Bodybuilding Dictionary – Part 2

Super Set

Performing an exercise each for two antagonistic muscles in a non-stop manner is known as a Super Set. For example, you can perform a set of Barbell Curl for biceps and immediately do as set of Pressdown for triceps. You rest for a minute or so and perform the next Super Set.

Compound Set

Performing two exercises for the same muscle in non-stop manner, though referred to as a Super Set by some trainers, is actually a Compound Set. For example, you may perform one set of Bench Press for chest and immediately do a set of Parallel Bar Dips (again for the chest).

Tri Set

Performing three exercises for the same muscle group in a non-stop manner is known as a Tri Set. For example, you can perform one set each of Military Press, Lateral Raise and Bent Over Lateral Raise in a non-stop manner for shoulders.

Giant Set

Performing four or more exercises for a particular muscle in a non-stop manner is known as a Giant Set. For example, you can perform one set each of Chinning, Barbell Row, One Arm Dumbbell Row and Seated Cable Row for the back.

Drop Sets

Assuming that you have completed six reps on the last, heavy set of Barbell Curls and are unable to perform even one more rep in textbook form. Now, take away one kg weight plate from each side of the barbell and perform some more reps in strict form. You may get about four or five reps. Once you are unable to perfom any more reps, drop some more weight as before and continue doing more reps until you are unable to do any more. This is called ‘Stripping Technique’ or a Drop Set.

Some trainers prefer to drop the weight three times. Some of them also prefer to call this ‘triple drop set.’
Note: More stories will soon be posted explaining in detail the benefits of these four techniques and several other such productive techniques.

_ P. Srimathy

2 Responses to “Bodybuilding Dictionary – Part 2”

  1. soundappan.N Says:

    pl send sample work out pictures .It is useful for my workouts.
    my work outs are follows pl tell it ok

    monday:Chest & Biscpes
    tuesday:Shoulders,neck,wings
    wendesday:biscepes
    thruesday:tricepes
    friday:thies&Abs
    saturday:Abs
    sunday:Off

  2. takeupsculpting Says:

    Dear Mr. Soundappan,
    You have not told me what you intend to achieve by working out with weights!
    Whatever your goals are, your schedule is awful, I am extremely sorry to say this.
    There is too much of overlap (when you train chest, you indirectly train the front part of the shoulders and the entire triceps to stabilise the weight being used. When you work your back, you indirectly train the biceps. If any of those parts are going to be trained directly the next day, it can lead to overtraining. There is a story about overtraining on this blog as well.)
    There is too much arm work. Arms are smaller muscles and should never be overtrained.
    And… your entire body stands with the support of your legs. You have to train them hard.
    Improper training will lead to strength imbalance and problems as the years go by.
    Why train abs on two successive days?
    ‘Wings’ is an informal word for Lattissimus Dorsi (lats), which is only a part of the back muscle which extends on both sides giving it ‘v’ shape.
    There are other muscles in the back too.
    You have to train the entire body properly.
    If a person trains all body parts, it doesn’t mean he trains like a professional bodybuilder.
    I request you to read ALL the stories I have posted on this blog.
    Read carefully, word by word, and choose a programme based on what you want to do.
    Also read the responses I have given to some of my readers and the ‘about us’ column. All that will make you feel more confident about my guidance.
    Never read things, here and there, in parts.
    That will only confuse you.
    I have posted stories on almost all kinds of questions and needs. Try to help yourself using that information. If you make a training and diet programme and need more guidance, please send me your plan. Also tell me all details about your goals, how long have you been training, your age, weight, height, lifestyle, general diet, how many hours of sleep you get, etc., etc.
    I can give you proper guidance based only on all this information.
    Good Luck.

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