One of the most effective ways to stimulate the growth of rock hard muscle in any part of the body is to totally fatigue that muscle group. It is not enough to simply fatigue a muscle group but the key to growth is the ability to utilize as many different stimuli as possible in order to achieve this goal. If it only took one or two exercises per workout session to spark growth then training the back and biceps would be simple. In that scenario you would grow thick sweeping lats and arms with peaks reminiscent of the ski slopes in Aspen with three sets of one armed Bent over Rows, lat pulls, alternating bicep curls and preacher curls for the biceps. The fact of the matter is that muscle needs to be stimulated from many angles and in many ways to optimize growth. Compound setting enables you to fit in as many exercises for a single body part as you can in each exercise bout.
Many people utilize super sets to maximize the amount of body parts that they can train during a workout session. As you may already know super setting is the pairing up 2 exercises or more that work opposing muscle groups. Compound setting is pairing two or more exercises that target the same muscle groups. Compound setting is founded on similar principals to super setting. The difference lies in the muscles targeted in the second exercise. The second exercise should target the same muscle group. What this does is to further recruit muscle fibers that may not get recruited from different angles. Compounding the muscle fiber recruitment in a given area will further fatigue that area causing more damage and later on more physiological changes (Growth). Compound setting also allows for you to accomplish more exercises for a certain body part in a shorter period of time.
Due to the fact that compound setting adds to the length of each particular set the muscle group will be totally decimated after only 4-6 sets. This type of training will increase your muscular endurance as well. Each muscle in your body has a certain composition of either (Type 1(muscular endurance) or type 2b (power & strength) muscle fibers. Compound setting with a moderate to heavy weight targets both fiber types, thoroughly fatiguing the muscle. This also promotes maximal muscle growth and stokes your metabolism.
When choosing weights to begin compound setting, choose weights that you consider to be only moderately intense until you are familiar with compound setting. Pick a weight that you know you can usually manage for 3 sets of 12 but not 3 sets of 15. While compound setting you may only be able to complete 8-10 reps by the 3rd set. Try to use the same poundage through the entire workout. For instance, let’s take a look at the back.
First choose exercises that complement each other. For example it would be good to use two exercises that work completely different parts of the back. I will choose Lat pulls and cable reverse flies. Lat pulls will target the lats and bi’s the reverse flies will target the rhomboids and rear delts. Complete one set of lat pulls and immediately without rest complete a set of the reverse flies. The completion of both exercise sets equals 1full compound set. Rest for 30-90seconds and repeat 3 more times. Choose up to two more pairs of exercises for the back taking care to choose different areas of the back with each exercise. That will amount to 24 sets in total. Because of how the workout is structured you should complete this routine in less than 40-45 minutes. You can then do the same thing to the biceps in the next 10-15 mins. You should only use 2 compound sets (4exercises for 4 sets), as they are totally pre-fatigued. A great combo to hit is seated incline dumbbell curls and standing cable curls. If you find that you cannot finish a set please stop for a couple of seconds and complete the number that you have allotted. If you can stand the fire that will ignite in both your back and biceps and remain true to the short breaks you will feel a pump like no other workout! Build your better body with compounding one set at a time.
Beginners Compound Set Sample routine Back and Bi Day:
Hyper Extensions 4 sets X 10 reps X lbs ?
Bent Over Rows 4 sets X 10 reps X lbs?
Finish both exercises together, rest only 30 - 90 secs and move to the next set… try your best not to drop weight each set. Complete all 4 sets and move to the next set.
Seated Row 4 sets X 10 reps X lbs?
Dumbbell Pullovers 4 sets X 10 reps X lbs?
Burnout set to be done right after the last bicep set… 25 pull-ups
Hammer Curls 4 sets X10 sets Xlbs?.
Reverse Curls 4 sets X10sets Xlbs?
30 secs between sets
Written By Dre Farnell