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Jump Sets

Jump Sets Bodybuilding Workouts

The idea of jump sets started with the noticeable decrease in the intensity that you give a targeted body-part as your workout wears on. The first body-part receives all the intensity and focus that you have got when you are fresh and full of energy but if you start on a new body-part in your last ten minutes of your training session that body-part will not get the same intensity as the first body-part you trained.

If the objective is to gain muscle we always need to make sure that both the volume as well as the intensity are constantly being challenged. Jump sets are the same as supersets but you are not training the same body-part. Unlike supersets where you would not rest between sets you can also rest a minute or two between jump sets.

Professional bodybuilders have been using jump sets for a long time like training both biceps and triceps at the same time. You would do one set of barbell curls and after a minutes rest move onto skull-crushers or lying triceps extension for the next movement and the next body-part.

By training like this you not only increase the intensity of your workout but also the volume that you are training with. The example below is a combination of training back and chest together in order to increase the intensity so that you can stay as strong as possible for as long as possible.

Dips: Set 1 for 15 reps and Chin Ups: Set 1 for 15 reps
Dips: Set 2 for 15 reps and Chin Ups: Set 2 for 15 reps
Dips: Set 3 for 12 reps and Chin Ups: Set 3 for 12 reps
Dips: Set 4 for 12 reps and Chin Ups: Set 4 for 12 reps
Dips: Set 5 for 10 reps and Chin Ups: Set 5 for 10 reps

It is strongly advised that you always train the antagonist muscle groups together and that you make sure that you rest at least 60 seconds between sets. Here are the recommended antagonist muscle groups that you should train together.

Chest & back
Biceps & triceps
Quadriceps & hamstrings
Abs & lower back

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