And secondly, supersets of the same muscle group seems to do more harm than good. Supersets help you get the most out of your gym time. In today’s post, I’m going to share my 6 favorite bodyweight supersets for superior 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. That challenge can mean more muscle growth. It’s called the antagonist/protagonist superset or the push/pull superset. Supersets can be used as a way to do more exercises in a given length of time. Supersets Get Results. Supersets are considered a kind of miracle weapon for strength athletes. Supersets have many benefits and the variations to choose from mean that anyone can incorporate supersets into their training. Time efficient - by combining two exercise together a workout time can be reduced, 2. 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. Most popular among hypertrophy routines (bodybuilding workouts), supersets are now used in strength, conditioning, and cross training, sometimes called “duplets”. “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.” Benefits of Supersets. 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. 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! Short answer: supersets are a straightforward way to increase your volume of work. It's great to superset when strength training body parts that require a lot of rest between sets. 3. There have been a lot of claims regarding supersets over the years, but now there is some research to back some of those claims. Long answer: like everything else, it depends on your 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 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. Page 3 of 3 < Prev 1 2 3. One of the main benefits of including these to your workout is that your muscles will be less fatigued in between sets. 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. They let you work all your muscle groups more completely while still getting enough recovery. While not the most important benefit, it is nice to be able to speed up a workout, particularly when you’re crunched for time. BENEFITS OF SUPERSETS Supersets are great if you are looking to increase the intensity of your home workout and are short on time . Unfortunately, most people use supersets the wrong way, pairing movements without any thought about the logic behind the pairing. Another benefit of supersets is the greater challenge they place on the body compared with straight sets. Speed up workout time. As for how many rounds of supersets to do per exercise pairing, three or four will generally yield results. While your muscles are recovering from one set, you are performing another exercise rather than taking a break. They stimulate muscle growth by extremely increasing training intensity. The only downside is they slightly limit your strength gains because you’re doing one exercise right after another.. The Benefits. 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. Use them to zero in your focus on targeted muscles. But supersets are probably on that list. The first benefit is obvious. Supersets allow you to get through your workout very quickly without skipping exercises. Joined: Sep 15, 2004 Messages: 1,068 Likes Received: 11 Location: Melbourne, Australia. A superset is when you perform a set of two exercises back to back, without resting between them (you do rest after the second one, however). I often see people performing supersets but they are not optimizing the workout regimen. ). Supersets are one of the best ways to easily improve results from your workouts. As well as being great for those short on time, supersets can add variety to your workout, while also helping to increase muscle activation. One of the staples of our barbell class is the use of supersets. Supersets bring a rapid pump and fast intensity. Supersets are magical. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. The supersets we have been doing have been a great way to do so! In this way you overload the muscle and it produces the positive training adaptation of hypertrophy also known as muscle growth. Supersets are a very time-efficient way of training which means your productivity will go through the roof. Agonist sets help to build muscle as you’re stimulating more growth factors and metabolites than standard training. Tomorrow is a strength training day in the FASTer Way Community, which calls for a full body workout. But are they right for you and your fitness goals? Metabolic benefits via greater volume load of the session – Workload of the session can be increased without increasing time spent in the gym. Supersets may also be slightly less exhausting than traditional sets. Benefits of supersets. The nature of supersets makes Phase 2 a lot of fun, while incredibly demanding and effective. Find here why and how we use them! ... and order of the exercises within the superset are potentially important for maximising these benefits. 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. There are several smart ways to … 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 encourage hypertrophy (muscle growth) and they speed up your workouts! The main benefit of agonist supersets is that you can perform an intense workout using very little time. Benefits. Brad Morris Green Belt Professional Fighter. 2012) Increased prime mover strength; Enhanced joint stabilization; Improved overall work … Possible Advantages of Supersets (especially agonist-antagonist supersets) 1. Happy Tuesday, friends! I love these days, because I am able to truly challenge my body and improve my strength. They would perform a chest workout, then do an ab workout after. Supersets can be used for several exercises and can also be used in back to back sessions as long as the muscle groups are different. These are some of the benefits of Phase 2: Increased lean body mass (Clark et al. Supersets are rooted in hypertrophy (muscle-building), and their absolute best use is for people looking to achieve a pump in minimal time. Bodybuilders looking to spur serious gains will do a superset for five, six, or even seven sets. If you’re looking to speed up your sweat sesh or are desperate to torch stubborn body fat, supersets could be for you. As you are performing exercises back to back you are not having such a long rest time between exercises and sets. Compound Vs. Mixed Supersets Then the benefits of doing supersets are awesome, and you mentioned some of my favorites. Here's how to do it. The ‘magic’ behind agonist-antagonist supersets is you’re able to have the level of strength you would expect for your next exercise. In the case of the same muscle group you give that muscle group a fierce stimulus. With that in mind, let’s take a look at the claims, and then let’s explore some of the options. A compound set is similar to a superset, but with the use of two exercises that activate the same muscle group. 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. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. Supersets … Supersets are more than just efficient muscle builders, they are also a very productive use of your time. Benefits of Supersets . Burn more calories. 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 … Love the images you put in here btw, great article. What are the benefits of supersets? Benefits of Agonist Supersets. But are they right for you and your fitness goals? Benefits of Supersets. For instance, squats and pull ups or standing press and hanging leg raises. Discussion in 'Strength & Conditioning Discussion' started by Adnan Adil, Jun 24, 2020. Learn how to do supersets correctly, the different types of supersets, benefits and evidence-based tips for great results. This isn’t wrong, but there is a better way to maximize the exercises. Supersets are just a basic way of increasing the intensity of your workouts. You’ll save time as you don’t need to rest as much in-between exercises. 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