Recently I posted a video on Facebook about two back-to-back shoulder exercises and called it a “superset”. Someone kindly corrected me – a superset is comprised of two exercises, featuring opposing muscle groups. Some examples are lat pull downs and shoulder press, bench press and rows, and leg extensions and leg curls. The exercises I posted were a part of a compound set, or two exercises performed one after another, working the same muscle group.
I started thinking about plateaus, and how often people seem to be stuck in one. I know a woman at the gym who has been performing the same exercise routine for the last 2 years. She was complaining in the locker room about not being able to make any progress, and I gently suggested that she change up her workout by combining her usual exercises into compound sets and supersets. The simple change in exercise combinations is enough to spark change within the muscles. If you’re use to doing supersets, switch to compound sets for a while. You can also split up your sets into straight sets, or one exercise performed at a time, with recovery between sets. If you’re really in a time crunch, or are trying to lean down without doing traditional cardio, try giant sets. Giant sets are comprised of 3 exercises completed in succession. I combine shoulders, biceps, and triceps into giant sets. They’re great for isolation movements as finishers, and also great to get your heart rate up while doing big compound movements.
I love BetaTOR because it helps me train through my sets with intensity. I have been able to gain some quality lean mass in the last few months, and have stayed lean while doing it!
Thank you for reading this! Until next time, train hard, y’all!
- Erin Stern, 2x Ms. Figure Olympia