Compound vs. Complex Sets⁣ Training

complex sets compound sets May 10, 2022

What is the difference between Compound and Complex Training Sets?

The basic difference between the 2 types of training modalities is that compound sets target the same muscle group. In contrast, complex sets combine a resistance training movement with a similar plyometric movement. 

Compound Sets:⁣⁣

Pairing of two or more exercises that target the same muscle groups.

  • RDL + Hamstring Curl⁣
  • Shoulder Press + DB Rev Fly
  • ⁣Bench Press + Chest Fly⁣
 Purpose: Compound sets are designed to fatigue one muscle group with the goal of hypertrophy.⁣⁣


 Complex Sets:⁣

Combining a resistance exercise with a biomechanically similar plyometric exercise.

  • Trap Bar Deadlift + Band Assisted Squat Jump⁣⁣
  • Bench Press + Prone MB Chest Pass⁣⁣
  • Split Squat + Lunge Jump
 Purpose: Complex Sets are designed to enhance Post Activation Potentiation (PAP). ⁣⁣PAP: Activating high threshold type 2 motor units with heavy load followed by a fast rate of force development exercise increases neural drive and power output.⁣

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