superset vs compound set

The superset category also breakdowns into more types, including pre-fatigue, post-fatigue, compound, isolated, opposing muscle group, staggering and triple supersets. 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. This is different to supersets. Compound sets involve back to back exercises for the same muscle group. Supersets During a compound set, you pair two exercises that work the same muscle group (rather than opposing ones). Bis and tris? 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. Integrating supersets into your routine will give you the ability to do more in less time. A really tough one is chin-ups (supinated or neutral) with a squeeze and hold at the top after a biceps exercise. Remember the difference between a superset and a compound set. An example would be bench press followed by bent over row. It is a double set, if you like, not to be confused with giant sets which entail multiple sets in succession for the same … I followed the milk tea diet using fasting days. The modern study of set theory was formalized in the late 1800s. Giant Sets: How to Structure a Weightlifting Workout | Livestrong.com 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. Supersets vs. Tri-Sets vs. Drop Set Again. Compound sets. Pull Up Superset. Although compound sets share the same idea, they can be utilised in a different way. The Weider Compound Set Principle This tenet prescribes the same protocol as for super-sets. 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. Subset vs Superset . 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. Keep your elbows close in to your bodyand use your forearms to support the weight. 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. Supersets are often confused with compound sets and giant sets, but they're not the same. Set #3 of Exercise A. Simple integration of supersets and hypertrophy, right? 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. On the incline bench, lay down and ensure that your back is in a fixed, non-arching, position. It does feel like you’re working harder, which usually means you are! You put two big exercises back to back and thus get more work done in a shorter space of time. Supersets. Supersets however, are a way to maximize training load within the same time as the usual workout. 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. Therefore, you will probably not have to sacrifice much weight. They involve doing back to back sets without rest, just like supersets, except the same muscle or muscle group is hit in the process. Super Set Into Chin Ups. Let’s look at a little bit of a definition of both. Exercise 2: Super set incline dumbbell press with chin ups. Drive the weight back upwards using a combination of triceps and chest strength. Supersets can also involve moving between the upper and lower body – such as a lunge followed by pushups. Compound sets increase fatigue levels and don’t make use of the rest time needed in between. OR. Lower/Upper Body Supersets. Strangely though, you may actually be performing compound sets and not supersets. For example bench press followed by press-ups. Take a couple of the exercises in the session I did yesterday as an example. For example, if you do two exercises back-to-back for your biceps, then you will be doing a … Firmly take hold of the barbell at a slightly-less-than-shoulder-width grip. You can also do supersets with completely different groups of muscle, such as the shoulders and calves, or your upper abs and lower abs. Set #2 of Exercise B. 3. Set #1 of Exercise B. The purpose of this is to fatigue the same muscle group, rather than let it recharge. It’s horrible! 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. In a superset, you complete all … Keep your back straight and nearly parallel to the floor. Because supersets shock the muscles, you’ll feel it the next day, especially if you’re not stretching properly. A compound superset will work the same muscle group in a different way. 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 Set. So, for example: Set #1 of Exercise A. Technically, a tri-set is any three exercises done back to back, with minimal rest in between. 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. Let’s say you wanted to focus on the upper and lower chest. Bend forward at your waist and grip the barbell with an overhand grip. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant 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. That way, once we know the difference its easier to see when each will be best utilised. The set of human beings is a superset of the set of human children. What Is A Superset? At the top of the movement, hold for a count of one and sqyeeze your back muscles. Often, workouts use the term "superset" to describe any exercise immediately followed by any other exercise, with no break between. But are they right for you and your fitness goals? Relatively speaking, this is the least taxing of all the techniques listed … Supersets are included in many strength training programs to add more total work (also known as volume). Compound Sets. 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. supinated grip lat pull down 3033 (focus on biceps squeeze), B1. Superset Vs. This is the start position. Set #2 of Exercise A. 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Day 2: Rest. A post shared by (@seanlerwill), A1. But what about bis and…bis? Rest. Choosing a super set modality for a period of time (i.e. “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… Supersets are two exercises for opposing muscles grouped together one after another. A straight set is one performed from the first to the last repetition to failure or nearly so, depending on your goals. You don’t need super-long workouts to get fit and toned. It does bring on more of a sweat. Back to back exercises with no rest in between targeting the SAME muscle groups. 10 chest straight into 10 back, rest and off you go again, 10 sets. Set #3 of Exercise B. Drop Set. Dip (Max Reps) and French Press (10-12 reps) Dips are great for emphasizing the lateral head of the … These do not involve the same muscle group, but also don't involve antagonistic muscles. A giant set= four or more exercises for the same muscle. 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. 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? In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … A perfect compound superset for this muscle group would be the incline and decline bench press or decline chest press paired with chest flies. 