What is the compound super group training method and the collaborative super group training method?

Compound super group training is very similar to confrontation super group training. Compound super group training is to perform two different movements in a row for specific muscle parts, with no rest in each movement.

　　Compound super group can also be called collaborative super group

　　Coordinated muscle: When a muscle or muscle group has a coordinated movement or tension relationship to another muscle or muscle group in the configuration of the body, these two are called synergistic muscles, which are the corresponding words for antagonistic muscles.

　　If two exercises use the same muscle group, it is called synergistic super Grade group, for example, dumbbell biceps curl and dumbbell hammer curl are a synergistic super group. To put it simply, your movement direction is the same or similar is synergistic

　　The benefits of compound super group training not only save time compared to general training, but also make the body produce growth hormones and help muscle growth. Since compound super group training is a high-intensity technique, it is suitable for intermittent or periodic use. Long-term use will cause excessive fatigue in the body

　　The combination of compound super group training

　　Example: All muscle areas

　　　Chest muscles: Pushing barbell + instrument flying bird

　　　Back muscles: Pushing chest + pulling tensioner rowing

　　Shoulder: Pushing dumbbell + lifting barbell front

　　Trice muscles: Pushing barbell + pulling tensioner

　　　Biceps: Pushing barbell + lifting barbell arm

　　　Forearm: Reverse grip barbell + alternate side curl

　　Thighs

　　Quad: Barbell squat + leg stretch

　　Biceps: Pushing legs + deadlift forefoot

　　Calps: Pushing heels + lifting dumbbell heels

　　Upper abdominal muscles: Pushing legs + lifting tensioner

　　　Legs: Pushing heels + lifting dumbbell heels

　　　Upper abdominal muscles: Pushing legs + lifting tensioner

　　　Legs: Pushing heels + lifting heels

　　　Upper abdominal muscles: Vertical leg lift + lying on your back bend your knees and tuck your abdomen

　　Compound super group training plan

　　Example: Pectoral muscles

　　　Low-lying barbell press + supine dumbbell flying bird

　　Number of groups: 3 times: 8-12

　　Number of groups: 3 times: 8-12

　　Number of groups: 3 times: 8-12

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