🔥 Compound Set Versus Super Set
✅ Many people only use superset or as I say, “SUPA-SET”, when talking about doing back to back exercises without rest. Maybe you care, maybe you don’t, but I feel it’s important to know what a superset actually means. You can start incorporating “compound set” in your gym lingo to sound less like a chad.⠀
✅ Compound set
Back to back exercises with no rest in between targeting the SAME muscle groups.
🚨 Incline Close-Grip / Bench Presses
🚨 HOW TO:
- On the incline bench, lay down and ensure that your back is in a fixed, non-arching, position.
- Firmly take hold of the barbell at a slightly-less-than-shoulder-width grip. Remember, you’ll be working with less weight than a standard, flat bench press.
- Lower the bar down towards your nipple line and allow the barbell to drop no farther than one inch from your chest.
- Drive the weight back upwards using a combination of triceps and chest strength.
Back to back exercises with no rest in between targeting OPPOSING muscle groups.
🚨 HOW TO Bent Over Barbell Rows
- Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent.
- Bend forward at your waist and grip the barbell with an overhand grip.
- Keep your back straight and nearly parallel to the floor.
- Keep your head and neck straight. This is the start position.
- Without moving your torso, exhale and lift the barbell up towards you.
- Keep your elbows close in to your bodyand use your forearms to support the weight.
- At the top of the movement, hold for a count of one and sqyeeze your back muscles.
- Return to the start position inhaling as you do so.