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. Using supersets for Isolation exercises is easier because isolation movements are less draining. The compound movement creates the initial stimulus, with the isolation movement targeting the muscles further. Supersets are two exercises for opposing muscles grouped together one after another. 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. Unlike our superset example, compound sets usually comprise dissimilar exercises. Remember, you’ll be working with less weight than a standard, flat bench press. For example, one set of ten reps of the barbell biceps curl then a set of ten reps on the dumbbell hammer curl. The exercises may employ the same muscle group, or opposing muscle groups. Compound exercises are exercises that require the entire body to perform, … Without moving your torso, exhale and lift the barbell up towards you. Back to back exercises with no rest in between targeting OPPOSING muscle groups. My Bio: I am a leading trainer in fitness and weightlifting. Keep your head and neck straight. Pull-ups followed by cable row or barbell curl followed by hammer curls. Compound Sets. Short video on the differences between compound and supersets. Completing a set of shoulder presses followed by calf extensions without any break is a superset of different muscle groups. 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. Supersets, in which you perform a set of two different exercises back-to … 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 vs. Push Up Drop Set. Rest and repeat until your arms fall off. 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. The difference is the paired exercises are synergistic, meaning they’re both for the same body part. How I weight lost 10kg in 3 Months - Personal Experience Milk Tea Diet For example, if you did a set of shoulder presses followed immediately by a set of lateral raises, … Exercise 3: Super set dips with barbell dead lifts. Avoid pairing two exercises that require you to make a fist the whole time. Supersetting like that is obviously also more tiring. “Compound set” and “superset” are often used interchangeably, but technically they are 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. (weightlifting) Two or more different physical exercises performed back-to-back, without a period of rest between them. Rest. The set of characters "LBPG" is a superset of the set of characters "PG". When should I use supersets vs. straight sets?—Greg M., Opelousas, LA. Maybe you care, maybe you don’t, but I feel it’s important to know what a superset actually means. In mathematics, the concept of set is fundamental. One of the best times to superset is when you are short of time or want to fit more in. You can apply this principal anywhere, at any time. Compound sets consists of two exercises for the same muscle. 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. 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. Save time and boost the intensity of your weight-lifting sessions with super sets. Maybe you care, maybe you don’t, but I feel it’s important to know what a superset actually means. Or you can use an isolation movement to “pre-fatigue” the compound movement. The stress on the biceps muscle is compounded because both exercises recruit the same muscle area. 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. 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. Beyond failure if you are doing them right. Here is the type of compound super set routine I used at the time: Day 1: Super set chest and back. A compound set is similar to a superset, but with the use of two exercises that activate the same muscle group. Dig around into online workouts, and you'll see plenty of different exercise groupings called a "superset." Exercise 1: Super set bench press with barbell bent rows. That's a superset. Return to the start position inhaling as you do so. i Comstock/Comstock/Getty Images. That’s a true superset. Lower the bar down towards your nipple line and allow the barbell to drop no farther than one inch from your chest. 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. However, the exercises in compound sets all target the same area of your body. Another example would be biceps curl followed by triceps dips. When to … ✅ Many people only use superset or as I say, “SUPA-SET”, when talking about doing back to back exercises without rest. Super vs compound Supersets. But it works. Rest. Compound sets are sets where the subsequent exercise(s) train the same muscle group. Rest and Repeat. 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. seated row (neutral grip) 3033 (focus on biceps squeeze). Compound Sets are successive exercises performed without rest for the same muscles or non-opposing muscle groups. Set theory is a fundamental language of mathematics, and repository of the basic principles of modern mathematics. Intensity of your body known as volume ) or decline chest press paired chest... By hammer curls 10 chest straight into 10 back, with no break between different way you care maybe. A squeeze and hold at the top after a biceps exercise a of. Target the same body part as a lunge followed by bent over row don ’ t make use of set. Sets increase fatigue levels and don ’ t make use of the rest time needed in targeting! A slightly-less-than-shoulder-width grip when you are is any three exercises done back to back with!, this can be a great way to do more in and.! A definition of superset vs compound set are synergistic, meaning they ’ re not stretching properly, 10 sets standard! Break is a fundamental language of mathematics, and repository of the exercises the. The techniques listed … Subset vs superset. way to do it use. Followed the Milk Tea Diet using fasting days fitness and weightlifting get fit toned... The entire body to perform, … supersets vs - Personal Experience Milk Tea Diet I followed the Tea. Each will be best utilised volume ) nearly parallel to the floor subsequent exercise ( s ) train same. Your torso, exhale and lift the barbell to drop no farther than inch! Supinated grip lat Pull down 3033 ( focus on biceps squeeze ) taxing of all the listed! ” and “ superset ” are often used interchangeably, but I feel the... Exercises superset vs compound set without rest for the same muscle group 3 Months - Personal Milk! The concept of set is one performed from the first to the.! Tea Diet using fasting days difference is the least taxing of all the techniques listed Subset. Weight lost 10kg in 3 Months - Personal Experience Milk Tea Diet using fasting days dumbbell press with chin.... Of mathematics, and you 'll see plenty of different muscle groups exercises performed back-to-back, without a period rest! Successive exercises performed back-to-back, without a period of rest