Superset, complex set, jump set - use in training

Each bodybuilder sooner or later reaches a plateau state (stopping muscle growth). To overcome stagnation in results, you need to "shock" the muscles, giving it an unusual load. For this, non-standard methods of performing exercises and, in particular, super series and composite sets are suitable.

Superset, complex set, jump set - use in training

The concept of set

Set in bodybuilding (series, approach) - a certain number of repetitions performed one after another at the same pace without pauses. Approaches can be single and composite.

In the first case, the set includes only one type of exercise, for example, bench presses lying from the chest. In the second - a few, for example, lifting dumbbells for biceps and extension of the arms with an EZ bar on the triceps. It is about composite series that we will talk about in this article.

Compound approaches reduce training time by reducing recovery pauses. Due to the long-term presence of muscles under load, this technique contributes to a deeper study of muscles.

As a result, the athlete increases the effectiveness of strength training and overcomes the state of the plateau. With

Compound Series is for professional bodybuilders only.

Confusion in terminology

A few words about the differences in concepts. Inexperienced athletes often attribute any of the composite approaches of the two exercises to supernets. This is not entirely true.

The superset combines loads aimed at antagonist muscles (for example, biceps and triceps). Therefore, not every bunch of elements can be called a superset .

In order to avoid confusion in the head due to the abundance of different concepts, we will consider in detail the types of composite sets, their differences, advantages and disadvantages. In addition, in the following sections, examples of different sets of exercises will be suggested. Based on this, you can get a clear idea of ​​the approaches in training bodybuilders.

Types of compound sets

Consider the definitions:

  • Superset - two elements on the antagonist muscles, performed one after another without rest.
  • Complex set (combined) - two elements for one muscle group, performed one after another without pauses.
  • Triset - three elements for muscle-antagonists or muscle-synergists, performed one after another without rest.
  • Giant sets - four or more exercises for one muscle group, performed one after another without rest.
  • Jump set - two elements for antagonist muscles, performed according to a non-standard scheme.

    For example, you need to do 4 approaches in pull-ups and 4 in push-ups. The technique in this case will be this: do 1 set in pull-ups, then 3 in push-ups. After that, repeat the "circle". Patterns of alternating exercises can be different.


The main purpose of the super series is to increase the intensity of training.

This is achieved through the creation of an unusual effect on the muscles.The standard training method involves performing the exercises separately with mandatory pauses between sets. Super series combine multidirectional elements in one set and reduce the time of rest.

Advantages of supersets:

  • Increased muscle volume and increased strength. When performing supersets, the target muscles receive a more intense mechanical effect.

    As a result, the athlete gradually increases the weight of the shells, which helps to improve fiber hypertrophy and strengthen ligaments and tendons.

  • Quick recovery. Performing the super series, the athlete loads the target muscles. But at the same time, blood flow increases in the antagonist muscle, which helps to “wash out” lactic acid from the fibers. As a result, the recovery of energy reserves is accelerating.

  • Save time. Approaches in the super series are performed without pauses (or with minimal pauses). Thanks to this, the athlete manages to reduce the total training time. This plus does not apply to supernets in which both exercises are basic multi-joint. In such series, rest is required.

The downside of the super series is the impossibility of prolonged use. The fact is that super-intensive exercises, when performed regularly, wear out the heart muscle, which negatively affects the entire body.

Supersets are only suitable for experienced athletes. For beginners, such loads are contraindicated .

The effect of super series on energy metabolism

When an athlete performs super-intense multi-repetitive movements, the body has to accelerate glycolysis - glucose breakdown.

This mechanism plays an important role in the synthesis of new muscle cells and replenishment of energy reserves in the form of adenosine triphosphoric acid (ATP). Therefore, supernets have a positive effect on muscle growth and maintaining metabolic processes at a high level.

The effect of super series on losing weight and gaining weight

Performing repeated exercises without pauses contributes to a strong blood supply to the muscles. Due to this, the formation of microtraumas in the fibers is enhanced. In addition, the supply of muscle to nutrients is accelerated.

As a result, an athlete gains muscle mass faster and overcomes stagnation.

Supersets can also help an athlete lose weight. Repeated exercises performed without pauses involve not only target muscles, but also auxiliary ones. Consequently, energy consumption increases, and, therefore, calories burn faster and metabolic processes are accelerated.

Supersets and rest

The usual set in the training of a bodybuilder is accompanied by a recovery pause.

This is necessary to calm the heart pulse and replenish ATP in the muscles. In supernets, everything is different. If the exercises included in the series are isolating, then, as a rule, there is no pause between them. Or it is minimal (only in order to change shells).

If in the superset basic elements are used, for example, the bench press and the rod pull in the slope, then a standard pause (2 minutes) must be made between them.

If a break is excluded between multi-joint exercises, then the effectiveness of the entire series will decrease, since the athlete will most likely not be able to give everything in full.

How often do?

