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