Supersets - how to use them? Supersets. What do they do and when to use them? Supersets for one muscle group

In bodybuilding, there are many ways to increase the intensity of your workout and create higher stress conditions. One of these ways is to use supersets. From this article you will learn: What it is? How to use? Supersets for weight loss and mass(examples).

Supersets are the combination of two exercises for opposite muscle groups. (muscles are antagonists). All this must be done without rest between exercises. The speed should be average. If you do it very slowly, it will greatly delay the time it takes to complete the superset itself. If you do it very quickly, you will not be able to get a good feel for the target muscle group. As a rule, this method can be used both for gaining muscle mass and for losing weight.

Muscles – Antagonists are those muscles that perform opposite functions. For example, triceps and biceps belong to these muscles, as they perform different (opposite) functions. The triceps extends the arm, and the biceps flexes it.

To avoid confusion, here are examples of the main antagonist muscles:

No. 1. pectoral muscles + back muscles

No. 2. triceps muscle (triceps) + biceps muscle (biceps)

No. 3. quadriceps + hamstrings

No. 4. abdominal muscles + lower back (back extensors)

No. 5. front delts + rear delts

No. 6. Another option is to combine it like this:

• pectoral muscles + rear deltoids
• back muscles + front deltoids

There is one misconception in bodybuilding. Most (amateur) athletes believe that any two exercises performed without rest between them are a superset. That is: triceps + biceps and triceps + triceps - this is the same meaning. Actually this is not true. Triceps + triceps is already a combined set

How to use supersets?

Let's look at two opposing muscle groups (biceps and triceps). Let's start with the triceps (you can start with the biceps). Doing a certain exercise (for example: triceps push-ups), with a certain weight, for a predetermined number of repetitions (until failure). After this, immediately without rest, move on to the biceps. Doing a certain exercise (for example: standing dumbbell curls)

Examples:

Supersets for pectoral muscles + back muscles:

• Bent-over barbell bench press + bent-over barbell row
• pull-ups on the horizontal bar with a wide grip + bench press lying on a horizontal bench

Supersets for triceps + biceps:

• close grip bench press + standing biceps curl
• Dumbbell curls for biceps while standing with supination + bench push-ups for triceps

Supersets for quadriceps + hamstrings (glutes are also involved):

• barbell squats + lying leg curls
• deadlift on straight legs with a barbell + seated leg extension

Supersets for abdominal muscles + back extensors:

• hanging leg raise on the horizontal bar + hyperextension (emphasis on back)
• Bent-overs with a barbell on your back + lying crunches

Supersets for front delts + rear delts:

• standing military barbell press + bent over dumbbell swings
• Bent-over barbell row for rear delts + front dumbbell raise

Supersets for pectoral muscles + rear deltoids:

• bench press on a horizontal bench + dumbbell swings
• Bent-over barbell row for rear delts + lying dumbbell flyes

Supersets for back muscles + front deltoids:

• Pull-ups on the horizontal bar with a wide grip + lifting dumbbells in front of you
• standing military barbell press + bent over barbell row

Supersets for calf muscles + soleus muscles:

• standing calf raise + leg press calf press with knees bent
• seated calf raise + calf press in leg press machine

(from 30 to 120 seconds)

• and so on …

How to use combination sets?

Let's look at a muscle group such as the triceps. Doing your first triceps exercise (for example: close grip bench press), with a certain weight, for a predetermined number of repetitions (until failure). After this, immediately without rest, proceed to the second triceps exercise. (for example: French bench press), with a certain weight, for a predetermined number of repetitions (until failure). And only after all this comes rest.

