SUPERSETS AND COMPOUND SETS
I hear people use these interchangeably all the time, and although they are similar, there are some slight differences. .
Superset - After finishing one exercise, immediately follow with another exercise for a DIFFERENT muscle group. .
Compound set - After finishing one exercise, immediately follow with another exercise for the SAME muscle group.
Both of these workout intensity techniques are great for extending a set, and possibly turning anaerobic exercises into aerobic ones. This could help burn more calories by keeping the heart rate higher for longer. .
However, both can aid in muscle growth as well. Compound sets can be used to fatigue one area of a muscle group, allowing someone to target another area better. For example, doing supinated curls before traditional dumbbell curls can help fatigue the brachialis, preventing it from assisting in the db curl. .
Supersets allow you to fit more volume into a single workout session, especially when short on time. In these videos, I superset a chest movement with an ab movement so that I could finish my workout in less time. Since my abs were not fatigued from the first move, I was still able to work them at a high intensity. Supersets can also be used as corrective techniques. A lot of people have stronger push muscle (chest, anterior delts, triceps) than pull muscles (back, biceps, posterior delts). As a result, people develop poor posture and increase risk of injury. By supersetting a pull move following a push move (ie dumbbell rows following a bench press), we are able to help balance the workload for each muscle group. This will not fix the problem alone, but it can assist. .
All in all, supersets and compound sets are great ways of changing up your workout and making it more intense. Try incorporate some into your next workout! Let me know in the comments some of your favorite superset and compound set pairs.
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