![]() Supersets and compound sets can be a great addition to your workout program - but strategically incorporating them is key to getting the most bang for your buck! One of our online personal trainers at Vitality Fitness Delivered would love to build a workout regime for you, so you can utilize these effectively in your next live online training session. If your muscles have already been worked hard, going heavy can be dangerous! Instead, wait until you’re running on a full tank, so you can hit that new PR! And you don’t want your muscles tired when you lift heavy. Supersets are designed to work and fatigue targeted muscle groups pretty quickly. When doing 2 exercises for the same muscle, you will need regular rest between sets. Just take enough time so that you're not out of breath. Don’t bust out your heaviest weights for supersets. Well then for arm day, you really won't need rest between supersets, as one muscle rests while the other works. Supersets are great - but there are some things you’ll want to avoid. Challenge yourself and go for the heavier weight. It’s not a circuit so you don’t need really light weight - just two exercises back to back. You can build up to more strength training! With a superset, you can still work towards heavier weight since you’re targeting opposing muscle groups. A superset is where you perform two different exercises in succession (with minimal rest during the transition).It fatigues the muscles quickly, so you really have to push to get those reps in! It builds stamina! A compound set does a double whammy on one specific muscle group. 3, the authors attempted to identify the effects of providing self-selected rest duration, or one, two, or three minutes between agonist-antagonist superset on total training volume, session duration, and training efficiency.It saves time! Supersets cut out the rest time, so you’ll get just as much workout done in less time.For example, two chest exercises - like a bench press and pec fly.īoth variations of supersets are effective - it just depends on what you’re aiming to get out of your workout! Here’s three reasons to try out supersets next time you’re working out: In fact, for heavy compound exercises (bench press, squat, and deadlift), I would recommend resting for up to 5 minutes between sets especially if you are. In a compound set, you perform two exercises involving the same muscle group. My definition is simple: its performing 2 exercises back to back with no rest in between. ![]() For example, a chest exercise paired with a back exercise - such as, bench presses and bent-over rows.Īnother variation of a superset is called a compound set. Strictly speaking, the two exercises you are performing in a superset should engage opposing muscle groups. As soon as you’re done with one, you launch right into the next one. But, what actually is it?ĭuring a superset, you perform two different exercises back to back. A superset is kind of a buzzword in the fitness world. It’s quick, it focuses on strength building, and doesn't waste any time with rest periods. It’s one of my favorite things to incorporate into workouts - both for myself and for my clients.
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