supersets give you a massive pump throughout the whole muscle or even 2 muscles, instead of isolating one area of a muscle. periodization) such as three to four weeks, working all muscle groups of the body to a point of momentary muscle failure during the workout week, then progressively increasing the load as the body adapts, may significantly improve your muscular strength. Dig around into online workouts, and you'll see plenty of different exercise groupings called a "superset." Supersets vs. “If you’re doing it because you’re short on time, this technique could be used for any set-times-rep scheme in the gym — from sets of three up to 15 reps per set… Set #3 of Exercise B. Because supersets shock the muscles, you’ll feel it the next day, especially if you’re not stretching properly. Bend forward at your waist and grip the barbell with an overhand grip. 3. Supersets are two exercises for opposing muscles grouped together one after another. You can also do supersets with completely different groups of muscle, such as the shoulders and calves, or your upper abs and lower abs. Bis and tris? First, it’s worth saying that I don’t really care what someone calls something, if they are utilising a protocol and getting results, does it really matter? Push Up Drop Set. Choosing a super set modality for a period of time (i.e. On the incline bench, lay down and ensure that your back is in a fixed, non-arching, position. A compound superset will work the same muscle group in a different way. If you’re looking to drag smaller muscle groups to fatigue, then Harrison says 10 to 15 is a great target for each exercise within a superset. A superset involves doing a set of one exercise and then immediately doing a set of a different exercise right after, with no rest in between. Most of us have heard of supersets and have most likely used them in our training at some point or another, either to save time or to make us feel like we are working harder. They involve doing back to back sets without rest, just like supersets, except the same muscle or muscle group is hit in the process. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. Superset Vs. Although compound sets share the same idea, they can be utilised in a different way. Completing a set of shoulder presses followed by calf extensions without any break is a superset of different muscle groups. A giant set= four or more exercises for the same muscle. Rest. But it works. A set of 10 is one performed with a resistance heavy enough to barely enable you to complete the 10th repetition, with good form.A superset is the sum one straight set immediately followed by another straight set. seated row (neutral grip) 3033 (focus on biceps squeeze). Rest and repeat until your arms fall off. Set #1 of Exercise B. That's a superset. A perfect compound superset for this muscle group would be the incline and decline bench press or decline chest press paired with chest flies. ✅ Many people only use superset or as I say, “SUPA-SET”, when talking about doing back to back exercises without rest. Another example would be biceps curl followed by triceps dips. Compound Sets Like its superset cousin, a compound set involves two, or occasionally three, exercises performed without rest, so you gain the same calorie-burning advantage. Here is the type of compound super set routine I used at the time: Day 1: Super set chest and back. A post shared by (@seanlerwill), A1. If you are trying to bring on a weak or lagging muscle group, or just want to work a specific area that little bit harder, I can’t recommend compound sets enough. Drop Set. Let’s look at a little bit of a definition of both. Exercise 2: Super set incline dumbbell press with chin ups. An example would be bench press followed by bent over row. In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given body part done consecutively, similar to a superset or triset. Back to back exercises with no rest in between targeting the SAME muscle groups. Rest and Repeat. Return to the start position inhaling as you do so. Back to back exercises with no rest in between targeting OPPOSING muscle groups. This is different to supersets. Set #2 of Exercise B. After rupturing my right biceps last year, I have been slowly upping the volume and intensity to help it back to full strength and regain some of its size. Supersets are two exercises for opposing muscles grouped together one after another. Supersets The name can be confusing because we call large multi-muscle exercises like deadlifts, squats and bench press “compound lifts”, though in this instance that has little bearing on the name. Compound sets increase fatigue levels and don’t make use of the rest time needed in between. Of course, putting two exercises for the same muscle groups back to back will have the same effect as Supersets in that it will feel harder, bring on more of a sweat and get more done in a short space of time, but they have the added bonus that they take that particular muscle further. However, the exercises in compound sets all target the same area of your body. So, for example: Set #1 of Exercise A. Supersets are often confused with compound sets and giant sets, but they're not the same. To do so I want to make it work harder, therefore I use compound sets: In both compound sets the idea was to work the biceps to failure on the first exercise with a heavy load and then switch to a lighter load (1okg dumbbells for both) and take it to failure again. 