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Build Rock Hard Muscle With Compound Sets, Part 1: Back & Biceps!

Compound setting enables you to fit in many exercises for a single body part as you can in each exercise bout. Use this workout to build a rock hard back and biceps!

By: Andre Farnell

Article Summary:
  • Muscle needs to be stimulated from many angles to optimize growth.
  • Compound setting is founded on similar principals to supersetting.
  • Try the beginners compound set below for back and biceps.
  • One of the most effective ways to stimulate the growth of rock hard muscle in any part of the body is to totally fatigue that muscle group. It is not enough to simply fatigue a muscle group ... the key to growth is the ability to utilize as many different stimuli as possible in order to achieve this goal.

    If it only took one or two exercises per workout session to spark growth then training the back and biceps would be simple. In that scenario you would grow thick sweeping lats and arms with peaks reminiscent of the ski slopes in Aspen with three sets of 1-arm dumbbell rows, lat pulldowns, alternating dumbbell curls and preacher curls for the biceps.

    The Key To Growth Is The Ability To Utilize As Many Different Stimuli As Possible.
    Enlarge Click Image To Enlarge.
    The Key To Growth Is The Ability To Utilize
    As Many Different Stimuli As Possible.

    The fact of the matter is that muscle needs to be stimulated from many angles and in many ways to optimize growth. Compound setting enables you to fit in many exercises for a single body part as you can in each exercise bout.

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    Utilizing Supersets
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    Many people utilize supersets to maximize the amount of body parts that they can train during a workout session. As you may already know supersetting is the pairing up 2 exercises or more that work opposing muscle groups.

    RELATED VIDEO: Superset
    What Is A Superset?

    Two exercises are performed consecutively without any rest.

    Compound setting is pairing the of two or more exercises that target the same muscle groups. Compound setting is founded on similar principals to supersetting.

    The difference lies in the muscles targeted in the second exercise. The second exercise should target the same muscle group. What this does is to further recruit muscle fibers that may not get recruited from different angles.

    Many People Utilize Supersets To Maximize The Amount Of Body Parts That They Can Train During A Workout Session.
    Enlarge Click Image To Enlarge.
    Many People Utilize Supersets To Maximize The Amount
    Of Body Parts That They Can Train During A Workout Session.

    Compounding the muscle fiber recruitment in a given area will further fatigue that area causing more damage and later on more physiological changes (growth). Compound setting also allows for you to accomplish more exercises for a certain body part in a shorter period of time.

    Due to the fact that compound setting adds to the length of each particular set the muscle group will be totally decimated after only 4-6 sets.

    This type of training will increase your muscular endurance as well. Each muscle in your body has a certain composition of either type 1 (muscular endurance) or type 2b (power and strength) muscle fibers.

    Compound setting with a moderate to heavy weight targets both fiber types, thoroughly fatiguing the muscle. This also promotes maximal muscle growth and stokes your metabolism.

    Compounding The Muscle Fiber Recruitment In A Given Area Will Further Fatigue That Area.
    Enlarge Click Image To Enlarge.
    Compounding The Muscle Fiber Recruitment In A
    Given Area Will Further Fatigue That Area.

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    Choosing Exercises And Weights
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    When choosing weights to begin compound setting, choose weights that you consider to be only moderately intense until you are familiar with compound setting. Pick a weight that you know that usually can manage for 3 sets of 12 reps but not 3 sets of 15 reps.

    While compound setting you may only be able to complete 8-10 reps by the 3rd set. Try to use the same poundage through the entire workout. For instance, let's take a look at the back.

    RELATED VIDEO: Train Insane With Kane
    Train Insane With Kane, Episode #10: Insane Supersets, Serge Nubret-Style!

    In Kane's tenth video episode, Controlled Labs guys Kane, PT, and glyph98 do an insane supersetted arms workout in the style of IFBB Pro Serge Nubret. 60 sets with no rest!
    Watch More From This Series Here.

    First choose exercises that complement each other. For example, it would be good to use two exercises that work completely different parts of the back. I will choose lat pull-downs and rear delt raises. Lat pull-downs will target the lats and biceps, the rear delt raises will target the rhomboids and rear delts.

    Complete one set of lat pull-downs and immediately without rest complete a set of the rear delt raises. The completion of both exercise sets equals one full compound set.

    Rest for 30-90 seconds and repeat 3 more times. Choose up to two more pair of exercises for the back taking care to choose different areas of the back with each exercise. That will amount to 24 sets in total. Because of how the workout is structured you should complete this routine in less than 40-45 minutes.

    You can then do the same thing to the biceps in the next 10-15 minutes. You should only use 2 compound sets (4 exercises for 4 sets) as they are totally pre-fatigued. A great combo to hit is incline dumbbell curls and cable curls.

    If you find that you cannot finish a set please stop for a couple of seconds and complete the number that you have allotted.

    Choose Exercises That Compliment Each Other.
    Enlarge Click Image To Enlarge.
    Choose Exercises That Compliment Each Other.

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    Beginners Compound Set:
    Sample Back & Biceps Day

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    Conclusion
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    If you can stand the fire that will ignite in both your back and biceps and remain true to the short breaks you will feel a pump like no other workout! Build your better body with compounding one set at a time.

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