The stress on the biceps muscle is compounded because both exercises recruit the same muscle area. 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. The compound movement creates the initial stimulus, with the isolation movement targeting the muscles further. “Compound set” and “superset” are often used interchangeably, but technically they are not the same. Choosing a super set modality for a period of time (i.e. For example bench press followed by press-ups. 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. It’s horrible! Completing a set of shoulder presses followed by calf extensions without any break is a superset of different muscle groups. 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? 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. Supersets A really tough one is chin-ups (supinated or neutral) with a squeeze and hold at the top after a biceps exercise. Strangely though, you may actually be performing compound sets and not supersets. It does feel like you’re working harder, which usually means you are! You can start incorporating “compound set” in your gym lingo to sound less like a chad. How I weight lost 10kg in 3 Months - Personal Experience Milk Tea Diet So, for example: Set #1 of Exercise A. 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. That’s a true superset. This is different to supersets. “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… Dip (Max Reps) and French Press (10-12 reps) Dips are great for emphasizing the lateral head of the … Day 2: Rest. 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. Super vs compound Supersets. Take a couple of the exercises in the session I did yesterday as an example. Therefore, you will probably not have to sacrifice much weight. Set #1 of Exercise B. That's a superset. I followed the milk tea diet using fasting days. 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. 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. Set theory is a fundamental language of mathematics, and repository of the basic principles of modern mathematics. 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. Super Set Into Chin Ups. Another example would be biceps curl followed by triceps dips. Compound Set. Rest and repeat until your arms fall off. 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. Short video on the differences between compound and supersets. This is the start position. Supersets however, are a way to maximize training load within the same time as the usual workout. Exercise 3: Super set dips with barbell dead lifts. 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. 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The difference is the paired exercises are synergistic, meaning they’re both for the same body part. 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. Supersets vs. A compound set is similar to a superset, but with the use of two exercises that activate the same muscle group. The set of human beings is a superset of the set of human children. Set #2 of Exercise A. A compound superset will work the same muscle group in a different way. Superset Vs. Integrating supersets into your routine will give you the ability to do more in less time. The purpose of this is to fatigue the same muscle group, rather than let it recharge. Remember the difference between a superset and a compound set. Beyond failure if you are doing them right. Relatively speaking, this is the least taxing of all the techniques listed … Compound sets consists of two exercises for the same muscle. Often, workouts use the term "superset" to describe any exercise immediately followed by any other exercise, with no break between. Pull-ups followed by cable row or barbell curl followed by hammer curls. Maybe you care, maybe you don’t, but I feel it’s important to know what a superset actually means. Exercise 1: Super set bench press with barbell bent rows. Supersets are often confused with compound sets and giant sets, but they're not the same. Supersetting like that is obviously also more tiring. Dig around into online workouts, and you'll see plenty of different exercise groupings called a "superset." i Comstock/Comstock/Getty Images. Remember, you’ll be working with less weight than a standard, flat bench press. Compound Sets. Using supersets for Isolation exercises is easier because isolation movements are less draining. 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. A post shared by (@seanlerwill), A1. Back to back exercises with no rest in between targeting OPPOSING muscle groups. 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. 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. In a superset, you complete all … Avoid pairing two exercises that require you to make a fist the whole time. Compound Sets are successive exercises performed without rest for the same muscles or non-opposing muscle groups. Supersets. You can also do supersets with completely different groups of muscle, such as the shoulders and calves, or your upper abs and lower abs. Drive the weight back upwards using a combination of triceps and chest strength. Firmly take hold of the barbell at a slightly-less-than-shoulder-width grip. Compound exercises are exercises that require the entire body to perform, … In mathematics, the concept of set is fundamental. Rest and Repeat. Pull Up Superset. However, the exercises in compound sets all target the same area of your body. Exercise 2: Super set incline dumbbell press with chin ups. But what about bis and…bis? What Is A Superset? Giant Sets: How to Structure a Weightlifting Workout | Livestrong.com Keep your elbows close in to your bodyand use your forearms to support the weight. During a compound set, you pair two exercises that work the same muscle group (rather than opposing ones). You put two big exercises back to back and thus get more work done in a shorter space of time. A straight set is one performed from the first to the last repetition to failure or nearly so, depending on your goals. Or you can use an isolation movement to “pre-fatigue” the compound movement. Drop Set. It does bring on more of a sweat. 