Examples:

Combination sets for biceps:

• standing barbell curl + biceps curl while sitting on an incline bench
• standing dumbbell biceps curl with supination + barbell biceps curl on a Scott bench

Combination sets for triceps:

• bench press with a narrow grip + extension on a vertical block on the ropes
• Dips + French Bench Press

Combination shoulder sets:

• standing military barbell press + front dumbbell raise
• wide grip barbell row to the chin + dumbbell swings to the sides
• Bent-over barbell rows for rear delts + bent-over dumbbell swings

Combination sets for the back:

• wide grip pull-ups + lever row
• Bent-over barbell row + pullover at a vertical block

Combined sets for the pectoral muscles:

• bench press on a horizontal bench + crossover crossover
• dumbbell bench press on an incline bench + dumbbell flyes on a flat bench

Combined abdominal sets:

• hanging leg raises on the horizontal bar + lying crunches on the floor
• Roman chair crunches + bicycle exercise

Combined sets for buttocks:

• plie squat with dumbbell + pelvic lift while lying on the floor
• lunges with dumbbells + leg lifts back in the lower block while standing

Combined sets for quadriceps:

• squat with barbell on shoulders + seated leg extension
• leg press (emphasis on the front of the thigh)+ sitting leg extension

Combination sets for hamstrings:

• straight leg deadlift + lying leg curl
• leg press + hyperextension (emphasis on the back of the thigh)

Combined sets for calf muscles:

• standing calf raise + calf press on a leg press machine

Combined trapeze sets:

• shrugs with kettlebells while standing + shrugs with a barbell standing behind your back
  
• Close-grip barbell rows + standing barbell shrugs

Rest between sets is selected individually (from 30 to 120 seconds). If this is weight loss, then the rest can be 30 - 40 seconds. If this is a gain of muscle mass, then 60 – 120 seconds. The number of repetitions in exercises is selected individually. Do 8 to 20 repetitions of each exercise. For example, you can do this:

• Exercise No. 1 – 10 reps + Exercise No. 2 – 10 reps
• Exercise No. 1 – 8 reps + Exercise No. 2 – 15 reps
• and so on …

Supersets for weight loss and mass gain!

This method works great both during weight gain and during weight loss (drying the body). During bulking, this is a great way to shock your muscles and give them a powerful boost in growth. This will be like a new super stress that will accelerate mass gain. And during weight loss (drying the body), this method will make your workout as productive and energy-consuming as possible. Which in turn will allow you to burn a lot more calories. (as a result, you will lose weight faster).

Also, an excellent advantage is that with such enormous work, a very strong pumping of blood occurs in the target muscle group. As a result, this muscle group is supplied with all nutrients at an increased rate, since blood is the carrier of all nutrients (from oxygen, to amino acids and hormones).

Since I have already touched on this topic, I also want to tell you about the so-called stretched supersets. These are sets that also involve antagonist muscles, but have rest between sets.

What does working with stretched supersets look like in practice? (for example, take: close-grip bench press and standing biceps curl):

rest: 20 – 40 sec

rest: 20 – 40 sec

close grip bench press: 20 – 30 sec (execution)

rest: 20 – 40 sec

standing biceps curl: 20 – 30 sec (execution)

rest: 20 – 40 sec

Such sets have several advantages:

• longer rest between exercises (you rest more than usual so you can lift more weight)
• By training your biceps, you actively restore your triceps, and vice versa
• maximum pumping (essentially, you work non-stop, and because of this, your muscles are constantly in pumping mode... the blood does not have time to leave the target muscle at all)

Sincerely,

Super series or the name more familiar to us “ superset"has a fairly large popularity of use in bodybuilding. This is such a common concept in bodybuilding that we should look at it in more detail. I think most of us know that monotonous workouts and training programs cause our muscles to become simply addictive, the effect of monotonous training fades over time, for this you need to regularly change the training program, make some adjustments, add something new, your own to improve your results. In a word, experiment. To ensure that your body does not get used to these loads, several interesting techniques were invented that are widely used in our time and with fairly good results. One of these techniques is a superset.

We are used to thinking that one approach means performing one exercise with a certain amount. So, a superset includes two exercises in one approach. That is, you perform one exercise, then, without a break or with a very short pause (the duration of which should not be more than 20 seconds), proceed to perform the second exercise. After performing two exercises, as after a regular set, there is a rest of 1-2 minutes. Typically, a superset is aimed at working several muscle groups in one approach. The best superset workout is to train antagonist muscles.

is the name of muscle groups that themselves perform opposite functions. There are “agonist” muscles that, due to contraction, perform movement of a certain part of the body, for example, an arm. And the antagonist muscles relax when the agonists move. Prime example: Elbow flexion, biceps being the agonist and triceps being the antagonist. And so with all muscle groups.

