The superset is a intensification technique which aims to link several exercises without taking a break. You will also learn how to integrate them into your program to intensify your workouts. ![]() In this article, you will discover the advantages of supersets, as well as some examples on different muscle groups. This bodybuilding technique consists of performing several exercises in a row, without taking any rest time. Researchers wanted to compare how fixed (one, two, and three minute) and self-selected rest intervals (SRI) between supersets would impacted training volume and efficiency.Do you want to gain muscle mass, but are not making enough progress during your sessions? Maybe it's time to try the superset to unblock this phase of stagnation. Also, for simplicity we will be using the term superset throughout this article to refer to APS. The interesting aspect of the study we review is, it's the first to include a self-selected rest interval (SRI) between APS and examined how this can impact training efficiency and TTV. What has been investigated less is how long rest intervals should be between superset sequences to maximize training efficiency and volume. There's also a previous study comparing rest interval length between APS, showing that shorter rest intervals (one minute or less) can improve training volume 7. Previous studies show that incorporating the APS method does not negatively impact, and may improve TTV compared to traditional set training 3 4 5 6. Training efficiency can be increased by decreasing total training session time and maintaining TTV or increasing TTV and maintaining total training session time. ![]() One way to assess training efficiency is by measuring session time and total training volume (TTV). ![]() This is where APS could provide the proper balance between efficiency and recovery by increasing training session efficiency and allowing proper recovery to support training intensity and volume. Rest intervals that are too long will substantially increase training session times, on the other hand, having rest intervals too short will negatively impair recovery between sets and limit intensity and volume. If not properly considered rest intervals can negatively impact training volume (which we discuss in another review in this issue), as well as training session time and intensity. Rest intervals (RI) are an important variable to consider when designing a training program. Nonetheless, the primary purpose for implementing APS is to cut down on rest intervals and increase training efficiency by allowing one muscle to recover while a different muscle group is being trained. For example, the biceps would be the agonist muscle group during a bicep curl and the triceps would be considered the antagonist muscle. Agonist muscles are the ones that perform the concentric contraction whereas antagonists are the opposing muscle group that lengthen during muscle action. ![]() Agonist-antagonist paired sets (APS), the most common iteration of supersets, involves pairing exercises that target different muscle groups 2. Compound sets are characterized as back to back exercises targeting the same muscle group 2. 'Complex training' involves pairing biomechanically similar exercises to preload musculature for increased power output 2. There's a number of terms used to describe different types of supersets. The term "superset" is broad and generally refers to performing two different exercises back to back targeting different muscle groups or the same muscle group 2. Supersets have been a common intensity technique for bodybuilders and avid gym goers.
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