If you’ve just finished a set of leg press, for instance, then you won’t be able to curl as well for a minute or two as you recover. 3 sets each of 6 to 8 reps at 75 to 80% of 1RM Leg Press & Hamstring Curl (Antagonist Paired Sets) Warmup and 3 sets of 4 to 6 reps at 80 to 85% of one-rep max (1RM) Given how important it is to get strong on these lifts, it’s simply not worth compromising your progress on them just to finish your workouts a bit faster. So, with that in mind, let’s look at how to superset the smart way. CMJ variable responses from pre-, post-, and 24-h post- a traditional (TRAD), superset (SS), and tri-set (TRI) resistance training protocol Investigate the acute and short-term (i.e., 24 h) effects of traditional (TRAD), superset (SS), and tri-set (TRI) resistance training protocols on perceptions of intensity and physiological responses. The method led to a greater increase in absolute strength, allowing participants to sustain a higher intensity and volume of training.You may still incorporate certain supersets, like antagonist supersets into your workout plan. This type of workout, then, can aid in strength training.It’s hard to work at this intensity, so you need to take longer breaks to allow your muscles to recover between sets. This superset training involves pairing exercises that target opposing muscle groups (e.g., biceps and triceps, quads and hamstrings) performed back-to-back with minimal or no rest. The upper-lower supersets engage muscles throughout the body, improve muscle endurance, and develop cardiovascular fitness. Supersets save time, increase workout intensity, enhance muscle pump, boost cardiovascular fitness, and improve recovery between sets for opposing or unrelated muscles. A study, found that, , in physically active men, strength training supersets do not influence total energy expenditure during and 60 minutes after a single session, when compared with traditional sets. Whether integrated for muscle growth, strength support, recovery, or efficiency, supersets continue to evolve as a cornerstone in the toolbox of modern resistance training. Unlike many training systems that are designed just to make your workouts harder, supersets don’t always increase exercise intensity. As well as saving time, lower body-upper body supersets will raise your heart and breathing rate, increasing the metabolic demand of your workout. In the SS protocol, however, two different exercise sets were completed consecutively followed by a rest period. However, volume and intensity controlled trials have not assessed the magnitude and short-term (i.e., 24 h) effects of increased training efficiency upon neuromuscular responses. Resistance training is known to improve measures of strength, power, and lean body mass (Pareja-Blanco et al. 2016). Athletes can utilise SS and TRI resistance training, but may require additional recovery post-training to minimise effects of fatigue. Supersets create intramuscular metabolic stress. If you’ve spent any time in these parts, you know that you need an energy (calorie) deficit to lose fat. Slight and temporary increases in anabolic hormones are nice, but how much can that impact muscle growth? Similar results were seen in another study conducted by scientists which compared training with weights that were 30% of the subjects’ one-rep max versus 80%. Simply put, if you’re not lifting heavy enough weights, you’re not getting as much out of the training as you could be. One of the key factors that determines the quality of the reps you do is the intensity, or the amount of weight you use relative to your one-rep max (1RM).
