How can you fit in a workout with so much on your plate? Maybe you’ve made it a goal to read more books this year. You want to spend quality time with your family and friends. You’ve got work and community obligations. If you do this, you’ll still be able to build muscle and strength but save time with no negative effect on your overall performance.Īrticle by Theo Brenner-Roach, Learn Lift Grow.You’re a busy man. Instead, do your compound exercises using straight sets and only superset your isolation exercises with opposing or separate muscle groups i.e. However, if your primary goal is to build or maintain muscle then you want to avoid using them with your compound exercises. Supersets can be a useful tool to help you save time in the gym. Supersets negative impact your recovery ( 8) Supersets reduce your ability to lift effectively with 75 – 85% of your 1 rep max ( 6) Research supports this, showing that lifting heavy weights in straight sets is superior for building muscle when compared to supersets for the following reasons: If you were to begin super-setting your compound exercises, you’d soon find that your performance would decrease as you become fatigued. This means when you’re doing the big compound exercises you want to rest 3 minutes between sets as this allows you to fully recover between sets. This is because even when you’re not working the same muscle, heavy weightlifting stresses your central nervous system and creates fatigue. If your goal is to build or maintain muscle, then, for the most part, you will want to avoid supersets. Supersets Are Best Used with Isolation Exercises This is because you can do the same work in less time without increasing fatigue. Additionally, supersets can be an effective way of training your smaller muscle groups using opposing muscle groups and isolation exercises. By partnering up the exercises in your workout you can cut your total workout time in half without needing to drop any exercises. Supersets can be fantastic for saving time when you’re busy but still want to get a workout in. Supersets Are Great When You’re Short on Time Very little evidence showing a benefit for those who want to build muscle (5) * when compared to traditional cardio like HIIT this effect is insignificant for fat loss ( 2, 3 ) Cons:Ĭan decrease your work capacity due to accumulative fatigue ( 4) Great for saving time when you’re busy but still want to get a workout in Superset workouts increase calories burnt during and after training (1)* The Benefits and Disadvantages of Using Supersets Pros:Ĭan be used to effectively to increase muscular endurance Bulgarian Split Squat Lunges: 8 – 10 reps Supersets can be done with separate muscle groups (upper body and lower body), opposing muscle groups (biceps and triceps) or the same muscle group (bicep exercise and bicep exercise) Example 1: Separate Muscle GroupsġB. Supersets ExplainedĪ superset is when you do two exercises back to back, performing one set of an exercise and immediately following it with a set of another exercise, only resting once you’ve done both sets. The aim is to give you a comprehensive answer so you know if or when you should use them in your own workouts. In this article, we’ll explore what supersets are, the pros and cons, when to use them and how to do them. But what are they and are they effective? Just jump on to Instagram or YouTube and you can see thousands of people doing them in their workouts. Supersets are a mainstay of both the commercial gym and bodybuilding world.
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