1 Compound Sets These are 3-4 exercises performed back to back that focus on a similar body part or movement. Each exercise has a slightly different intention. The first movement is your priority, and the one that you can overload and push intensity on (think primary movements – hinge, squat, push, pull). The second movement is unilateral that emphasises range of motion. The final movement is faster contraction or plyometric in nature. Aim for minimal rest between exercises and longer rest periods between sets.
Lower body example:
A1. 6-8 x Barbell Hip Thrust. Rest 30 secs
A2. 8 x Staggered Stance Romanian Deadlift e/s. Rest 30 secs
A3. 15-20 x Banded Russian KB Swing Rest 2 mins. 3-5 rounds
Upper body example:
A1. 6-8 x Barbell Bench Press. 30 secs rest
A2. 8 x Single Arm DB Bench Press. 30 secs rest
A3. 8-10 x Plyo Pushups or 15-20 Medicine Ball Chest Slams. Rest 2 mins. 3-5 rounds
This story is from the September 2022 edition of MAXIM New Zealand.
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This story is from the September 2022 edition of MAXIM New Zealand.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
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