What is the jump set? What does it mean and how does it work?
The jump set method is based on passing from one exercise to another, allowing a more or less long recovery to pass between the two, which distinguishes it from the superset which instead involves passing from one exercise to another without pauses in between. . Analyzing the two methods, it also emerges that the superset involves working on exercises that stimulate the same muscle groups, while jump sets are almost always used by combining exercises that stimulate antagonistic muscles.
Taking practical examples of jump sets in “agonist-antagonist” form , you can perform:
- a series of leg presses at 45 °, recover a certain amount of time and switch to a Romanian deadlift with a barbell;
- a set of flat bench presses, recover and switch to a barbell rowing machine,
- a series of dumbbell curls, recover and move on to a French press.
There could be many more examples, the logic is simple and clear.
Workout with jump set in the gym
The jump sets are a method contained in that “pool” of approaches that aim to improve the density parameter. Unlike other methods, they are increasingly emerging and gaining a say in bodybuilding, since they are an excellent representation of systemic density at the expense of local density.
They improve time efficiency, as they allow you to do the same job in less time without potentially compromising performance. In the form of “agonist-antagonist” they can even improve in some cases the performance on the second exercise performed: this mechanism, which has been discussed in recent years in the literature, would seem to manifest itself due to the fact that the antagonist muscles limit the production of force in the movements performed by the agonists within a certain limit, therefore when they tire, the performance could increase in their counterpart.
For example, if you strain your lats in a pull exercise before performing a push exercise, your lats will tend to pull your arms less down during the push exercise, which could improve performance in the push exercise. It should be emphasized, however, that this mechanism, although present, must not be seen as a weapon to be used always and in any case.
The jump sets are not very usable between exercises with high muscle synergy, such as a squat and a military press or a deadlift and a flat bench. Although they are exercises that stimulate antagonistic target muscles, the accumulation of systemic fatigue they generate is very high, especially for intermediate / advanced athletes who handle loads of a certain type.
Therefore the above-mentioned mechanism would be absolutely overwhelmed by the accumulation of acute fatigue, which would not allow a better performance but on the contrary would worsen it. From this we can deduce that the jump sets are to be understood as a versatile method for all those exercises that are motoristically and organically not too taxing, that is the complimentary ones in the first place and some multiarticular ones.
Example of jump set workout
Given the clarifications made above, how to properly insert jump sets into your workouts? Let’s say you have a split on four days a week and you want to take advantage of the jump sets primarily in their “agonist-antagonist” version: you will necessarily have to have workouts in which you train antagonist muscles.
A type of split that allows you to do this is the upper-lower one, which alternates a workout for the upper part to one for the lower one. Structure each workout in such a way that you have:
- a target exercise on which you want to improve the coordination and performance component in terms of shifted load,
- another multi-joint but not pivotal exercise of the session,
- and then the other exercises on which you can insert the jump sets: (AAJS = jump set in agonist-antagonist version, AJS = jump set in agonist version).
Workout A: Upper # 1
1) Military press with 4x 6-6-6-6 barbell
2) Pull-ups with prone grip with 4x 6-8 overload
3) AAJS: Dumbbell presses on flat bench + Low pulley with triangle 3x 10 + 10, 1 ” recovery between the two exercises + 1’30 ” between sets
4) AJS: Lateral raises with dumbbells + Facepull with sitting rope 3x 12 + 12, 1 ‘recovery between the two exercises + 1’ between the series
5) AAJS: Curl with Z barbell + French press with Z barbell 3x 12 + 12, 1 ‘recovery between the two exercises + 1’ between the series
6) AAJS: Deficit bends on the ground + Reverse row with supine grip 3x max reps, 1 ‘recovery between the two exercises + 1’ between the series
Workout B: Lower # 1
1) Back squat 4x 6-6-6-6
2) Romanian deadlifts with 4x 8-10 barbell
3) AAJS: Leg press 45 ° + Nordic curl 3x 10 + max reps, 1 ‘recovery between the two exercises + 1’30’ ‘between the series
4) AAJS: Leg extension + Leg curl lying 3x 12 + 12, 1 ‘recovery between the two exercises + 1’ between the series
5) AAJS: Knee Rope Crunch + Standing Machine Calf 3x 15 + 15, 30 ” recovery between exercises + 30 ” between sets
Workout C: Upper # 2
1) Flat bench 4x 6-6-6-6
2) Sealrow with 4x 8-10 barbell
3) Slow forward with dumbbells on a 90 ° bench 4x 8-10
4) AAJS: Lat machine with prone grip + Crosses with dumbbells on bench at 30 ° 3x 10 + 10, 1 ‘recovery between the two exercises + 1’30’ ‘between the series
5) AAJS: Curl with seated dumbbells + Pushdown with 3x 12 + 12 rope, 1 ‘recovery between the two exercises + 1’ between the series
6) AJS: Z barbell chest pulls + prone dumbbell rear raises on incline bench
3x 12 + 12, 1 ‘recovery between the two exercises + 1’ between the series