What is Compound Sets and Super Sets?
- hard aesthetics
- Mar 3, 2019
- 1 min read
Updated: Jun 6, 2019
This training method includes a set of two continuous exercises without a break.
The basic difference between the compound set and the super set is that in the first category, in the compound super set we use different exercises for the same muscle group. For example, rowing and straight arm pull down for the back, and the second one in the super set we train muscles that cause opposite movement in the same joint, for example, biceps contribute to the elbow bend while the triceps in the extent.
Advantages Super sets:
1) Increased venality.
2) Ideal for training maximum performance but short duration.
3) Biceps, triceps competitor sets is one of the best ways to show off your hands.
Advantages Compound super sets:
1)They work a wider range of muscles of the same muscle so that your muscle is exercised with greater symmetry and detail.
2) One of the best volume methods.
Example for compound super sets.
It is good to use first isolated and then complex for set of large muscle groups.
1)Back=Straight Arm pull down - Seated Row Machine.
2)Chest= Cross over - Barbell Bench press
3)Biceps= Standing Barbell curls,Preacher curs
4)Triceps= Cable Push down,Cable Tricep extension.
5)Shoulders=Side Lateral raise,Machine Military press.
6)Legs= Leg extension,Squats
Example Super sets.
In this category, alternating competing muscles gives you the opportunity to relax a little better with the result of picking up many pounds in both exercises and gaining more power.
1)Chest/Back=Barbell Bench press/Seated Machine row
2)Quads/Hamstrings=Leg press/Lying Leg curls
3)Shoulders/Deltoids have 3 heads front,middle,rear,you can do supersets with each other like,military machine press/Side lateral raise. And don't forget traps you can do superset like rear lateral raise with shrugs.
4)Biceps/Triceps=Barbell curl/Cable Rope pushdown
5)Abs and lower back= Crutches/hyperextensions.
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