Pairing exercises together into ‘super sets’ has long been seen as a time-efficient way of getting a workout in – and research shows this method may produce more muscle mass.
Super sets effectively cut your training time in half and are a great addition to any workout plan due to their variety.
There are many different kinds of super sets, such as…
Agonist super sets
These involve pairing two exercises together that work similar muscles. Examples would include bench press and weighted dips or a barbell squat followed by the trap-bar deadlift.
If you do combine compound exercises together with no rest in-between, you’ll have to watch the weight you lift. You won’t be able to lift what you normally would for a standalone set.
Antagonist super sets
Arguably the most popular form of super set, antagonists combine opposing muscle groups and movement patterns. Yours may take the form of a bench press followed by bent-over rows, for example, or if you’re getting a weekend arm pump on, bicep curls followed by tricep extensions.
This may prove to be the most time-efficient mode of training.
Pre-exhaust super sets
Although the majority of training programmes recommend putting the heaviest, most demanding lifts first, pre-exhaust super sets are an advanced trick.
They involve beginning with an isolation exercise first, before moving into a compound lift that stimulates the same muscle group. For instance, for tricep training you might like to start with a rope extension before going into a weighted dip or close-grip bench press.
Studies reinforce the benefits of training with super sets, displaying greater overall volume in each workout. Volume is one of the key drivers of muscle growth.
That’s not all. If you’re feeling particularly ambitious, or feel the need to cram even more work in, you have a few options.
Tri-sets
Adding a third exercise to a super set effectively turns it into a tri-set. These are difficult, and not always necessary, but will increase your muscular endurance and fat-burning capabilities.
When you’re really trying to stress a particular muscle, tri-sets can work well. An example chest set could incorporate the bench press, followed by dumbbell flyes and then press-ups to finish.
Giant sets
If you thought three sets was tough enough, try four. If you’ve hit a plateau or want to spice up the occasional workout, these make for a fresh change.
Their use demands so much recovery, however, that it’s not recommended you depend on them. Professional sport teams regularly perform strength & conditioning circuits in sets of four, as JOE discovered when training with the England Rugby Sevens squad.
Elite-level athletes can move their whole day around to accommodate sleeping, eating and recovery; it’s often not than simple for the rest of us.
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