When we talk about training antagonist muscles, we mean, for example, training the biceps and triceps: first we do an exercise for the biceps, then we immediately move on to an exercise aimed at the triceps (one approach). This is training using supersets on antagonist muscles.

Why is it necessary to train antagonist muscles? It's very simple. There are a number of reasons why you need to focus a superset on training these muscles. Let's say you did a super series aimed at the chest and quadriceps. Accordingly, the body, instead of concentrating the supply of oxygen and nutrients to the upper torso, it will try to have time to supply these nutrients throughout the body, providing them to both the chest muscles and leg muscles. As you understand, the effectiveness of such an unsuccessful combination will noticeably decrease. A superset is somewhat similar to, its main goal is to pump blood into a certain area of ​​the body.

A very effective use of supersets is the drying period. Since, in themselves, super series are great for burning excess fat. Of course, without a specific diet, such training will be ineffective.

Also, if your goal is to strengthen your muscles, as well as gain a little weight, a superset will come in handy here too, and it would be advisable to include them in. Everyone knows that when there is good blood flow to the muscles during training, then the performance and impact of your muscles in terms of recovery and muscle growth increases significantly. When training with a superset, there is just a crazy rush of blood into the muscles, this creates a so-called “blood cushion” that helps you push out more weights than in a regular workout. You will notice this if you practice this technique at least once.

Superset training is quite diverse, now we will give you a couple of examples, which will include supersets aimed at training one muscle group and aimed at working antagonist muscles:

• superset on the shoulders: – lifting dumbbells through the sides (standing or bending over);
• superset for chest and back: Bench press – T-bar row;
• superset for biceps and triceps: Lifting dumbbells for biceps - French press;
• superset for quadriceps: Leg press in the simulator – Leg curl in the simulator;
• abs superset: Torso bends while standing at the block - reverse crunches;
• superset for the calf muscles: Standing calf raises in a standing machine – Seated calf raises in a sitting machine.

Never be lazy! If you have completed one exercise a certain number of times, after which you need to immediately proceed to the next exercise, and you doubt that you have enough strength, ask for backup if required, but usually this is a wrong feeling.

As for pauses between supersets, they should be no more than 2 minutes. Directly within the superset itself, there should be no pause at all or should be, but no more than 20 seconds.

To make things more difficult for yourself, you can do trisets. It's like a regular superset that consists of not two, but three exercises.

EXAMPLE OF TRAINING PROGRAM

Monday (Workout No. 1)

1. Superset: Bench Press – Dumbbell Flyes 4x10
2. Superset: Standing Barbell Curls – French Bench Press 3-4x10
3. Superset: Standing dumbbell curls – Cable press (triceps) 3x10-12

Wednesday (Workout No. 2)

1. Warm up and
2. Pull-ups (with weight possible)
3. Deadlift 4-5x8
4. Superset: Bent-over barbell row – Wide grip 3x8-10 lat pull-down

Recently used superset systems is gaining more and more popularity. This system allows you to reduce training time by almost half. This efficiency is achieved by reducing pauses between approaches and exercises. Among other things, the use supersets leads to increased blood flow to the desired muscle groups, which causes their additional saturation with oxygen. So what is a superset?

A superset is simply a combination of two movements, but not on one muscle, as in complex sets, and on antagonist muscles. Let me remind you that this is the name given to muscles with opposite functions. For example, biceps and triceps. One muscle flexes the arm, and the other extends it. It should be emphasized that sets of different exercises are done one after another without a moment of rest. The reason is that the load on one muscle causes a simultaneous rush of blood into the antagonist muscle, and then you must have time to strike it with the most accurate blow with an isolating movement. The blood supply to the muscle will increase to extreme levels - it will seem to you that the muscle is about to burst! Biceps and triceps are the classic and most effective combination for a superset. The possibilities for creativity here are virtually endless: seated biceps curls - French bench press; standing biceps curl - close grip bench press; biceps curl on a block - extension of the arms on a block from behind the head...

