and just take the workouts at face value, Workout A will take approx. 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. However, it's true that supersets burn calories faster when time is factored in. For greater muscular gains, use a drop set superset. These are the sets you most likely perform during your current workouts. Compound sets have an entirely different goal - to add overall volume to a muscle group. *A superset involves doing two exercises back-to-back without a rest between them. Superset with. I'm the king, b!tch. Triceps Pressdown. That means that if we spend an hour doing supersets, we’ll build more muscle than if we spend an hour doing straight sets. Let’s start this off with one very recent 2017 paper by Fink and colleagues. Usually resting for between 1-3 minutes. superset vs. straight sets; Results 1 to 5 of 5 Thread: superset vs. straight sets. Advanced Search. Straight-Arm Pushdown. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Then there's the compound set (agonist superset) where both exercises work the same muscle groups. But are they right for you and your fitness goals? Think: a push-up and a dumbbell bench press. If you would choose a straight set maybe you would go with 5setsx10reps with 80-85kg. Perhaps one of the most efficient ways to target your training more toward mass gain, however, is including drop sets in your routine. ... Two studies comparing supersets to traditional straight sets found no difference in energy expenditure (during and after exercise) when volume was equated for. I'm not looking for size though, getting bulky isn't good for me. *A straight set is when you perform a single exercise, then rest one to two minutes before repeating. Straight Sets. Go down a level in the progression system until you can’t do anymore. Defense: Supersets and trisets involve doing two or three exercises back-to-back without any rest. Luckily, supersets aren’t just effective for your body – they’re super time efficient. Supersets involve performing two different exercises in a row with very little rest in-between. Biceps Curl. "If you love women, you must read the SoSuave Guide to Women. Don’t be afraid to decrease resistance to reach the target number of reps. Calf Raise. 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. 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. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. AnhNguyenn. 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. 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. During your basic calisthenics routine, superset rows with pushups and squats. The barbell bench press. Forced repetitions, rest-pause sets and supersets are all effective ways to increase your training intensity when building muscle. Example Ways To Integrate Supersets. For one four-week session, you might perform normal sets, while the next four weeks you do muscle-group-specific supersets followed by another four-week program in which you do supersets between the lower and upper body. Supersets. In a superset, you complete all … Rest for the minute thirty and do it again. The researchers compared the effects of using drop sets versus normal sets on muscle … Usually, weight training is done using “straight sets”, which is when you would have a rest between each set performed. Similarly to supersets, drop sets offer a time-saving benefit, but shouldn't be prioritised over traditional straight sets. 54 minutes to complete, while Workout B will take only approximately 37 minutes. Doing “straight sets” (which people also refer to as “sets across”) means lifting the same weight for all of your sets of a given exercise. Compound sets are sets where the subsequent exercise(s) train the same muscle group. Each workout day trains the entire body with a combination of straight sets and variations of supersets. Now I need to be 100% clear about this. Ever wonder if you should be using straight sets or supersets in your training? 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 … custardpie Don Juan. A compound set is similar to a superset, but with the use of two exercises that activate the same muscle group. Superset 2: 3 sets of 10-12 Lift: HEAVY. I AM THE GREATEST!!! EVIDENCE . This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. Conclusion. The lack of rest places a lot of anxiety on the targeted muscle. There is evidence to suggest that supersets may elicit a higher spike of testosterone vs traditional straight sets. “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.” It's fantastic!" *Trisets are three exercises back-to-back. OPENING ARGUMENT. This routine involves compound sets where two exercises for the same muscle group are done back-to-back. When you started weight training, you were probably told to plan your workout as a series of straight sets. But are they right for you and your fitness goals? 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. On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. Joined Oct 7, 2011 Messages 63 Reaction score 19. 1. Supersets Versus Standard (Straight) Set Structured. Workout A, Straight Sets Workout B, Antagonist Supersets If we exclude warm-ups, transitions between exercises, etc. Pre-Fatigue/Extended Sets. These babies are the ones that will target one zone and get it burning, stat. The final type of superset is the staggered sets supersets. 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. Supersets allow you to change up your strength-training routine every four to six weeks to avoid hitting plateaus. 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. Evan Centopani breaks down the difference in his latest 59 second QuickTip. Superset with. Or whether sticking to normal straight sets would instead be best. Supersets are included in many strength training programs to add more total work (also known as volume). A staggered set is where you combine a major muscle with a smaller, completely unrelated muscle. Workout 3. If supersetting was ideal for strength, then that's what competitive powerlifters and purist strength athletes would be doing - but they don't. 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. Here’s the main advantage of supersets. It’s common practice in our misinformed fitness culture to use the terms compound sets and supersets interchangeably. 3. Antagonist supersets involve training two exercises that will work opposing muscle groups, for example, your back and chest. 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. Superset with. Front Squat Romanian Deadlift That’s a true superset. 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. Jul 11, 2017 #6 Supersets are an … Bent-Over Barbell Row Incline Chest Press. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. Beginners should only do straight sets, not supersets or trisets. Compound sets. Defense: Supersets as well as trisets entail doing two or 3 workouts back-to-back without any remainder. What About Rest-Pause Sets? 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. Reverse Wrist Curl. 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. Toe Raise . For example, throw in a set of calf raises between your sets of seated rows. 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. If a set calls for 10 reps, don’t select a weight that you can twice that number of reps with. In this version of compound sets, we’ll do a multijoint exercise first followed by a single-joint … The first few times you workout, you're laying a foundation. Supersets can be defined as a pair of sets from two different exercises. Personally, I rarely use straight sets. Superset: The back-to-back performance of two exercises of opposing muscle groups, with little to no rest in between. This technique allows you to bring up a weak body part by working it to a greater extent each week. 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. This recovery time can keep your strength up on the later sets. After pull ups, do chin ups. Give this full body superset a go the next time you’re looking to get a substantial lift. 08-13-2010, 05:50 AM #1. And to figure this out, fortunately there are a handful of studies that can provide us with some insight. Drop Sets vs Normal Sets: What The Research Says. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Take each sets within supersets, trisets and extended sets to failure. Compound Sets Vs. Supersets. I was just asking why someone would choose to do straight sets over supersets and vice versa. For example bench press followed by press-ups. Don’t compromise form in your supersets. 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. In comparation you have less volume and less stimulation with straight sets. Doing so may result in injury. Wrist Curl. Prosecution: In Straight collections, you rest one to three minutes prior to doing each successive collection. Prosecution: In straight sets, you rest one to three minutes before doing each consecutive set. This healing time can keep your strength up on the later sets. The lack of rest puts a lot of stress on the targeted muscle. 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. Thread Tools. Or Blue Milk with Bespin IPA (one for the Star Wars fans). Superset 1: 3 sets of 10-12 Lift: HEAVY will work muscle. 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