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*A superset involves doing two exercises back-to-back without a rest between them. Forced repetitions, rest-pause sets and supersets are all effective ways to increase your training intensity when building muscle. Evan Centopani breaks down the difference in his latest 59 second QuickTip. Pre-Fatigue/Extended Sets. Supersets. Give this full body superset a go the next time you’re looking to get a substantial lift. But are they right for you and your fitness goals? Prosecution: In Straight collections, you rest one to three minutes prior to doing each successive collection. This technique allows you to bring up a weak body part by working it to a greater extent each week. It’s common practice in our misinformed fitness culture to use the terms compound sets and supersets interchangeably. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . 1. They have their time and place, such as when performing a very high-skilled movement (like a snatch, for example), or when you’re lifting heavy. Don’t compromise form in your supersets. We know that traditional straight sets with longer rest intervals between sets are time-tested and proven effective in the real world when maximum strength is the goal. Supersets are included in many strength training programs to add more total work (also known as volume). In a superset, you complete all … Compound sets have an entirely different goal - to add overall volume to a muscle group. That’s a true superset. Straight-Arm Pushdown. and just take the workouts at face value, Workout A will take approx. Toe Raise . *Trisets are three exercises back-to-back. ... Two studies comparing supersets to traditional straight sets found no difference in energy expenditure (during and after exercise) when volume was equated for. With this model, you would do a set of up to 12 repetitions for a particular movement before resting for a short time and then doing the next one. EVIDENCE . superset vs. straight sets; Results 1 to 5 of 5 Thread: superset vs. straight sets. Joined Oct 7, 2011 Messages 63 Reaction score 19. Superset with. Personally, I rarely use straight sets. And to figure this out, fortunately there are a handful of studies that can provide us with some insight. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. Straight Sets. In this version of compound sets, we’ll do a multijoint exercise first followed by a single-joint … Defense: Supersets and trisets involve doing two or three exercises back-to-back without any rest. The name can be confusing because we call large multi-muscle exercises like deadlifts, squats and bench press “compound lifts”, though in this instance that has little bearing on the name. These are the sets you most likely perform during your current workouts. That means that if we spend an hour doing supersets, we’ll build more muscle than if we spend an hour doing straight sets. Think: a push-up and a dumbbell bench press. Compound Sets Vs. Supersets. Supersets allow you to change up your strength-training routine every four to six weeks to avoid hitting plateaus. What About Rest-Pause Sets? This routine involves compound sets where two exercises for the same muscle group are done back-to-back. Prosecution: In straight sets, you rest one to three minutes before doing each consecutive set. In comparation you have less volume and less stimulation with straight sets. Defense: Supersets as well as trisets entail doing two or 3 workouts back-to-back without any remainder. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. Triceps Pressdown. I'm not looking for size though, getting bulky isn't good for me. This recovery time can keep your strength up on the later sets. I AM THE GREATEST!!! Bent-Over Barbell Row Incline Chest Press. These supersets tax the upper body exclusively, but allow one set of muscles (on the front or back of the body) some active rest while the opposite muscles work, and vice versa. Supersets can be defined as a pair of sets from two different exercises. Take each sets within supersets, trisets and extended sets to failure. If a set calls for 10 reps, don’t select a weight that you can twice that number of reps with. Since the goal of a bodybuiliding workout is to perpetually increase the overload and intensity placed on our muscles over time, straight sets achieve this much better than supersets. OPENING ARGUMENT. View Profile View Forum Posts Registered User Join Date: Aug 2010 Location: Australia Age: 27 Posts: 249 Rep Power: 251. superset vs. straight sets I've … You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. Go down a level in the progression system until you can’t do anymore. After pull ups, do chin ups. Compound sets. Advanced Search. Each workout day trains the entire body with a combination of straight sets and variations of supersets. Antagonist supersets involve training two exercises that will work opposing muscle groups, for example, your back and chest. Reverse Wrist Curl. Then there's the compound set (agonist superset) where both exercises work the same muscle groups. Compound sets are sets where the subsequent exercise(s) train the same muscle group. If you would choose a straight set maybe you would go with 5setsx10reps with 80-85kg. A straight set consists of a series of nonstop repetitions, usually somewhere between 6 and 15, followed by a rest interval of one to three minutes. So when you come to measure the training volume of 'straight sets' vs 'straight sets and drop sets', it's like comparing apples with oranges. I'm the king, b!tch. Otherwise, circuits are the most valuable training tool, and can be used effectively in a variety of training programs, whether you’re new to training, returning after an injury, or a seasoned gym goer. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Let’s imagine that you’re pretty strong, and that you need a good 5 minutes of rest for your muscles to recover between sets of the bench press and barbell row. When you started weight training, you were probably told to plan your workout as a series of straight sets. Perhaps one of the most efficient ways to target your training more toward mass gain, however, is including drop sets in your routine. Rest for the minute thirty and do it again. 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. If supersetting was ideal for strength, then that's what competitive powerlifters and purist strength athletes would be doing - but they don't. Superset: The back-to-back performance of two exercises of opposing muscle groups, with little to no rest in between. It's fantastic!" What follows is a guide to different kinds of sets—including, straight sets, supersets, trisets, dropsets, and circuit sets—and how they produce different results. Similarly to supersets, drop sets offer a time-saving benefit, but shouldn't be prioritised over traditional straight sets. In the traditional sense, you’ll have a set/rep goal of something like 3 sets of 8 reps, where you’ll use the same weight each set and try to get 8 reps each time. I will start with that so 1st set 100kg-10 reps, Then you are fatigued so you get more from less weight.All your sets are maximized -) 2nd set 90kg-10 reps, 3rd set 80kg 11 reps, 4th set 75kg 12 reps 5th set 70kg 15 reps. Doing so may result in injury. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. A staggered set is where you combine a major muscle with a smaller, completely unrelated muscle. Biceps Curl. This healing time can keep your strength up on the later sets. Superset with. A superset is a bit different: with this way of working out, you would do two exercises in a row without resting in between. Don’t be afraid to decrease resistance to reach the target number of reps. For greater muscular gains, use a drop set superset. The researchers compared the effects of using drop sets versus normal sets on muscle … Wrist Curl. Example Ways To Integrate Supersets. It helps to see an example, so below, let me show you what a typical workout looks like for superset versus traditional training for a chest and back workout. "If you love women, you must read the SoSuave Guide to Women. Thread Tools. “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.” Superset 2: 3 sets of 10-12 Lift: HEAVY. Involves compound sets are sets where the subsequent exercise ( s ) train the same muscle group only! Evan Centopani breaks down the difference in his latest 59 second QuickTip supersets vs straight sets all effective to. Your sets of seated rows superset a go the next time you ’ ll hard-pressed. 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