Since the super series are high-intensity loads, it is best to do them 3-5 times a month. That is, at every 3-4 training. Frequent use of such a training scheme can lead to overtraining, overstrain of the heart and stagnation in the results. With the acquisition of experience in strength training, it is allowed to gradually increase the number of supersets in the program.

Examples of super series

Arm training (antagonist muscles work: biceps and triceps):

  • Lifting dumbbells with supination + French bench press.
  • Extending the arms on the block down + raising the EZ-neck on Scott's bench.
  • Pull-ups + push-ups from the bars.

Exercise of the legs (antagonist muscles work: quadriceps and biceps of the thigh):

  • Squats with a barbell + bending of the legs in the “lying” simulator;
  • Leg press + deadlift.

Training of the back, abs, shoulders, chest (multidirectional muscles work):

  • Hyperextension + lifting the body in the Roman chair (lower back and abs) .

  • Press from behind the head while sitting in Smith + pull of the upper block to the chest (shoulders and back).
  • Bench press + T-bar pull (chest and back).

Programs based on supersets

Options that you can rely on when building your own workout.

The program for gaining muscle mass for men

The principle is the pyramid. That is, with each subsequent approach, the athlete reduces the number of repetitions and adds projectile weight.

The scheme looks like this: 4 sets of 15, 12, 10, 8 repetitions. Rest between supersets - 3-4 minutes. Classes are held 3 times a week. The program is designed for experienced bodybuilders. After 2-3 weeks, you should go to the usual training scheme.

Monday (legs, buttocks):

  1. Warm-up - cardio simulator (5-7 minutes).
  2. SS: squats with a barbell + bending legs while lying in the simulator.
  3. SS: Romanian traction + lunges forward with kettlebells.
  4. SS: Wide squats in sumo + leg extension while sitting in the simulator.
  5. Press: twisting-prayer in a crossover (3x20).

Wednesday (chest, back):

  1. Warm up: cardio trainer (5-7 minutes).
  2. SS: bench press + pull of the upper block behind the head.
  3. SS: T-bar pull + dumbbell wiring on an inclined bench.
  4. SS: pullover with dumbbells + draft of a dumbbell to a belt in an inclination.
  5. Press: rises in the Roman chair (3x20).

Friday (shoulders, arms):

  1. Warm up: cardio trainer (5-7 minutes).
  2. SS: Arnold bench press + backward abduction of arms in the “butterfly”.
  3. SS: bench press with a narrow grip + bending the arms with dumbbells.
  4. SS: push-ups from the bars + lifting the EZ-neck on Scott's bench.
  5. Press: vacuum (3x8-10).

Slimming program for girls

The plan is designed to give muscle relief and burning of subcutaneous fat.

The number of sets and reps is 3 to 15-20. Try to choose the weight so that there is no failure, and the pace of execution was average. Rest between supersets - 1-2 minutes. Classes are held 2 times a week.

On rest days, we recommend an additional fifty-minute cardio load (running, walking, cycling). This will help to quickly get rid of subcutaneous fat.

Training 1 (legs, buttocks, chest, abs):

  1. Cardio-warm-up - 15 minutes.
  2. SS: Plie squats + side legs in the crossover.
  3. SS: push-ups from the knees + draft of dumbbells in an inclination.

  4. SS: forward lunges + cross lunges.
  5. SS: pull-ups in the gravitron + wiring dumbbells lying.
  6. Press: twisting on the floor.

Training 2 (back, arms, shoulders, abs):

  1. Cardio-warming - 15 minutes.
  2. SS: tilt rod pull + hyperextension.

  3. SS: lifting dumbbells with a grip hammer + extension of arms on the block.
  4. SS: draft of the upper block behind the head + bench press from the chest while sitting in Smith.
  5. SS: lifting the EZ bar while standing on the biceps + French bench press with dumbbells.
  6. Press: twisting-bike.

Complex sets

In this section we will consider combined series, trisets and giant sets (for convenience we will call these types of approaches integrated).

These training schemes are essentially the same thing - several exercises for one muscle group, performed one after another . The difference is only in the number of elements.

The advantages of complex sets:

  • Muscle growth. Since complex approaches include several exercises, the time spent by the muscles under load increases. Hypertrophy improves and the athlete's strengths increase.

  • Overcoming the plateau. Stagnation in training is associated with the habituation of muscles to uniform loads. The use of complex sets allows you to "shock" the muscles, which stimulates the processes of hypertrophy and shifts the results from a "dead point".
  • Slimming. The combination of several elements in one approach accelerates fat burning.

    This is explained by the increase in energy consumption for performing multicomponent exercises, which leads to the rapid consumption of calories.

The main disadvantage of complex sets is that they are not suitable for beginner bodybuilders. For beginners, the central nervous system, the musculoskeletal system, and the muscular corset are not ready for such training schemes. Therefore, complex loads are used only by professional athletes.

Examples of complex sets

Complex :

  • Legs : squats with a barbell + lunges with weights .

