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