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Compound sets involve performing two exercises for the same muscle group back-to-back, allowing for more efficient and complete muscle fatigue. This method can be used to target multiple muscles in a group from different directions, encouraging potential muscle growth over a shorter period of time. Experts recommend performing two to three compound sets for a given muscle group, followed by one or two compound sets for a secondary muscle group. Each compound set should be performed four to six times without rest between the two exercises and for a total of eight to 12 repetitions.
In strength training, a compound set is a pair of exercises that are performed back to back with no rest in between. However, unlike supersets, in which the athlete alternates between sets of exercises for two different or opposing muscle groups, compound sets involve performing two exercises for the same muscle group back-to-back. A compound set for the chest, for example, might include a barbell bench press followed by a pushup. The benefits of performing compound sets are that a given muscle group can be fatigued in less time, making training more efficient. Another advantage is that the muscle group can be more fully fatigued by targeting as many different aspects of the muscle as possible.
When training a muscle group like the back, which is made up of many muscles running from the trapezius in the upper back to the latissimus dorsi on either side of the back, strength training for that group can be time consuming, especially when combined with a secondary muscle like the biceps. It can also be difficult to work a given muscle to exhaustion, a necessary component of optimal muscle building. Utilizing the compound set helps to reduce not only the time required to complete the workout, but also the total number of exercises in the workout for the muscle group being trained. For example, pairing an exercise for the lats like a lat pull-down with one that targets the rhomboids between the shoulder blades like the reverse fly forms a compound set that targets two muscles in quick succession. Another combination that could be done for the back includes dumbbell shrugs for the upper traps followed by single-arm dumbbell rows for the rhomboids, middle and lower traps, and lats.
Organizing strength training in this way also ensures that an optimal number of muscles are fatigued as completely as possible. Since the compound set targets multiple muscles in a group from multiple directions, more total muscle fibers are recruited to do the required work. Muscles contain a few types of fibers, some that are better suited to low-intensity, higher-endurance work and others that are better suited to high-intensity, fast-burst activity. Using the compound set increases the likelihood that different fiber types will be trained in a single workout, which encourages more potential muscle growth over a shorter period of time.
While expert recommendations can vary on how to structure a compound set workout, one method is to perform two to three compound sets, or four to six total exercises, for a given muscle group. This can be followed by one or two compound sets for a secondary muscle group, such as the triceps after a chest workout. Not only is the secondary muscle group smaller, but since these muscles help the larger group in the first round of compound sets, they will already be partially exhausted or fatigued beforehand. Each compound set should be performed four to six times without rest between the two exercises and for a total of eight to 12 repetitions. Experts recommend resting 30-90 seconds between each compound set before repeating.
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