What is a folded set?

In strength training there is a composed set of a pair of exercises that are carried out back together without rest between them. Unlike SuperSet, however, in which the practitioner alternates between sets of exercises for two different or contradictory muscle groups, compound sets of two exercises for the same muscle group back to each other. For example, a composite chest set may include press press, followed by a push-up. The advantages of performing the sum of the sets is that the muscle group can be tired in a shorter time, which makes training more efficient. Another advantage is that a group of muscles can be brought to the fatigue completely targeting as many aspects of muscle as possible.

When training a muscle group like a back that consists of many muscles from a trapezoid in the upper back to Latissimus dorsi along a side back can be a strong exercise for this group time consuming, especially if it is paired with a secondary muscle like bicePS. It may also be difficult to work with a given muscle for exhaustion, which is an essential part of optimal muscle building. The use of a set of compounds helps to reduce not only the time to complete the training, but also the total number of exercises in training for a trained muscle group. For example, pairing exercises for LATS as a lat pull-down with exercise, which focuses on diamonds between shoulder blades, such as a back fly, forms a folded set that targets two muscles in rapid succession. Other combinations that could be made for the back include handhell ​​arms for upper trapezoids, followed by rows of dumbbells with one diamond for diamond, medium and lower trapezoids and Lats.

The organization of strength training in this way also ensures that the optimal number of muscles is tired as possible. The dedicated set targets more muscles in a group of several directions, more muscle fibers are accepted in all to do the required work. Muscles contain several types of fibers, someEré, which are more suitable for low intensity, work with higher markets and some that are better suitable for high intensity activity, quickly. Using a compound set, it increases the likelihood that different types of fibers are trained in a single training, which promotes greater potential muscle growth over time.

While professional recommendations may vary in structuring compound set training, one method is to perform two or three compound sets or four to six total exercises for a given muscle group. This may be followed by one or two compounds for a group of secondary muscle groups, such as triceps after chest training. Not only do the secondary muscle group of smaller size, but because these muscles help the larger groups in the first round of the composed sets that Willuz I was partially exhausted or predicted. Each set of compound should be carried out four to six times without rest between two exercises and a total of eight to 12 repetitions. Experts before repeating recommendationThey rest 30-90 seconds between each composite set.