2nd Aug 2013
If you’re stuck in a rut and looking for a way to increase the intensity of your workouts, compound sets fit the bill nicely. Sometimes confused with supersets, compound sets are an effective tool for any bodybuilder wanting to push a muscle group beyond its limits!
A compound set is the execution of two sets back-to-back, targeting the same muscle group. An example would be ten repetitions of dumbbell flies immediately followed by ten repetitions of the barbell bench press. This is different to superset sets, which is the back-to-back execution of exercises targeting antagonistic muscle groups, such as bicep curls (biceps) followed by arm extensions (triceps).
Benefits to compound sets are as follows:
As with any advanced training technique, compound sets should not be used during every training session. They should be used sparing at times when you want to turn up the intensity to spur on progression. You will likely have to reduce the resistance you can normal handle during compound sets due to the greater level of fatigue you’ll face.
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