Superset technology

In a superset, you can’t chase heavy weights. The fact is that large weights do not allow you to perform the movement accurately, and mechanical errors due to fatigue become greater with each new repetition. Meanwhile, the main thing is a precise isolated effect on the muscle, causing increased blood flow. So the weight in the exercise should be lower than what you use in a regular pump. That's when the benefits of a superset will manifest themselves in full force. First, you will be able to perform a high number of repetitions and thus increase your overall work volume. Secondly, you will be able to maintain minimal rest intervals between individual supersets, and such intervals are extremely important for increasing the intensity of the training. Thirdly, you will receive additional aerobic exercise, i.e. increase the oxygen content in the blood, which will have a positive effect on the anabolism of working muscles.

How often do supersets?

Believe me, this is a very important question! Frequent use of supersets deprives them of their effect - this has been verified! The most effective scheme will be this: use supersets every fourth workout, but in between, pump up your muscles in the traditional way, simply alternating exercises. Sometimes it happens that you are planning a hard workout for today, but you don’t have enough strength for it. That's when you need to fully apply the superset technique - the returns will be excellent!

Number of repetitions

On average, I would recommend this number of repetitions:

• chest - 9 - 12
• back – 10 – 15
• shoulders – 12 – 15
• biceps – 9 – 12
• triceps – 12 – 20
• quadriceps – 15 – 30
• hamstrings – 10 – 15
• caviar – 10 – 20

Number of supersets

As a general guide, I would suggest the following layout: beginners (after four months of training) will get good results from two supersets for each body part; advanced (after nine months of training) can do three to four supersets; fairly experienced bodybuilders with a year and a half of training behind them can easily handle 5-6 supersets.

The coolest supersets

Quadriceps - Hamstrings

• Leg Press - Lying Leg Curls
• Squats - Stiff-legged deadlifts
• Hack squats - standing leg curls

Quadriceps - Calves

• Leg Press - Seated Calf Raise
• Hack Squats - Hack Squat Calf Raises

Chest - Back

• Incline Bench Press - Wide Grip Row
• Incline Bench Press - Reverse Grip Barbell Row

Back-Chest

• One-arm dumbbell row - “Pullovers” with dumbbells on straight arms
• T-Bar Row - Incline Flyes

Back - Deltas

• Seated row of block to the waist - Bent-over dumbbell raises.
• Pull-downs - Lateral dumbbell raises

Biceps - Triceps

• Seated dumbbell curls - French EZ-bar bench press
• Dumbbell curls (press your back against the wall) - Dips

Triceps - Biceps

• Dips - Simultaneous lift of dumbbells for biceps with a reverse grip
• Reverse Grip Block Row - Hammer

Press - Lower Back

• Crunches - Back extension
• Hanging Knee Raise - Stiff Legged Deadlift with Dumbbells

We are always on the lookout for a “better” workout/diet/life program. It seems to us that there is some secret, secret knowledge, after learning which we can achieve unprecedented success. Recently, superset-style training has been actively promoted on the Internet, promising unprecedented fat burning, increased metabolism and, of course, gigantic muscle growth.

The training program can be built in different ways (). You can perform the exercises classically - one after another: 3-4 sets of one exercise, rest, start another. You can also combine exercises into supersets.

Let's figure out what supersets are in the gym and bodybuilding, whether supersets are as effective as they are made out to be and what they are needed for.

What is in training?

Let's figure out what this actually means. Supersets(super series) is one of the ways to create muscle stress, which is achieved by increasing the intensity of training and time under load. These are exercises for the whole body in a specific order. We would like to draw particular attention to the fact that this just one way Moreover, not everyone needs to use this method and not always.

Are supersets effective? Yes, they are effective! So, should you only use supersets? No! In essence, this method of training is a combination of two or more exercises in one approach. In practice, 2 exercises are most often used: you perform a specified number of repetitions of one exercise, and then, without rest, another certain number of repetitions of another exercise.

Schematically it looks like this:

• Set of exercise #1 - Set of exercise #2 - Rest - Set of exercise #1 - Set of exercise #2 - Rest.

There is also an option with rest between exercises, when you perform one exercise, rest, and then do the following:

• Set of exercise #1 - Rest - Set of exercise #2 - Rest - Set of exercise #1 - Rest - Set of exercise #2 - Rest.