10 chest straight into 10 back, rest and off you go again, 10 sets. 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. Lower the bar down towards your nipple line and allow the barbell to drop no farther than one inch from your chest. A perfect compound superset for this muscle group would be the incline and decline bench press or decline chest press paired with chest flies. For example, if you did a set of shoulder presses followed immediately by a set of lateral raises, … Let’s say you wanted to focus on the upper and lower chest. Keep your back straight and nearly parallel to the floor. Supersets, in which you perform a set of two different exercises back-to … OR. Push Up Drop Set. 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. Bis and tris? (weightlifting) Two or more different physical exercises performed back-to-back, without a period of rest between them. Maybe you care, maybe you don’t, but I feel it’s important to know what a superset actually means. Supersets are included in many strength training programs to add more total work (also known as volume). 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. For example, if you do two exercises back-to-back for your biceps, then you will be doing a … Here is the type of compound super set routine I used at the time: Day 1: Super set chest and back. You can apply this principal anywhere, at any time. These do not involve the same muscle group, but also don't involve antagonistic muscles. Rest. 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. Because supersets shock the muscles, you’ll feel it the next day, especially if you’re not stretching properly. 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. seated row (neutral grip) 3033 (focus on biceps squeeze). 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. Supersets are two exercises for opposing muscles grouped together one after another. Save time and boost the intensity of your weight-lifting sessions with super sets. Let’s look at a little bit of a definition of both. A giant set= four or more exercises for the same muscle. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. Rest. But it works. Bend forward at your waist and grip the barbell with an overhand grip. Drop Set Again. Compound sets involve back to back exercises for the same muscle group. An example would be bench press followed by bent over row. Set #2 of Exercise B. If you’ve never trained chest and back together, this can be a great way to do it. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … The superset category also breakdowns into more types, including pre-fatigue, post-fatigue, compound, isolated, opposing muscle group, staggering and triple supersets. The Weider Compound Set Principle This tenet prescribes the same protocol as for super-sets. Return to the start position inhaling as you do so. Supersets can also involve moving between the upper and lower body – such as a lunge followed by pushups. When to … Keep your head and neck straight. For example, one set of ten reps of the barbell biceps curl then a set of ten reps on the dumbbell hammer curl. That does mean you may find a classic GVT session harder so the weight must come down or form slips, but it also means that supersetting is great when using weight training to cut bodyfat/lose weight. Compound sets increase fatigue levels and don’t make use of the rest time needed in between. They involve doing back to back sets without rest, just like supersets, except the same muscle or muscle group is hit in the process. Unlike our superset example, compound sets usually comprise dissimilar exercises. Compound sets. At the top of the movement, hold for a count of one and sqyeeze your back muscles. Set #3 of Exercise A. 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. Although compound sets share the same idea, they can be utilised in a different way. It is a double set, if you like, not to be confused with giant sets which entail multiple sets in succession for the same … Without moving your torso, exhale and lift the barbell up towards you. One of the best times to superset is when you are short of time or want to fit more in. 3. My Bio: I am a leading trainer in fitness and weightlifting. 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. Compound Sets. Supersets vs. Tri-Sets vs. Lower/Upper Body Supersets. But are they right for you and your fitness goals? Subset vs Superset . The exercises may employ the same muscle group, or opposing muscle groups. Supersets are two exercises for opposing muscles grouped together one after another. Set #3 of Exercise B. 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. On the incline bench, lay down and ensure that your back is in a fixed, non-arching, position. Technically, a tri-set is any three exercises done back to back, with minimal rest in between. supinated grip lat pull down 3033 (focus on biceps squeeze), B1. Rest. Simple integration of supersets and hypertrophy, right? 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. That way, once we know the difference its easier to see when each will be best utilised. Back to back exercises with no rest in between targeting the SAME muscle groups. 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. You don’t need super-long workouts to get fit and toned. When should I use supersets vs. straight sets?—Greg M., Opelousas, LA. 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. ✅ Many people only use superset or as I say, “SUPA-SET”, when talking about doing back to back exercises without rest. The set of characters "LBPG" is a superset of the set of characters "PG". You are your forearms to support the weight compound set is fundamental `` superset. barbell at slightly-less-than-shoulder-width! 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Time as the usual workout compound set is fundamental after another without rest for same!, are a way to maximize training load within the same muscle group, rather than let it recharge is!