3 min read
Exercise with Linked Chains of Muscle Power!
Katarzyna Mazur
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Diets Premium Expert • 23.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Katarzyna Mazur | min read 3 min | Scientifically reviewed by a clinical dietitian 23.03.2026 |
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Key Takeaways
Linked chains represent a method employed in strength training sessions that has conquered my heart... They contain great possibilities... and for those seeking a new way or means to stagnate, they will provide an interesting alternative.
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Why should we link the series of exercises?
Let's start by saying, what are linked series of exercises? It's nothing more than a training method that involves doing two exercises on the same muscle group without interruption between the series (e.g., squeezing while lying with the pumps on the sleeves), so unlike what's happening in a similar superseries technique where we do exercise on opposite muscle groups. Let's ask ourselves, why should we incorporate this exercise into our training routine? First of all, it's a great way to train quickly when time is limited. Another aspect is a completely new stimulus for trained muscle groups. Furthermore, due to the lack of breaks between exercises in individual series, it's a great tool for burning calories.
Is there someone who can conduct a training cycle of combined series?
Combined series are more suited for those who already have some experience in training and have spent more time in the gym. It is important to provide the body with adequate rehabilitation after such a training, as it is very demanding. Additionally, it should be noted that the intensity of the training increases, which can make it too difficult for beginners. It is also important to emphasize that this method is only suitable for those who wish to focus on shaping the body and is not recommended for those who wish to build strength, as it can have negative effects on the achieved results.
How to integrate exercises for the same muscle group?
Regarding the method of integrating exercises, mentioned at the beginning of this article, it involves combining two exercises for the same muscle group. However, it is also beneficial to use exercises that engage other functions of the same muscle group. For example, during chest training, one can integrate the pumps on the wrists with the straps that work on different areas of the trained muscle part. Another good option is to choose exercises that affect different areas of the trained muscle group, such as the short head and the long head of the biceps. The most popular areas where it is worth using integrated sets are small muscle groups such as the biceps, triceps, and shoulder muscles.
Exercise series - remarks
Given the substantial efforts our body must make, such methods should appear on the training plan only sporadically. To maintain the proper technique of the performed exercises, one must reduce the load compared to the weight used during the separate execution of the exercises. In brief, the combined series are not a magic spell that would allow us to achieve multiple times better results compared to the classic techniques, but they can bring many benefits to our training and enable the breaking of routine.
Katarzyna Mazur
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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