Complex

Supersets are very often (very noticeably in the gyms) confused with complex/combined sets, especially in the context of the buttocks. Supersets always performed on muscles antagonists, A combined sets are being carried out on the same muscle.

Despite the erroneous beliefs of many, the effect of combined sets is much greater than from supersets. However, it is important to remember that such sets are extremely difficult and intense. Try working with your usual weights, and you will feel that they clearly need to be reduced. Complex sets turn even light weights into heavy weights.

Complex sets- a great way to increase intensity, however This is only suitable for experienced. And you shouldn’t use this technique in every workout, otherwise you’ll get overtrained.

Combined sets are performed as follows: first come the exercises that use multi-joint movements - and only then those that use one joint - insulation.

Here are examples of such combination sets:

For girls and women

For legs and buttocks

To train your legs and buttocks in the gym or at home, it is better to choose the following supersets (which, according to the rules, are actually called combined):

1. deadlift +

Hamstrings: lying leg curls + standing leg curls.

Quadriceps: leg press with narrow stance + .

Shin: standing calf raise + sitting calf raise.

For back, chest and shoulders

Back:

1. wide grip pull-ups +
2. Bent-over barbell row with a wide grip + seated row with a wide grip,
3. row of the block to the belt while sitting with a narrow grip +,
4. deadlift + .

Front delts: barbell row to the chin + lifting dumbbells in front of you.

Pectoral + middle deltoids: + .

Rear delts: Bent-over dumbbell flyes + dumbbell flyes lying face down on a bench.

For arms - biceps and triceps

Biceps: standing biceps curl + concentrated biceps curl.

Triceps: French bench press + block down press.

For the press

1. “Upper press”: incline sit-ups + crunches,
2. " ": + reverse crunches,
3. sitting torso turns + standing torso turns. These abdominal exercises can be performed at home,
4. serratus and intercostal muscles: crunches on a block + hanging leg raises with rotation.

Analysis of the most effective abdominal exercises

For men

We want to surprise both the weak and strong half of humanity: the above-described exercise options and training programs for the back, legs, shoulders, chest, and abs are suitable for both men and women. All exercises are universally unisex, so do them with confidence. All prohibitions are only in our heads.

Cunning

These are diametrically opposed movements that must be taken into account when creating your training program.

Sometimes this order is changed - first single-joint movements, and then multi-joint ones. This technique helps pre-fatigue of the muscle before starting the main work (used to “break through” the muscle -). In this case, the muscle will more acutely perceive the training load in subsequent multi-joint exercises.

Here is an example of such a combined set: +

How to do it correctly?

As mentioned above, supersets are needed to train antagonist muscles. Antagonists- these are muscle groups that create opposite effects in relation to each other, that is, flexor muscles and extensor muscles of joints. For example, quadriceps + hamstrings, pectoral + latissimus dorsi, biceps + triceps, anterior + posterior deltoids.

By the way, there is a common myth that you should not train the top and bottom on the same day, they say, “there won’t be enough blood.” This, of course, is nonsense: .

How to do superset workouts? Muscle failure in both complex and supersets must be achieved only in the last approach. It is most effective to use supersets to train small muscle groups, such as the arms and shoulders. If you train large muscle groups with supersets, then it is better to use isolation exercises. The fact is that a lot of energy is spent on basic exercises for large muscle groups, in addition, since many different muscles are involved in basic exercises, some of them will be stressed in both exercises, and this will limit your capabilities.

Perform the exercise on the lagging muscle group first in the superset in order to load it more efficiently.

Weight Loss Benefits

The advantage is that the muscles relax not only directly during rest, but also when you train antagonist muscles. Those. you can get a lot of work done in a workout, which means you can burn more calories and lose weight faster! It is precisely because basic exercises do not allow muscles to recover effectively while training the antagonist muscle that they are not recommended for use as exercises for supersets.

