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For our purposes
here, a superset is the completion of consecutive sets without a rest.
Supersets can be consecutive exercises for the same muscle, opposing muscles,
or 2 completely unrelated muscle groups. When performing supersets for
opposing or unrelated muscle groups, there is an opportunity for one muscle to
recover while another is worked, therefore allowing a heavy weight to be used
for both exercises. Because minimal rest is prescribed, try to arrange for
exercises that can be performed within a close proximity of one another (i.e.
a flat DB press and a single-arm DB row). Training opposing muscle groups in
this manner ensures the development of balanced muscular strength. You can
design an entire workout using multiple supersets OR you can add a superset at
any point in the workout (i.e. such as the transition from chest to back).
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An example of 2
opposing muscle groups are the chest & back. Pick a back exercise that pulls
the arms into the torso (a row) and balance that with an exercise that pushes
away from the torso (flat DB press). You can also use supersets for the
anterior and posterior heads of the deltoids (shoulders) which somewhat oppose
one another. An example exercise combination would be a front DB raise
followed by a bent-over DB raise. Muscles of shoulder extension (lats) can be
supersetted with the antagonistic shoulder flexors (deltoids) using a pulldown-shoulder
press combination. And finally, for the ultimate arm superset, choose one
triceps exercise and follow it with an exercise for your biceps.
Supersets can also
be performed using 2 successive exercises for the same body part. This has
been referred to as "pre-exhaustion", where an isolation exercise is performed
for a muscle group (i.e. a DB fly for the chest) followed by a compound
exercise for the same muscle group (i.e. a bench press). The second exercise
will be performed using a lighter weight than is normally used because the
muscle group will have been previously fatigued. A second superset method for
the same muscle group is referred to as "drop-setting". In this technique, a
set of an exercise is performed to failure at which time the trainee reduces
the weight and performs subsequent repetitions with the lighter weight.
****A note
on "drop-sets" and "muscle pumps"...
If the development
of maximal strength OR size is your goal, these techniques are not mandatory
for success. Let me explain:
First, a muscle
"pump" is simply the result of blood and tissue fluid being forced into the
muscle from the surrounding vessels and then accumulating within the muscle.
While an increased blood flow to the area is beneficial, the pump lasts only
for a short time (30-60 minutes). Unfortunately, this is too short of a time
period to result in any significant physiological changes to the muscle, as
growth and repair occur over a 24 to 48 hour (or more) time period following
exercise. Therefore, we should not focus our training time on achieving this
"pump", although with training of the proper intensity, it will occur
regardless. A muscle "pump" is desired or most individuals feel as if the
workout has been poor, however the lack of a muscle pump does not indicate a
poor training session. It is much more important to train at a proper
intensity and with proper technique as these variables are most important for
success.
The "drop-set"
method will not be effective if the training goal is maximal size and
strength. While decreasing the weight to allow for more repetitions may
provide a "burning" sensation within the muscle, the actual stimulus on the
muscle fibers will be much less in comparison to a "regular" set (performed
after a sufficient recovery interval). Most physiologist agree that muscle
appears to grow in response to a stress of sufficient intensity and duration.
Therefore, by sticking to heavier weights and adequate rest intervals, the
trainee can apply a greater stress in comparison to the "drop-sets" technique.
The lighter weights used in a superset probably do not optimally stimulate the
muscle at the level necessary to produce growth and strength adaptations in
the muscle fibers.
Finally, the use of
"drop-sets" may be detrimental in the effects that this technique has on
energy reserves. The "drop-set" technique may rob the trainee of valuable
energy that would be better spent in the performance of a regular set (a set
at a higher intensity). Secondly, the "drop-set" technique may require
additional calories to fuel the contractions, and this may then require a
greater caloric intake on the part of the trainee in order to gain muscle
mass.
Therefore, the
drop-set method does not appear optimal for strength and size acquisition. You
are best off to keep your training techniques plain and simple (heavy weights,
moderate repetitions), unless a plateau in performance suggests otherwise.
Overcoming a plateau may require more advanced techniques and program design
that should be based solely on the individual, not through general
recommendations.
SUPERSETS: THE GOOD
& THE BAD
Natural
Bodybuilding at its Finest - Lift for Life.com
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