![]() ![]() ![]() Now we'll get into supersets and superset meaning. The main intent is to create as much fatigue as possible. Usually, compound sets use one big exercise paired with one smaller exercise that utilizes a different movement pattern. ![]() What distinguishes these from supersets is that a compound set will use two exercises that train the same muscle groups, like two dumbbell chest exercises. A compound set is when you perform two exercises back to back with minimal rest periods in between. Compound Sets:Ĭompound sets are most similar to supersets, so pay attention. This can be repeated for as long as possible. You strip some weight and immediately perform as many more reps as possible. These can also be used with any type of exercise, including a smaller isolation exercise.Ī drop set is performed by working to near exhaustion and then stopping. Drop Sets:Ī drop set sounds similar to a back-off set, but it's used predominantly in bodybuilding to accumulate maximal volume and completely fatigue the muscles. Instead, you typically concentrate on performing powerful, crisp reps. However, you usually don't max out (you can, depending on your goals). After your last set, you will drop some weight (usually 10-15%) and perform 1 or 2 drop sets of the same exercise. A back-off set is usually only seen in strength training programs when performing heavy sets (>85%RM). The next type of special set is a back-off set. Squat 5x5: Perform 5 sets of back squats with 5 reps in each set.ĭuring these sets, the weight may or may not fluctuate. It's also the most basic type of set and is what most people automatically think of when discussing weight training.Ī straight set means that you perform one exercise at a time using a rep scheme that does not fluctuate. Straight sets are the base of any workout split, especially for beginners. Instead, to provide you with some key foundational lifting knowledge, here's a look at 4 of the most common sets. We won't get into every set that exists as that would take far too long. ![]() That's why it's important to briefly touch on the other sets, so you can distinguish what's going on the next time you walk into the gym.įurther, knowing the other types of sets that exist will help highlight what makes supersets unique. This article will only focus on supersets, including the definition of a superset, how to use them, superset exercises and workouts, and superset programming tips.īut if you are new to the gym, you'll likely also hear about many other sets, which can make things confusing. If you just read this section's headline, you're probably thinking: "Whew, that's a lot of sets." Don't worry. Straight Sets vs Back Off Sets vs Drop Sets vs Compound Sets You're about to find out what's so super about supersets. How to incorporate supersets into your workout program.However, supersets only work if you use them correctly, and that's where we come in. We're about to get into all things related to supersets, so you know what they are and how to effectively use them in your workout. Of these, supersets are one of the most common and, in our opinion, one of the most effective. Simple and effective, there was nothing elaborate about it.īut in an ongoing attempt to optimize training, the fitness industry has introduced a plethora of special sets and rep schemes. Back in the day, a basic lifting program would prescribe a straight set of 3x10s across the board. These days, resistance training has become much more complicated, particularly if you're new to the lifting world. ![]()
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