But contrary to popular opinion, for effective muscle growth, they do NOT need to be shocked and surprised: . So if you are using supersets to surprise your muscles, then don’t :)

Whether there will be supersets for mass or for relief depends on a simple fact: working weight. If you want to build muscle, then choose low- and medium-rep training with weights from 70% to 100% of your maximum with 1 light workout once every 2 weeks, if you are on a calorie deficit and want to lose weight, it will be easier for you to train with weights from 40% to 70% interspersed with heavy training. But fat burning or weight gain, remember, depends on your diet, period!

Oh, yes, and we cannot load only part of the muscle. No. No way.

Let's start with the fact that the need to train different parts of the muscles can arise only in one case - when these different parts of the muscles perform different movements. For example, it makes sense to separately pump the front, middle and rear deltoid muscles, the lower and middle parts of the chest, and so on. However, it is impossible to load different areas of the muscle performing the same movement! The entire muscle contracts, transferring force from one bone to another.

Where did the theory come from that you can load different areas of one muscle? During the training process, various pain sensations actually arise, differing both in nature and in the place of occurrence. However, this does not mean that some part of the muscle received more load, and some less. The occurrence of pain in a certain part of the muscle only indicates that there are more receptors in this place that record changes in the muscles. For example, receptors that detect muscle stretching are located at the ends of the muscles, at the points of their connection with the tendons, as well as in the tendons themselves.

For this reason, when you stretch a hamstring, you may feel pain in your hamstrings, although the hamstring will be stretched all the way from the origin to the end of the attachment. Similar sensations will be observed when other muscles are affected - the entire muscle will be stretched, and pain will be observed only in a separate part of it (at the point where it passes into the tendon). Thus, subjective sensations of pain in a specific area of ​​the muscle do not mean that this part received more load.

Exercise training program

Cardio:
• Interval running 2-3 kilometers on a track: 400 meters at an average pace + 200 meters walking or easy running.
• Exercise bike 4-6 kilometers: 500 meters at a medium load for you + 500 at a light load and alternate.

Day 1:

• for the back and chest: bent over row + chest press.
• for the hamstrings and buttocks: squats + lunges / platform steps + crossover leg raises / seated calf raises + / leg abductions + leg press / + seated leg extension.
• outer and inner thighs: abduction and extension of legs while sitting on a machine + lateral swings with weights (in a crossover)

Day 2:

• For muscles of the whole body: .
• For shoulders: dumbbell chest press + dumbbell side swings while seated.
• For the abs: hanging leg raises + crunches.

Day 3:

• for hamstrings and calves: squat with dumbbells + standing calf raises + deadlift.
• on the pectoral muscles and back: barbell press from a lying position + pull-down of the upper block to the chest (wide grip) dumbbell fly in a lying position upside down.

Triset

Trisets- these are triple super series. Those. you combine three exercises. With a triset, we can work both one muscle group, but from different positions or with different grips, as well as antagonists. An example of the latter: squats - lying leg curls - sitting leg extensions in a machine.

This is necessary in order to better load the lagging muscle group. The first exercise is performed on the lagging muscle group, the second on the antagonist muscle, and the third again on the lagging muscle group. It is important to note that the third exercise must be isolating and easier than the first.

Who is it suitable for?

Of course, it only makes sense to train with supersets, and even more so with combined sets and trisets. experienced. For beginners, all muscle groups are equally lagging behind, and the muscles and central nervous system are not yet ready for such serious loads.

Rest

Many people, when training with supersets, ignore the rest between double sets. If this is still somehow acceptable with supersets on antagonists, then rest after each combined set or triset for one muscle is required.

Review of Ekaterina Buida

We found a lot of questions about Ekaterina Buida’s superset training program: “Exercises for the whole body - fat-burning workout.”

This is an option exclusively for home fitness and nothing more. In general, it is very reminiscent of exercises for osteochondrosis, which doctors prescribe :) You can, of course, and even need to exercise if you don’t want to do anything else, but don’t expect any special results. You will burn few calories, which means you will have to create a deficit with food. Please take this into account.

Useful video

Videos with programs:

Many people may already be familiar with this concept, because it is very common in bodybuilding. Therefore, I thought about it and decided today to talk about what a superset is, how to do it, why it is needed and whether it is needed, etc.

