There is this kid in the gym who never shuts up about how intense his workouts are because all he does are "supersets" and "compound" sets. Are these really that much more intense than regular straight sets? What exactly are supersets and compound sets? -Paul B., Georgetown University
Compound sets and super sets are advanced training techniques that are more intense than the more common, straight set kind of training. A compound set is a series of two or more exercises for the same body part, performed one after the other with little or no rest. These kinds of sets are commonly used for the larger muscle groups. With chest, for example, the following would be a good compound set:
Start off with incline dumbbell flies and do ten to twelve reps. Once you've reached failure, go right into incline dumbbell presses for as many as you can. This simple method of continuing to fatigue a muscle with a compound movement after you have reached failure in an isolation movement is a helpful tool for adding mass and breaking sticking points in the gym.
Supersetting is an equally intense exercise technique, though not as strenuous on one individual muscle group. Supersetting consists of performing two exercises back to back for opposing muscle groups. An example would be overhead tricep extensions followed by standing dumbbell curls. Another good superset might be leg extensions right into lying leg curls. Supersetting is primarily used for smaller muscle groups, but it can be applied to larger ones, too, like the chest and back.
When used correctly, compound sets and supersets are great ways to add variation to your routine, and to keep each workout interesting.
I've been lifting pretty seriously since I got here in September, but now I just feel like I am stagnating in the gym. My workouts are long and boring, and I think my strength is actually going down. I have cut back a little bit, and that has helped, but I am still pretty unmotivated at this point. Any ideas on how I can spice up my workouts a little bit and make them more interesting? - Freshman resident of Bush Hall
The first thing you can vary is the order in which you perform each exercise in a specific workout. Take a typical chest workout, for example. A standard chest workout would normally begin with a heavy compound movement or two, say flat bench and incline dumbbell press. Then would come a finishing movement or two, maybe the pec deck or cable flies. To change it up, try just reversing the order of the exercises performed. Sure, your last sets of benches will be humbling because your chest will already be thoroughly fatigued, but variation is what will keep your body adapting and your muscles growing.
Another thing you may change up is the way in which an exercise is performed. Take lying triceps extensions (also know as skull-crushers), for example. Instead of using a bar, try using dumbbells. Holding one in each hand, mimic the same motion, but with your thumbs facing you. This variation should place a little bit more emphasis on the long head of the triceps, thereby hitting the muscle slightly differently and giving greater benefit.
Another example of variation may be changing up the position in which you perform an exercise. To illustrate, I will talk about seated dumbbell curls. Try adjusting the bench from a right angle to a slight incline. With your head against the bench, and your arms hanging at your sides, curl up slowly, keeping emphasis on the contraction of each arm. This exercise puts a little bit more emphasis on the upper bicep, which gives you more definition and separation between the bicep and the front delt.
Another idea would be to take a chest and back workout and just do pull-ups and push-ups. These exercises using one's own body weight are a great way to build up stamina in the back and chest, as well as add definition. Also, these exercises hold some cardiovascular benefit that might not be present in a slow and heavy weight session.
Through constant variation, you will be able maintain the benefit of each workout, keep the motivation high, and keep yourself form getting bored.
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