The reason we use different set variations is for two main reasons
- Time efficiency
- Physiological effect
The three most common set variations are the Super Set (A1. and A2.), Tri Set (A1. A2. A3.), and the Circuit (A1. A2. A3. A4.).
Monster Sets are one set variation that is not talked about; it may have to do with its name or the fact they are a mentally challenging set to perform.
Like a real-life monster, which hides in all sorts of places (under the bed, in your closet, in your dreams), monster sets can hide in any of the set variations listed above.
What Makes A Set A Monster Set?
Anytime you pair two exercises together that work the same muscle group, that is a Monster Set. Example:
Bench Press with a Chest Fly
Deadlift with a Ham Tuck
Split Squat with an Iso Split Squat
Why Do This?
There are three reasons we use Monster Sets
- Increase volume for a muscle group
- Increase time under tension for a muscle group
- Strengthen a weak muscle group
Let’s look at each reason in a little more detail.
Increase Volume
Volume is sets x reps; when we increase the workout volume, we increase the total work done. We can do this for the whole body or a muscle group. With the Monster Set, we are increasing the total volume for a muscle group; when a muscle group can do more total work than before, that is progress and a sign you are getting stronger.
Strengthen Weak Muscle Group
Following off the back of the increasing volume is the increased strength of the muscle group. If I have noticed my core is weaker, then adding a Monster Set of core exercises can help bring those muscles up to speed a little quicker.
Increase TUT
Time under tension is one of the bigger factors in strength increases. The longer your muscle can stay under tension, the stronger they will be. We can do this by increasing the number of reps or sets, and we can do this by increasing the weight.
Monster Sets to this, but instead of doing 8×10 of an exercise to get to 80 total reps, we do 4×8 of bench and 3×15 of chest flys to get the total volume.
Why not just do eight sets of one exercise? Well, you could, but there is a higher chance of overuse by slightly changing the exercises; you are changing the movement while still working the same muscles preventing the opportunity of overuse injures.
“If Monster Sets are so great, why not use them all the time?”
Great question; the short is to prevent overuse injures.
The long, doing high volume for an extended period of time, four to six weeks plus, of a movement or a muscle group with no planned deload (decrease in volume) is never a good idea. It is best to cycle on and off with monster sets or frequently change your target muscle groups.
And now you know a little more than you did before 🙂
Your Fitness Sherpa,
Josh
