GUNS AND BUNS: 20-10 Compound Sets- 20 Minutes
Compound sets consist of a pairing or grouping of exercises that essentially work the same areas of your body and/or the same movement patterns. In other words, the exercises are competitive in nature and thus drive local muscle fatigue through the roof. It’s gonna burn so good!
For example, below is a compound set for your biceps:
GUNS Compound Set
1- TRX Suspended Rows Variation
2- TRX Suspended Biceps Curl Variation
- Perform this superset 4x followed by a 60-second rest and transition
The rows are a multi-joint horizontal pull movement that works all of your upper body pulling muscles (upper/mid back, rear shoulders, forearms, and biceps).
The bicep curls are a single-joint vertical pull movement that primarily works your biceps and forearms.
In this instance, by pairing a multi-joint movement with a single-joint movement for the same area of the body you can really exhaust your biceps and create a new stimulus for your body to build more sculpted arms.
Compound sets create a greater time-under-tension (TUT) on your muscles compared to the classic alternating sets of non-competitive exercises. This is a fabulous way to really spark new muscle growth all over your body and has been used by competitive bodybuilders for years. Plus, compound sets have the added benefit of sky rocketing your overall muscular endurance.
Lastly, and without going to sci-fi on you, compound sets generate an enormous amount of lactic acid (the burning sensation in your muscles when they fatigue) which subsequently causes a large release of growth hormone. Growth hormone is one of our body’s most anabolic agents in that it drives total body fat burning and lean muscle gain.
Below is a GUNS AND BUNS bootcamp-style workout template that employs compounds sets to work your arms and a$$ like you never have before.
Please note that even though this workout has an extra emphasis on your arms and glutes, it is pretty much still a whole body workout. This ensures a more systemic growth hormone release which will cause greater fat-blasting and muscle-building- enjoy!
Station#1- BUNS Compound Set
1- KB Sumo Deadlifts Variation
2- KB Swings Variation
- Perform this compound set 4x followed by a 60-second rest and transition
Station#2- GUNS Compound Set
1- TRX Suspended Rows Variation
2- TRX Suspended Biceps Curl Variation
- Perform this compound set 4x followed by a 60-second rest and transition
Station#3- BUNS Compound Circuit
1- Band-Resisted 1-Leg Bent-Knee Hip Extension Variation (L)
2- Band-Resisted 1-Leg Bent-Knee Hip Extension Variation (L)
3- Band-Resisted 1-Leg Bent-Knee Hip Extension Variation (R)
4- Band-Resisted 1-Leg Bent-Knee Hip Extension Variation (R)
- Perform this compound circuit 2x followed by a 60-second rest and transition
Station#4- GUNS Compound Set
1- DB Close-Grip Push-up Variation
2- DB Overhead Triceps Extension Variation
- Perform this compound set 4x followed by a 60-second rest and transition
Crank it!
BJ
