Compound vs. Complex SetsMay 10, 2022
What is the difference between the two!?
Pairing of two or more exercises that target the same muscle groups.
RDL + Hamstring Curl
Shoulder Press + DB Rev Fly
Bench Press + Chest Fly
Compound sets are designed to fatigue one muscle group with the goal of hypertrophy.
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
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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