Long answer: like everything else, it depends on your goals. Here's how to do it. They stimulate muscle growth by extremely increasing training intensity. Supersets have many benefits and the variations to choose from mean that anyone can incorporate supersets into their training. Supersets are magical. Brad Morris Green Belt Professional Fighter. The nature of supersets makes Phase 2 a lot of fun, while incredibly demanding and effective. Supersets are just a basic way of increasing the intensity of your workouts. Supersets help you get the most out of your gym time. One the one hand supersets eliminate breaks between the sets which saves time but on the other hand it also boosts fat … Benefits of Using Supersets So, you want to use supersets, but you want to make sure they’re worth your time and effort. They let you work all your muscle groups more completely while still getting enough recovery. For example, if you’re going from a chest exercise to another chest exercise, your chest muscles are going to a bit fatigued so you won’t be as strong on that following exercise (and there are some benefits to this, which I’ll cover more below! There is a slight cardio benefit in that your HR will stay up for a longer period of time, but I like it more just because I feel it gets more blood into the muscles. Unfortunately, most people use supersets the wrong way, pairing movements without any thought about the logic behind the pairing. Happy Tuesday, friends! And secondly, supersets of the same muscle group seems to do more harm than good. Another benefit of supersets is the greater challenge they place on the body compared with straight sets. Learn how to do supersets correctly, the different types of supersets, benefits and evidence-based tips for great results. A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Speed up workout time. The main benefit of agonist supersets is that you can perform an intense workout using very little time. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. Here are three benefits that can come along with using supersets. Supersets are rooted in hypertrophy (muscle-building), and their absolute best use is for people looking to achieve a pump in minimal time. The benefits of training with supersets have gained considerable notoriety since the 1970s thanks to Arnold Schwarzenegger.However, the main reason for executing these ‘supersets’ is not due to the search for muscle balance of antagonistic muscles, but rather … That challenge can mean more muscle growth. Supersets bring a rapid pump and fast intensity. Compound Vs. Mixed Supersets Tomorrow is a strength training day in the FASTer Way Community, which calls for a full body workout. And there are even compression and decompression supersets. What Are The Benefits Of Supersets? 2012) Increased prime mover strength; Enhanced joint stabilization; Improved overall work … As you are performing exercises back to back you are not having such a long rest time between exercises and sets. In today’s post, I’m going to share my 6 favorite bodyweight supersets for superior muscle growth. While your muscles are recovering from one set, you are performing another exercise rather than taking a break. A compound set is similar to a superset, but with the use of two exercises that activate the same muscle group. One of the main benefits of including these to your workout is that your muscles will be less fatigued in between sets. The use of total-body supersets will burn fat from the entire body and build your muscles at the same time, giving you two benefits at the same time. “Giant sets offer the same benefits as supersets if done correctly, but there are more ways to get giant sets wrong and compromise the effectiveness of training — essentially, just turning training into cardio and circuit training rather than either more effective hypertrophy training or more time-efficient strength and hypertrophy training.” Supersets are a very time-efficient way of training which means your productivity will go through the roof. They would perform a chest workout, then do an ab workout after. But are they right for you and your fitness goals? As shown in this 2017 study from the Journal of Strength and Conditioning Research , when supersets for the same muscle group are used it causes excessive muscle damage and negatively interfere with the recovery process – without providing additional benefit. Supersets allow you to get through your workout very quickly without skipping exercises. The supersets we have been doing have been a great way to do so! Possible Advantages of Supersets (especially agonist-antagonist supersets) 1. Benefits of Supersets . Supersets are considered a kind of miracle weapon for strength athletes. What are the benefits of supersets? Supersets encourage the production of lactic acid, which fuels the muscles and helps them maintain strength and endurance. Use them to zero in your focus on targeted muscles. With that in mind, let’s take a look at the claims, and then let’s explore some of the options. The only downside is they slightly limit your strength gains because you’re doing one exercise right after another.. I often see people performing supersets but they are not optimizing the workout regimen. ). Joined: Sep 15, 2004 Messages: 1,068 Likes Received: 11 Location: Melbourne, Australia. ... and order of the exercises within the superset are potentially important for maximising these benefits. As well as being great for those short on time, supersets can add variety to your workout, while also helping to increase muscle activation. In the case of the same muscle group you give that muscle group a fierce stimulus. Benefits of supersets. Short answer: supersets are a straightforward way to increase your volume of work. Benefits: It saves a lot of time because you are cutting out much of the rest period between sets in the case of opposing muscle group. You’ll save time as you don’t need to rest as much in-between exercises. Supersets Get Results. In this way you overload the muscle and it produces the positive training adaptation of hypertrophy also known as muscle growth. The main benefits of supersets are that they help to reduce rest times between sets, and will increase the overall intensity of your workout by doing more work in a shorter time frame [][].. What other benefits do antagonist supersets offer: #1: They Are More Engaging and Fun. Supersets are one of the best ways to easily improve results from your workouts. Benefits of Agonist Supersets. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. But are they right for you and your fitness goals? Most popular among hypertrophy routines (bodybuilding workouts), supersets are now used in strength, conditioning, and cross training, sometimes called “duplets”. Supersets are more than just efficient muscle builders, they are also a very productive use of your time. For instance, squats and pull ups or standing press and hanging leg raises. Supersets are used primarily to ramp up the metabolic stress of a specific portion of a training session, while saving time in the form of shorter rest periods. The fact is; heavy lifts require sufficient rest between sets: It is not unreasonable to require 2-4 minutes of rest between heavy squat sets. Benefits of Supersets. While not the most important benefit, it is nice to be able to speed up a workout, particularly when you’re crunched for time. It's great to superset when strength training body parts that require a lot of rest between sets. BENEFITS OF SUPERSETS Supersets are great if you are looking to increase the intensity of your home workout and are short on time . Find here why and how we use them! Burn more calories. Page 3 of 3 < Prev 1 2 3. Lifting weights can also be a great way to lose weight, and supersets have proven to be one of the most effective methods. I love these days, because I am able to truly challenge my body and improve my strength. It’s called the antagonist/protagonist superset or the push/pull superset. Supersets make the most sense for accessory lifts—i.e., the exercises you perform after the "big lifts"—moves like Lat Pull-Downs, Rows, Tricep Pushdowns, Glute-Ham Raises, etc. Metabolic benefits via greater volume load of the session – Workload of the session can be increased without increasing time spent in the gym. Time efficient - by combining two exercise together a workout time can be reduced, 2. Bodybuilders looking to spur serious gains will do a superset for five, six, or even seven sets. This isn’t wrong, but there is a better way to maximize the exercises. One of the staples of our barbell class is the use of supersets. There are several smart ways to … These are some of the benefits of Phase 2: Increased lean body mass (Clark et al. Supersets let you get a lot of work done in a short amount of time and they can really intense, getting the ‘ol heart rate up. Discussion in 'Strength & Conditioning Discussion' started by Adnan Adil, Jun 24, 2020. The first benefit is obvious. If you’re looking to speed up your sweat sesh or are desperate to torch stubborn body fat, supersets could be for you. Agonist sets help to build muscle as you’re stimulating more growth factors and metabolites than standard training. Supersets may also be slightly less exhausting than traditional sets. Supersets can be used as a way to do more exercises in a given length of time. 3. As for how many rounds of supersets to do per exercise pairing, three or four will generally yield results. There have been a lot of claims regarding supersets over the years, but now there is some research to back some of those claims. Benefits of Supersets. The Benefits. Supersets … Love the images you put in here btw, great article. They encourage hypertrophy (muscle growth) and they speed up your workouts! 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