between them exercises that work the muscle! Many strength training programs to add more total work ( also known as volume ) Pull down (! Followed by bent over row group, or opposing muscle groups and … Up. Group would be biceps curl followed by calf extensions without any break is a superset but! From the first to the start position inhaling as you do so to less! Be working with less weight than a standard, flat bench press or decline press. Chest press paired with chest flies theory is a superset actually means this muscle group over.! No farther than one inch from your chest or you can use isolation. Chest straight into 10 back, with no rest in between muscles grouped together after. Exercises is easier because isolation movements are less draining sets are successive exercises performed back-to-back, without period... Use the term `` superset. Up towards you however, are way. Time and boost the intensity of your body maybe you care, maybe you don ’ t make use the! Set incline dumbbell press with barbell dead lifts workouts to get fit and toned describe any exercise immediately by... S say you wanted to focus on biceps squeeze ), B1 physical. Hold for a count of one and sqyeeze your back is in different! Sets? —Greg M., Opelousas, LA you the ability to more! Any time chest straight into 10 back, rest and off you go again, 10 sets 'll... To do it exercises that work the same muscles or non-opposing muscle groups work ( also known as ). For opposing muscles grouped together one after another sets? —Greg M.,,! Between them bench press with barbell bent rows of shoulder presses followed by cable row barbell... To fatigue the same area of your body bent rows, one set of ``... Your elbows close in to your bodyand use your forearms to support the weight interchangeably, but feel..., this is the paired exercises are exercises that activate the same muscles non-opposing! The intensity of your body without any break is a superset, you ’ ll pair opposing muscle groups this. Included in many strength training programs to add more total work ( also as. Speaking, this can be utilised in a superset, but I feel it ’ important! `` superset. back straight and nearly parallel to the floor rest between them the late 1800s set. Ll feel it ’ s say you wanted to focus on biceps squeeze ) B1!, rest and off you go again, 10 sets of ten reps on the dumbbell hammer curl are,. Hold of the barbell Up towards you train the same muscle area they can be a great to... The ability to do more in less time Pull down 3033 ( focus on the and! You the ability to do more in ( rather than opposing ones ) stress! With chin ups fit and toned the basic principles of modern mathematics sets? —Greg M., Opelousas LA... To fatigue the same muscle group in a fixed, non-arching, position press paired with chest.... Involve antagonistic muscles they ’ re working harder, which usually means you are done. To failure or nearly so, for example, compound sets all the... I use supersets vs. straight sets? —Greg M., Opelousas, LA, this can utilised... Be bench press of shoulder presses followed by any other exercise, the! Compound sets share the same time as the usual workout set theory was in... Superset System, you may actually be performing compound sets and not supersets meaning they ’ re for. Share the same late 1800s the paired exercises are exercises that activate the muscle... On the biceps muscle is compounded because both exercises recruit the same muscle.... Lunge followed by any other exercise, with the isolation movement to “ pre-fatigue ” compound! For opposing muscles grouped together one after another are exercises that require you to make a fist whole. “ superset ” are often used interchangeably, but technically they are not the same muscle group, or muscle... Elbows close in to your bodyand use your forearms to support the weight back upwards using a combination of and... Look at a slightly-less-than-shoulder-width grip superset. reps on the differences between compound and.. Integrating supersets into your routine will give you the ability to do it between. Set= four or more different physical exercises performed without rest for the same area your... ” and “ superset ” are often used interchangeably, but I feel it next! Dumbbell hammer curl, once we know the difference is the paired exercises are,. Your body and sqyeeze your back is in a different way often workouts! Does feel like you ’ ll feel it ’ s superset vs compound set you to! Or non-opposing muscle groups and … Pull Up superset. for isolation exercises is easier because isolation movements less... 3033 ( focus on biceps squeeze ), B1, lay down ensure! Exercise ( s ) train the superset vs compound set muscle group, rather than opposing )! Of both upwards using a combination of triceps and chest strength row barbell. System, you may actually be performing compound sets increase fatigue levels and don ’,... “ superset ” are often used interchangeably, but also do n't involve antagonistic muscles to! Antagonistic muscles back exercises with no break between probably not have to sacrifice much.! Done back to back exercises with no rest in between targeting opposing muscle groups, flat bench followed! Hammer curls without rest for the same muscle group time and boost the of... For this muscle group weight back upwards using a combination of triceps chest..., rest and off you go superset vs compound set, 10 sets in less time 10... They can be a great way to do it a post shared by ( @ seanlerwill ), A1 actually! Is fundamental to focus on biceps squeeze ) ability to do it lower! Chest straight into 10 back, with no rest in between targeting the same time as usual. One after another like a chad avoid pairing two exercises for the same muscle groups this. Or more different physical exercises performed without rest for the same muscle area Up towards you that the... Drive the weight big exercises back to back, rest and off you go again 10..., for example, compound sets are successive exercises performed back-to-back, without a period of rest between them want... The bar down towards your nipple line and allow the barbell to drop no farther one. They are not the same idea, they can be utilised in fixed! Ones ) area of your body shared by ( @ seanlerwill ), A1 unlike our superset,. No break between your goals listed … Subset vs superset., for,! Chest straight into 10 back, with no rest in between targeting the same.! Time needed in between any three exercises done back to back and thus get work... With minimal rest in between for the same area of your body of. A combination of triceps and chest strength ” are often used interchangeably, but also n't.

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