![]() Cardio supersets (exercise circuits): these are designed to keep our heart rate high.There are a few different ways of doing supersets, each used for a different purpose, and each having a radically different effect on how much muscle and strength you gain. ![]() And cardio is great, but better to build more muscle while you’re at it. Otherwise, you risk turning your muscle-building workout into a pure cardio workout. In the end, you get the same results-maybe slightly better-but your workouts become much denser and more efficient.Ĭatch is, you need to design you workouts in a way that you still give your muscles and cardiovascular system enough rest between sets. It’s just that instead of spending those 5 minutes lying on the ground watching Demon’s Souls tutorials on your phone, you’re doing barbell rows. What really makes these supersets special is that you’re still giving your chest a full 5 minutes to recover between sets. Just to be clear, though, these differences in muscle activation are quite small. You might be able to build slightly more muscle in less time, not only improving your efficiency, but also your results. Not by much, but by enough that it might give you a small advantage. The same amount of work is being done, and so you can expect to build the same amount of muscle… right?Īctually, if we look at a recent study, we see that doing supersets seems to improve muscle activation from set to set. In both examples, you bench, rest five minutes, and then bench again. Your chest and back muscles needs 5 minutes of rest between each set, and you might need a good couple of minutes between exercises for your heart rate to settle back down. Okay, now let’s imagine that you decide to superset your bench press and barbell rows together. That cuts into your training volume, and so you’d gain less muscle size and strength. Maybe you get 10 reps in your first set, but only a measly 6 reps in your second set. You could cut those rest times down to 2 minutes between sets, but that’s not enough time for your muscles to fully recover, so you’d hemorrhage reps between sets. If you’re doing straight sets, then, your workout might look like this: 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. That means that if we spend an hour doing supersets, we’ll build more muscle than if we spend an hour doing straight sets. There might be a magical advantage to some specific types of supersets, but most of the benefit seems to come from being able to do more exercises in a given time period while still giving our muscles enough rest ( study, study, study). Yes, supersets can help us build more muscle ( study, study). You alternate between different exercises together to save time and/or to keep your heart rate up. If you add a third or fourth exercise, you’ve got a giant set. For example, if you do a set of squats and then a set of chin-ups, that’s called a superset. A superset is when two exercises are done one after the other.
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