If you want to make the most of your time in gym, optimal training techniques are essential for achieving fitness goals. Two of the more common techniques used by athletes and nonathletes alike are supersets and compound sets. Though similar in that they both consist of executing a series of exercises one after the other, their differences come down to execution and benefits. Knowing the differences between them can assist you with making a decision on which is best for your fitness goals and preferences.
Supersets and Compound Sets: What is the Difference?
Supersets: When a person performs two exercises in a row with little to no rest in between. You can do these exercises on the same muscle group (agonist supersets) or opposite muscle groups (antagonist). So pairing something like bicep curls with tricep extensions is an agonist superset, and bench press with bent-over rows would be an antagonist superset.
Compound Sets: Similar to the previous type, this one requires you perform two exercises in a row, but this time around the second one should be for an entirely different muscle group as well. Additionally, in a compound set we work different muscle groups which are always synergistic or complementary whereas in supersets we can exercise the same or opposite muscle group. For example, squats and push-ups or lunges and dumbbell shoulder presses are considered compound sets when practiced together.
Advantages of Supersets and Compound Sets:
Supersets and Compound Sets: Super-sets and compound sets save time by allowing you to accomplish more work in a shorter time. This method works through the technique of reducing the amount of rest one has between exercises, which provides a higher intensity workout thus raising caloric expenditure and metabolic reactions. This is especially beneficial for those who are busy or pressed for time with workout.
More Force and Volume: Doing exercises in a row with little rest (supersets of compound sets) forces your muscles to work harder, dealing with extra exhaustion. This greater intensity activates more motor units and creates metabolic stress on the muscles, which promotes both muscle growth and strength increases. It stimulates muscle hypertrophy and to a certain extent muscular endurance by allowing you to do more volume in less time.
Improved Muscle Coordination and Balance: Multi-joint movement of supersets and compound sets can enhance muscle co-ordination and balance by working on more than one muscle group simultaneously. In particular, compound sets encourage more functional movement patterns and synergistic muscle activation resulting in a better transfer to sports performance or simply daily function. And by alternating among exercises (in supersets), they fatigue smaller stabilizer muscles—improving balance and overall proprioception.
Prevents Plateau and Adds Variation: By including supersets and compound sets in your workout routine you are adding variety to your program, which helps prevent plateaus by constantly providing new challenges to the muscle. Varying the exercises, rep ranges and rest intervals keeps routines fresh and exciting, as well is you preventing adaptation for maximum results long-term. Having different types of workouts helps keep it fresh so you do not get bored and are less likely to make excuses not to stick with your fitness routine long term.
Supersets and compound sets are two training techniques that provide unique benefits for beginners and experienced fitness enthusiasts alike. Whether your goal is to grow muscle, gain strength, or build muscular endurance these additional strategies will help you achieve the most of your workouts sooner and effectively. Please try different variations, and adapt your method for you, your desires and goals; and see how much better it works out for you!
