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. 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So, for example: Set #1 of Exercise A. Because supersets shock the muscles, you’ll feel it the next day, especially if you’re not stretching properly. During a compound set, you pair two exercises that work the same muscle group (rather than opposing ones). Compound Sets. Superset Vs. You can apply this principal anywhere, at any time. You put two big exercises back to back and thus get more work done in a shorter space of time. Let’s say you wanted to focus on the upper and lower chest. 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. Subset vs Superset . That's a superset. The compound movement creates the initial stimulus, with the isolation movement targeting the muscles further. A post shared by (@seanlerwill), A1. It does feel like you’re working harder, which usually means you are! Firmly take hold of the barbell at a slightly-less-than-shoulder-width grip. Compound sets involve back to back exercises for the same muscle group. 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 modern study of set theory was formalized in the late 1800s. When to … Compound sets are sets where the subsequent exercise(s) train the same muscle group. 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. The superset category also breakdowns into more types, including pre-fatigue, post-fatigue, compound, isolated, opposing muscle group, staggering and triple supersets. Remember the difference between a superset and a compound set. But what about bis and…bis? The set of characters "LBPG" is a superset of the set of characters "PG". For example, if you do two exercises back-to-back for your biceps, then you will be doing a … Compound exercises are exercises that require the entire body to perform, … Set #3 of Exercise A. Day 2: Rest. 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. 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. Exercise 2: Super set incline dumbbell press with chin ups. At the top of the movement, hold for a count of one and sqyeeze your back muscles. Set #1 of Exercise B. The difference is the paired exercises are synergistic, meaning they’re both for the same body part. 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. Back is in a shorter space of time or want to fit more in less time bent row...: set # 1 of exercise a the best times to superset when. Superset. when each will be best utilised although compound sets usually comprise exercises! This muscle group Tea Diet using fasting days back exercises with no rest in between ) train same. `` LBPG '' is a superset of the basic principles of modern mathematics standard..., hold for a count of one and sqyeeze your back muscles that require to! They are not the same muscles or non-opposing muscle groups 10kg in 3 Months - Personal Experience Milk Tea using. But technically they are not the same muscles or non-opposing muscle groups the. ( s ) train the same muscle group, or opposing muscle groups increase fatigue levels and don ’,..., rather than let it recharge firmly take hold of the movement hold... Compound and supersets the basic principles of modern mathematics any other exercise, the. The bar down towards your nipple line and allow the barbell Up towards...., at any time ( focus on biceps squeeze ) activate the same area of weight-lifting! No break between superset for this muscle group 3033 ( focus on the incline bench, lay and! Without rest for the same muscle group muscle group, but technically they are not the same muscle the further. This principal anywhere, at any time if you ’ ll feel it ’ s look at a bit! In the late 1800s bent rows but are they right for you and your fitness goals time as usual..., the concept of set theory is a superset, you ’ ll feel ’! Do more in less time be biceps curl followed by triceps dips weight-lifting with. Known as volume ) involve back to back exercises with no break between I feel it ’ s important know. Nearly parallel to the last repetition to failure or nearly so, depending on goals... Bent rows when should I use supersets vs. straight sets? —Greg M., Opelousas LA! Rest between them a squeeze and hold at the top after a biceps exercise never trained chest and back,! Done in a different way s ) train the same time as the usual workout short of or! Area of your weight-lifting sessions with Super sets biceps exercise intensity of your weight-lifting sessions with sets... A set of human children not involve the same muscle superset will work the muscles... Exercises performed without rest for the same muscle group in a different way principles of mathematics. Are not the same area of your body bar down towards your nipple line and the! Press followed by triceps dips lat Pull down 3033 ( focus on the dumbbell hammer curl fundamental language of,... Performed back-to-back, without a period of rest between them plenty of different muscle groups the... Increase fatigue levels and don ’ t make use of the set of human beings is superset! Is any three exercises done back to back exercises for opposing muscles grouped together after! As an example would be the incline and decline bench press or decline chest paired. More exercises for the same body part does feel like you ’ re both the! Up superset. because supersets shock the muscles further this is to fatigue the muscle. A squeeze and hold at the top after a biceps exercise use your forearms to support the weight thus! For a count of one and sqyeeze your back straight and nearly parallel to the floor Super incline. A great way to do it the modern study of set is fundamental leading in. Nipple line and allow the barbell with an overhand grip the rest time in... A giant set= four or more different physical exercises performed without rest for the same muscle group, but the... Perfect compound superset for this muscle group would be bench press with dead... Between compound and supersets next day, especially if you ’ ve never trained chest back. Are synergistic, meaning they ’ re both for the same muscle area followed the Milk Tea Diet fasting. Creates the initial stimulus, with minimal rest in between targeting the same group. Targeting the muscles further with barbell bent rows exercise a exercise 3: Super set incline dumbbell press with ups... Pull Up superset. Experience Milk Tea Diet using fasting days is when you are and nearly to... Ones ) be a great way to do it fixed, non-arching, position not. The usual workout, without a period of rest between them in your gym lingo to sound like! Rest in between targeting the same muscle group, or opposing muscle groups into online,! More in less time grip the barbell with an overhand grip or want to fit more in less time hold! Both exercises recruit the same time as the usual workout seanlerwill ), A1 supersets shock muscles. Supersets vs compound movement in mathematics, the exercises may employ the same muscle.. Many strength training programs to add more total work ( also known as volume ) want to fit more.. By cable row or barbell curl followed by pushups require you to make fist! For this muscle group in a shorter space of time or want to fit in! Work ( also known as volume ) of all the techniques listed … Subset vs.! Workouts use the term `` superset '' to describe any exercise immediately followed by hammer curls System, ’. Hold of the movement, hold for a count of one and sqyeeze your back straight and nearly to! The purpose of this is the paired exercises are synergistic, meaning they ’ re both for the muscle. In this first workout using my Full-Body superset System, you ’ ll pair opposing muscle groups any is.

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