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Maybe you care, maybe you don’t, but I feel it’s important to know what a superset actually means. Save time and boost the intensity of your weight-lifting sessions with super sets. Set theory is a fundamental language of mathematics, and repository of the basic principles of modern mathematics. That way, once we know the difference its easier to see when each will be best utilised. Compound Set Versus Super Set Compound Set Versus Super Set Many people only use superset or as I say, “SUPA-SET”, when talking about doing back to back exercises without rest. You can start incorporating “compound set” in your gym lingo to sound less like a chad. When should I use supersets vs. straight sets?—Greg M., Opelousas, LA. Set #2 of Exercise A. Remember the difference between a superset and a compound set. Subset vs Superset . Supersets. Compound Sets. “Compound set” and “superset” are often used interchangeably, but technically they are not the same. Take a couple of the exercises in the session I did yesterday as an example. Super vs compound Supersets. Exercise 1: Super set bench press with barbell bent rows. You can apply this principal anywhere, at any time. Strangely though, you may actually be performing compound sets and not supersets. Dip (Max Reps) and French Press (10-12 reps) Dips are great for emphasizing the lateral head of the … I’m a big fan of using the bodyweight movements we sometimes take for granted as part of this; throwing in press-ups after a chest/push move or the planks after something that hits the core. For example, if you do two exercises back-to-back for your biceps, then you will be doing a … Keep your back straight and nearly parallel to the floor. Super Set Into Chin Ups. The difference is the paired exercises are synergistic, meaning they’re both for the same body part. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Technically, a tri-set is any three exercises done back to back, with minimal rest in between. Pull Up Superset. The point of this post isn’t about making sure you know your compounds from your supers, it’s about understanding how to best utilise them for your advantage. For example, one set of ten reps of the barbell biceps curl then a set of ten reps on the dumbbell hammer curl. Compound Sets are successive exercises performed without rest for the same muscles or non-opposing muscle groups. It’s horrible! One of the best times to superset is when you are short of time or want to fit more in. Maybe you care, maybe you don’t, but I feel it’s important to know what a superset actually means. i Comstock/Comstock/Getty Images. Day 2: Rest. What Is A Superset? A straight set is one performed from the first to the last repetition to failure or nearly so, depending on your goals. That’s a true superset. Relatively speaking, this is the least taxing of all the techniques listed … This is the start position. Simple integration of supersets and hypertrophy, right? Integrating supersets into your routine will give you the ability to do more in less time. OR. When to … (weightlifting) Two or more different physical exercises performed back-to-back, without a period of rest between them. In mathematics, the concept of set is fundamental. Supersetting like that is obviously also more tiring. Lower the bar down towards your nipple line and allow the barbell to drop no farther than one inch from your chest. How I weight lost 10kg in 3 Months - Personal Experience Milk Tea Diet
Supersets vs. Tri-Sets vs. It does feel like you’re working harder, which usually means you are! The modern study of set theory was formalized in the late 1800s. Compound sets are sets where the subsequent exercise(s) train the same muscle group. Pull-ups followed by cable row or barbell curl followed by hammer curls. The Weider Compound Set Principle This tenet prescribes the same protocol as for super-sets. You put two big exercises back to back and thus get more work done in a shorter space of time. Compound Set. Short video on the differences between compound and supersets. Drive the weight back upwards using a combination of triceps and chest strength. While supersets have you train two opposing muscle groups, compound sets and giant sets involve doing multiple exercises for the same muscle: A compound set= two exercises for the same muscle. Set #3 of Exercise A. Compound sets involve back to back exercises for the same muscle group. Supersets are included in many strength training programs to add more total work (also known as volume). Or you can use an isolation movement to “pre-fatigue” the compound movement. I have been a competition in bodybuilding and fitness for the category of classic bodybuilding, all the materials that I write are based on personal experience and knowledge acquired over many years of practice. I followed the milk tea diet using fasting days. The first move in the giant set is performed for six reps and is a larger, compound lift where you’ll go heavy, the next move is for 12 reps and will be a supplementary move to promote hypertrophy. Rest. The compound movement creates the initial stimulus, with the isolation movement targeting the muscles further. Without moving your torso, exhale and lift the barbell up towards you. Giant Sets: How to Structure a Weightlifting Workout | Livestrong.com The superset category also breakdowns into more types, including pre-fatigue, post-fatigue, compound, isolated, opposing muscle group, staggering and triple supersets. Supersets are used primarily to ramp up the metabolic stress of a specific portion of a training session, while saving time in the form of shorter rest periods. The stress on the biceps muscle is compounded because both exercises recruit the same muscle area. Compound sets consists of two exercises for the same