Compound sets work the same muscle group back-to-back before rest.Â
Falling into a rut or hitting a plateau is a common challenge when training over an extended period. But did you know that, backed by science, not only can varying your routines boost your progress, but creatively pairing your exercises can also yield significant benefits (1)? Unlike compound exercises, compound sets focus on specific muscle groups and shouldn’t be confused with supersets, which target opposing muscles through consecutive routines. This article delves into the advantages of incorporating compound sets into your training regime and offers guidance on effectively integrating this method into your workouts for enhanced results.
What Are Compound Sets?
Compound sets are back-to-back exercises that significantly stimulate the same muscle group. This is great if you’re short on time or want to boost muscle hypertrophy massively. However, the loading of compound sets is aggressive, and the lack of rest between the routines makes it a demanding training modality.Â
Compound sets are a great way to keep your training challenging. It’s effective for getting to the deep muscle fibers of the muscle group you’re working on as it hones in on that area. This training method is versatile and can include all sorts of workouts.Â
Benefits of Compound Sets
Compound sets offer a specific training stimulus that allows an athlete to push the muscle beyond failure. They are a tested and trusted way to maximize muscle growth. Below are the benefits of compound sets.Â
Build Strong Mind Muscle Connection
Compound sets allow you to attack a particular muscle in different ways with various angles of resistance. Loading heavy and tackling with one exercise after the other is a sure way to focus on that muscle and increase your mind-muscle connection. Research supports the mind-muscle connection to induce muscle hypertrophy and growth (2).Â
Saves Time
Compound sets are effective for maximizing time in the gym. During this training method, you hit the routines back to back with no rest in between, reducing your overall time spent training during your workouts.Â
Maximize Time Under Tension
Time under tension is an important factor for muscle growth (3). Moving from one routine to another without rest ensures that the muscle under focus spends a longer time under tension. This could lead to an increase in muscle hypertrophy and growth.Â
Better Conditioning and Working Capacity
The constant training that compound sets give a particular muscle boosts its stimulus. Over time, this increases the working capacity of the athlete. You can also train with a bilateral and unilateral variation of an exercise during compound sets. This aids in better conditioning while improving the nervous and cardiovascular systems of the trainee for heavier loads.
Greater Metabolic Demand
The lack of rest between the exercises in a compound set places a greater metabolic demand on the muscle. This stimulates the body’s hormones to rebuild the stressed muscle area, leading to growth.Â
Develop Muscular Strength
Compound sets are hard on the muscles, putting them under tension for longer. Over time, this increases endurance and training capacity and improves muscle strength.Â
How to Implement Compound SetsÂ
Compound sets are best for intermediate or advanced lifters who want to boost muscle growth. To maximize results, start with an intense routine and add a less strenuous one. Some experts begin with a compound exercise followed by an isolation exercise.
This is to fatigue the muscles strategically and effectively. You don’t want your muscles failing during the intense part of the training, resulting in an injury. It’s also important to avoid routines that excessively stress small joints like the ankles, wrists, or shoulders.Â
Sample Workouts with Compound Sets
Are you planning to incorporate compound sets into your training? Below are some exercises you could use with the muscle groups they target.
| Biceps | ||
| EZ Bar Curls | 3 sets | 8-12 reps |
| Alternating Dumbbell Hammer Curls | 3 sets | 8-12 reps |
| Triceps | ||
| Tricep Pushdowns | 3 sets | 8-12 reps |
| Cable Extensions | 3 sets | 8-12 reps |
| Shoulders | ||
| Overhead Presses | 3 sets | 8-12 reps |
| Lateral Raises | 3 sets | 8-12 reps |
| Chest | ||
| Barbell Bench Presses | 3 sets | 8-12 reps |
| Dumbbell Flyes | 3 sets | 8-12 reps |
| Back | ||
| Pullups | 3 sets | 8-12 reps |
| Cable Rows | 3 sets | 8-12 reps |
| Quads | ||
| Leg Presses | 3 sets | 8-10 reps |
| Leg Extensions | 3 sets | 15-20 reps |
| Hamstrings | ||
| Dumbbell Romanian Deadlifts | 3 sets | 8-10 reps |
| Hip Bridges | 3 sets | 10-15 reps |
| Glutes | ||
| Goblet Sumo Squats | 3 sets | 8-10 reps |
| Frog Pumps | 3 sets | 20 reps |
FAQs
What’s the difference between a compound set and a superset?
Compound sets involve doing two or more exercises back-to-back without rest for the same muscle group. Supersets are similar, but the exercises are for opposing muscle groups. An example of a compound set is a leg press and leg extension done without rest, while a superset could be a biceps and triceps routine done without rest.
Do compound sets build muscle?
Yes, compound sets are effective for building muscle. They employ the principles of time under tension, encourage a strong mind-muscle connection, and increase metabolic demand, all of which contribute to building muscle over time.
How many compound sets should I do?
Beginners can start with 2 or 3 sets per exercise, leading to 4 or 6 hard sets in your compound set. Advanced lifters can hit as high as 4 sets per exercise. Â
Wrapping Up
Compound sets offer an innovative approach to exercise pairing, optimizing your outcomes. They refresh your workout routines, fostering muscle growth, endurance, and strength. These sets can be applied to large muscle groups, such as the legs, chest, and back, and smaller ones, including the abs, calves, and arms, keeping your fitness journey engaging and productive.
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References
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
- Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701