  • Buttocks : cross lunges + gluteal bridge.
  • Hands : raising the EZ-neck for biceps + bending the arms in the crossover.
  • Shoulders : Arnold's bench press + wiring through the sides.
  • Press : case lifting on a Roman chair + twisting-bike.
  • Back : pull-ups on the horizontal bar + pull of the vertical block behind the head.


  • Legs : squat in Smith + leg press + lunges with weights.
  • Buttocks : Romanian craving + Bulgarian lunges + gluteal bridge.
  • Hands : French bench press + hammer dumbbell lift + push ups from the bars.
  • Shoulders : army bench press + lifting dumbbells in front of you + reverse leads in the slope.
  • Press : twisting on the fitball + bar + vacuum.

  • Back : T-bar pull + hyperextension + wide grip pull-ups.

Giant sets:

  • Legs : bench press + lunges with weights + leg extension sitting in the machine + bending legs while lying in the machine.
  • Buttocks : plie squats + cross lunges + gluteal bridge + straight legs to the back on the lower block.
  • Hands : lifting the neck on Scott's bench + back push-ups from the bench + lifting dumbbells with supination + narrow grip bench press in Smith.
  • Shoulders : Arnold's press + pull to the chin + wiring through the sides + reverse leads in the “bow tie”.

  • Press : twisting on the floor + lifting the body in the Roman chair + twisting sideways + bar.
  • Back : pulls on the head + pull to the belt on the lower block + hyperextension + pull of the upper block to the chest.

Programs using complex sets

Let's consider two training plans.

Program for muscle growth for men

The program is intended only for experienced bodybuilders.

There is no rest between the elements of an integrated approach.

The number of sets and reps is 3 to 10-12. Pick up weight so that you feel rejection in the last repetitions. Exercise for 2-3 weeks, then go to the standard training scheme.

Monday (chest, biceps):

  1. Warm-up - cardio (5-7 minutes).
  2. KS: bench press + wiring on an inclined bench + push-ups from stands.

  3. KS: bending the arms in the crossover + lifting the barbell on Scott's bench + pulling up with a reverse grip.
  4. Press: bar - 3 sets of 40-60 seconds.

Wednesday (back, triceps):

  1. Warm-up - cardio simulator (5-7 minutes).
  2. KS: T-bar pull + wide grip pull-ups + hyperextension + dumbbell shrugs.
  3. KS: bench press with a narrow grip + extension of the arms in the crossover + push-ups from the bars.

  4. Press: twisting-prayer in a crossover.

Friday (legs, shoulders):

  1. Warm-up - cardiovascular equipment (5-7 minutes).
  2. KS: squats with a barbell + lunges back + leg press + lifts on socks in the simulator.
  3. KS: army bench press + tilt back leads + Arnold bench press.
  4. Press: vacuum (3x8-10).

Weight loss program for girls

Choose your weight so that there is no failure on the last repetitions, but muscle tension was felt. Perform items at an average pace. The number of approaches and repetitions is 4 for 15-20. There is no rest between exercises in the complex set.

The program is designed for 1 month, then it should be changed.

The volume of training is 3 lessons per week. On rest days, we recommend conducting additional cardiosessions to speed up the fat burning process.

Circular training for the whole body:

  1. Warm-up - cardio simulator (15 minutes).
  2. KS: squats in Smith + leg press in the simulator + buttock bridge + cross lunges.
  3. KS: pull-ups in the gravitron + dumbbell pull to the belt in the slope + hyperextension.

  4. KS: push-ups from the knees + wiring dumbbells on a horizontal bench.
  5. KS: bending the arms for biceps with dumbbells + back push-ups from the bench to triceps.
  6. KS: twisting on the floor + bar (30 seconds).

Jump sets

The second name is alternating approaches. The layout is very similar to the super series.

Also, two antagonist exercises are selected, but the method for their implementation is different. Firstly, jump sets are designed to develop the athlete’s strengths, which means that the number of repetitions in each approach does not exceed 12. Secondly, the elements that make up the set alternate in different ways.

Consider a simple example. You need to work out your back and chest.

You take the T-bar and push-ups from the floor and do 1 set of T-bar pulls, then do 3 sets of push-ups. After that, repeat the "circle".

It is necessary to rest between the elements for 1.5-2 minutes, so that the muscles have time to restore ATP stores.

Advantages of such a training scheme:

  • increase in strength abilities;
  • increase in muscle mass;
  • overcoming a plateau;
  • decrease training time;
  • stimulation of the hormonal system.

Examples of jump sets

All elements in the jump sets are performed in a force style. Therefore, between exercises mandatory pauses for 1.5-2 minutes. Options:

  • Legs (quadriceps and biceps of the thigh) : squats with a barbell (1 set) + bending legs while lying in the simulator (3 sets) + squats with a barbell (2 sets) ;
  • Chest-back : bench press + pull-ups + bench press + pull-ups + bench press + pull-ups.

Methods of any composite sets are intended exclusively for professional athletes.

For beginners, such a series can be harmful.



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