Compound Sets Definition, Benefits and Drawbacks + Sample workout

Maximizing efficiency and effectiveness in workout sessions is one of the main goals that many bodybuilders seek. Making the most out of each session and reaching specific milestones faster is a dream come true. That’s why different workout systems have been introduced to help bodybuilders gain and grow muscles more efficiently. Each of these techniques has its own benefits and drawbacks and if they’re performed correctly they can help you take a step closer towards your goal. However, these techniques may not be suitable for everyone. In fact, if you don’t choose the best methods according to your own condition and do things correctly, their positive effects may work adversely and turn out to be harmful or cause injuries. One of these techniques is the compound set. In this article we are going to talk about what compound sets are, who should incorporate them into their routines, their benefits and drawbacks, and an example workout routine, all supported by scientific research and statistics so that we can help you learn a little more about this technique. So without further ado let’s get started.

Compound Sets Sample workout

Here’s a sample compound set workout targeting the upper body muscles:

Chest Compound Sets

• Bench Press: 3 sets of 8-12 reps

• Push-Ups: 3 sets to failure (immediately after bench press)

Back Compound Sets

• Pull-Ups: 3 sets of 6-10 reps

• Bent-Over Rows: 3 sets of 8-12 reps (immediately after pull-ups)

Shoulders Compound Sets

• Shoulder Press: 3 sets of 8-12 reps

• Lateral Raises: 3 sets of 12-15 reps (immediately after shoulder press)

Introducing compound sets | What’s a compound set and how does it work?

A compound set involves performing two exercises that target the same muscle group back to back, without resting in between. Unlike traditional sets that may include rest periods or alternating between muscle groups, compound sets keep the focus intense and localized. For example, doing a bench press followed immediately by push-ups targets the chest muscles twice in quick succession, enhancing muscle fatigue and therefore leading to more muscle growth. Unlike supersets, which typically target opposing muscle groups, compound sets aim to thoroughly fatigue a specific muscle area by engaging it continuously through different movements and exercises.

Why should I use Compound Sets?

Compound sets are designed to push muscles to their limit. This can promote greater hypertrophy and endurance and that’s what triggers more muscle growth. According to a study published in the Journal of Strength and Conditioning Research, compound sets can significantly increase muscle activation compared to traditional sets [1].

Who Should Do Compound Sets?

Compound sets can be beneficial for various fitness levels, from beginners to advanced athletes. However, While compound sets can be highly effective, they are generally more suitable for intermediate to advanced lifters. Beginners may find the intensity challenging and should focus on building a solid foundation with traditional sets first. So if you’re quite away from being fit, it’s better to first build a foundation and get in shape before going for compound sets. Based on a research by the American College of Sports Medicine, beginners should focus on mastering form and building basic strength before incorporating advanced techniques like compound sets [2].

On the other hand, compound set works best for more experienced bodybuilders who are looking to overcome plateaus, build muscle endurance, and maximize the efficiency of their workouts.

1. Can beginners incorporate compound sets?

Yes, beginners can start with lighter weights and simpler exercises to ensure proper form and avoid injury. However never overdo things, listen to your body and consult an experienced trainer on your workout plan.

2. Are compound sets suitable for all fitness goals?

While compound sets are unbelievably useful when it comes to hypertrophy and endurance, they can be adapted for different goals, including fat loss and strength gains.

3. Can Compound Sets Benefit Athletes?

Bodybuilders are not the only ones who can benefit from compound sets. In fact, athletes can also benefit greatly from doing compound sets. These sets can improve muscle endurance and strength, which are crucial for sports performance. A study in the Journal of Physical Education and Sport found that compound sets can enhance athletic performance by increasing muscle stamina and power [3].

Benefits of Compound Sets

• Increased Muscle Hypertrophy

Compound sets can lead to greater muscle growth by increasing muscle activation. By targeting the same muscle group consecutively, compound sets increase the time under tension, a crucial factor for muscle growth. According to a study published in the Journal of Strength and Conditioning Research, increased time under tension can significantly enhance muscle hypertrophy [4].

• Increasing Muscular Endurance

Compound sets continuously target the same muscle group and by doing so, they lead to a significant enhancement in muscular endurance. A study from the Journal of science and medicine in sport has shown that compound sets can significantly boost muscular endurance compared to traditional resistance training [5].

• Time Efficiency

Despite having the desire, many bodybuilders don’t get to spend as much time as they want training. If you’re among the ones who have limited time for hitting the gym, compound sets offer a quick and effective workout session. Since rest periods are minimized, workouts are shorter but more intense.

Drawbacks of Compound Sets

• Risk of Overtraining

Compound sets are quite intense and if you don’t consult a trainer you might get carried away! This can lead to overtraining. You should always remember to listen to your body and allow adequate recovery time to prevent injuries and ensure continued progress without hurting yourself.

• Form Fatigue

As muscles fatigue, maintaining proper form can become challenging, increasing the risk of injury. According to a study in the Journal of Sports Science & Medicine, fatigue-induced poor form is a common risk with high-intensity training methods like compound sets [6].

• Not Ideal for everyone

 As we’ve mentioned before, beginners might struggle with the intensity of a compound set and could benefit more from traditional strength training initially.

Conclusion

Compound sets can appear to be truly impressive when it comes to reaching your desired results. They promote greater muscle hypertrophy, enhance endurance, and save time, making them ideal for advanced lifters and athletes who are looking to both enhance their physics and performance. However, the intensity of compound sets requires careful management to avoid overtraining and ensure proper form. Incorporating this technique strategically into a workout routine can lead to significant gains in strength and muscle size.

However, overtraining can turn results upside down. You should always, listen to your body and adjust your workouts to suit your fitness level to fully use the benefits of compound sets.

FAQ

References

[1] https://www.nsca.com/education/articles/infographics/maximizing-hypertrophic-training-effects-5×10-or-10×10/
[2] American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.
[3] Nasrulloh, Ahmad & Prasetyo, Yudik & Nugroho, Sigit & Yuniana, Rina & Kukuh, Wahyudin & Pratama,. (2022). The effect of weight training with compound set method on strength and endurance among archery athletes. Journal of Physical Education and Sport. 22. 1457-1463. 10.7752/jpes.2022.06183.
[4] Burd, Nicholas A., et al. “Muscle time under tension during resistance exercise stimulates differential muscle protein sub‐fractional synthetic responses in men.” The Journal of physiology 590.2 (2012): 351-362.
[5] Merrigan, Justin J., Margaret T. Jones, and Jason B. White. “A Comparison of compound set and traditional set resistance training in women: Changes in muscle strength, endurance, quantity, and architecture.” Journal of Science in Sport and Exercise 1 (2019): 264-272.
[6] Cabarkapa, Damjana V., et al. “Fatigue-induced neuromuscular performance changes in professional male volleyball players.” Sports 11.6 (2023): 120.
[7] Comana, Fabio. “A perspective on high-intensity interval training.” The National Academy of Sports Medicine (NASM) Blog (2013): 2014-11.