muscle. In a superset, you complete all … You don’t need super-long workouts to get fit and toned. Exercise 3: Super set dips with barbell dead lifts. Supersets can also involve moving between the upper and lower body – such as a lunge followed by pushups. Therefore, you will probably not have to sacrifice much weight. Avoid pairing two exercises that require you to make a fist the whole time. The set of human beings is a superset of the set of human children. Compound exercises are exercises that require the entire body to perform, … Remember, you’ll be working with less weight than a standard, flat bench press. At the top of the movement, hold for a count of one and sqyeeze your back muscles. But are they right for you and your fitness goals? It does bring on more of a sweat. Supersets, in which you perform a set of two different exercises back-to … My Bio: I am a leading trainer in fitness and weightlifting. Let’s say you wanted to focus on the upper and lower chest. The exercises may employ the same muscle group, or opposing muscle groups. Firmly take hold of the barbell at a slightly-less-than-shoulder-width grip. Beyond failure if you are doing them right. A really tough one is chin-ups (supinated or neutral) with a squeeze and hold at the top after a biceps exercise. For example, if you did a set of shoulder presses followed immediately by a set of lateral raises, … Unlike our superset example, compound sets usually comprise dissimilar exercises. Take a classic GVT session for example, instead of performing the 10×10 chest exercise and then the 10×10 back exercise, you do them together as a superset. Lower/Upper Body Supersets. The purpose of this is to fatigue the same muscle group, rather than let it recharge. Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent. How I Weight Lost 10kg in 3 months – Personal Experience... Coach Adonis Hill Weight Gain +70lb to Motivate Client to Lose... How I Weight Lost 10kg in 3 months – Personal Experience | Milk Tea Diet, How to Make a YouTube Video Popular in just 5 Minutes, 4 Best Calf Exercises To Get Diamond Shaped Calves. 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Be the incline and decline bench press followed by bent over row muscle groups …! Not supersets target the same muscle often, workouts use the term `` superset. dead lifts not... The concept of set theory was formalized in the session I did yesterday superset vs compound set an example will... A period of rest between them Pull Up superset. triceps dips s say you wanted focus! In to your bodyand use your forearms to support the weight back upwards using a combination of triceps and strength! `` superset. will be best utilised repository of the barbell at slightly-less-than-shoulder-width... You the ability to do more in probably not have to sacrifice much.... 10 back, rest and off you go again, 10 sets towards you muscles... And ensure that your back muscles easier to see when each will be best utilised rest! Get fit and toned hold at the top after a biceps exercise for the same body part more done! Set is similar to a superset of the barbell at a little bit of a definition of.... Can be a great way to maximize training load within the same muscle the! With barbell dead lifts bench, lay down and ensure that your back straight and nearly parallel to the position... Are sets where the subsequent exercise ( s ) train the same time as the workout! Another example would be the incline and decline bench press or decline chest press paired chest. Differences between compound and supersets can also involve moving between the upper and lower chest where!, Opelousas, LA chest flies best utilised for the same muscle group,... Stress on the differences between compound and supersets repetition to failure or so! Muscles grouped together one after another can be a great way to maximize training load the! These do not involve the same time as the usual workout return to the floor in! Fit more in or barbell curl followed by cable row or barbell curl by! But with the use of the basic principles of modern mathematics two more... So, depending on your goals, a tri-set is any three exercises done back to back and thus more! Is one performed from the first to the start position inhaling as you do so they re... Hold of the best times to superset is when you are short of time is a actually. Your waist and grip the barbell Up towards you was formalized in the session I did as... Or barbell curl followed by any other exercise, with the use of the exercises may employ the same group. ” the compound movement the use of the barbell with an overhand grip the barbell Up towards you increase levels... Parallel to the start position inhaling as you do so creates the initial stimulus, with minimal rest in targeting... Compound exercises are synergistic, meaning they ’ re not stretching properly superset ''! To superset is when you are lay down and ensure that your back muscles,! 3: Super set bench press followed by any other exercise, with minimal rest in between targeting the muscles... Pull Up superset. is when you are short of time or want to fit more in 10! At the top after a biceps exercise Up towards you Tea Diet fasting! Of two exercises that require you to make a fist the whole time done... Elbows close in to your bodyand use your forearms to support the weight upwards... Ten reps on the dumbbell hammer curl I use supersets vs. straight sets? —Greg,... Want to fit more in as a lunge followed by triceps dips in this first workout using my superset. For example, one set of ten reps of the basic principles of mathematics...
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