Superset (SUPER SERIES) - this is when an athlete combines TWO EXERCISES that are either designed to work on the same muscle group or exercises that are designed for different muscle groups but they are nearby - these are antagonistic muscles.

Antagonists- these are opposite muscles, they are located next to each other and perform opposite functions.

EXAMPLE OF ANTAGONIST MUSCLES: BICEPS + TRICEPS (i.e. BICES - bends the ARM at the elbow joint, AND TRICEPS - EXTENSES). Or another example: CHEST – the HANDS push, and the latissimus dorsi muscles pull them. Etc. These are the antagonist muscles.

However, it is not permissible to combine into SUPERSETs exercises that are located far from each other and have completely different anatomical functions.

EXAMPLE: Barbell Squats + Incline Bench Press

This is unacceptable. But I very often see people who do this kind of crap. People don't understand the truth. A the truth is to pump blood to a specific area of ​​the body! But pumping blood into the LEGS (HIPS) and at the same time to the CHEST is impossible, and there is no sense in such training. This is why it is so important to perform super series on the same muscle group or antagonist muscles.

Superset technique

The technique is very simple, combine two exercises into one and perform it without any rest. After completing one super series, a short break is required, after which a new super series follows.

For example :

1. You have completed the BICEPS BARREL LIFT approach, and without any break you immediately begin to perform ARM EXTENSIONS ON THE BLOCK. In this example This is a superset of antagonist muscles.
2. Or another example ( over the same muscle group), IN WHEN YOU HAVE PERFORMED THE BENCH PRESS, you immediately begin to perform lying dumbbell flyes without a break.

After you have completed several supersets for a particular muscle group (for example, biceps + trices = antagonists), your ARMs (muscles) inflate very strongly (increase in volume) and become very hard. But this phenomenon does not last long; after a short time, your muscles will again become the same as they were before they were pumped up (that is, they will acquire their previous volumes).

What are supersets for?

The fact is that, over time, the same exercises get boring, they seem to cause the muscles to get used to them, in fact there is nothing new and it gets boring over time. And so that diversify your training - supersets come in handy here!

Also supersets save a lot of time. This is especially important if a person does not have time for a full workout and needs to do a quick, dynamic workout.

Who needs supersets?

Supersets can be used in your training both at the stage of burning excess fat (DRYING, WEIGHT LOSS) and at the stage of GAINING MUSCLE MASS AND STRENGTH.

ON DRYING (LOSSING WEIGHT) = you need to force the body to burn more calories than it takes in. Undoubtedly, the main thing here is diet, but not only! There is no way to do this without proper training. Regular training with iron takes a lot of energy, BUT with the help of supersets you can speed up energy consumption even more, because you will train quickly, without pauses.

If your goal is to gain muscle mass, then the more your muscles are filled with blood during the training process, the greater their performance, and therefore the greater the impact in terms of their growth! In addition, you will have to exert much more force during the exercise, and this greater force means more muscle destruction (microtrauma), which means more impactful growth of your muscles.

Examples of supersets

For arm muscles (antagonists): barbell curls + pulley extensions

Superset for arm muscles

For leg muscles (quadriceps): leg press + seated leg extensions (or vice versa)

Example 2. Superset for quadriceps

For leg muscles (hamstrings): lying leg curls + straight-legged barbell rows (or vice versa)

For chest muscles: bench press + dumbbell fly

Superset for chest muscles

For back muscles: Bent-over barbell row + block row to the chest (wide grip)

For the calf muscles: Standing calf raises + seated calf raises

Example 2. Ab superset

TRISETS

There is also such a concept as a triset. Don't be scared these are simply triple supersets (when 3 exercises are performed in a row).

For example :

• bench press + dips (emphasis chest) + lying dumbbell fly
• Barbell squats + lying leg curls + seated leg extensions

GIANT-SET

There is also a giant set. His the main difference from the triset is that MORE than 3 EXERCISES are performed per set. That's all.

That, in general, is all I wanted to tell you today. Supersets are an excellent technique in bodybuilding, they will help you diversify your training, make it more interesting or something, they will also help you save time (if necessary), help you gain muscle mass and even lose weight.

Best regards, administrator.