Some of O’Donnell’s favourite combos include a push and pull move for upper body, and a hip- and knee-dominant exercise for lower body. ![]() So if you were to do a superset of the same muscle group, for example alternating between the bench press and pushups, you wouldn’t be providing your target muscle with adequate rest. RELATED: The 6 Move Strength Workout You Can Do Anywhere What exercises should I try in a superset? First off, as shown in my rest periods article, we know that muscle growth and strength is optimized with rest periods of around 2-5 minutes between sets. People who are used to cardio-focused workouts might find they love strength training this way because there’s not much downtime.Īlso, if you’re super busy, you’ll enjoy a good superset considering it’s a time-saver. Supersets work well for anyone looking to get stronger, O’Donnell says. It’s all about lower reps and heavier weights with this strategy. “The goal shouldn’t be how many reps you do by the end-instead focus on feeling a burnout by the end of the full set,” says O’Donnell. Instead, choose a weight that seems doable but definitely challenging. ![]() “But because you’re focusing on minimal rest anyway, you don’t need to go crazy on reps.” With supersets, you’re going to naturally build muscular endurance. “I often see people go too light with weight and then try to see how fast they power through,” says O’Donnell. One mistake people make, though, is cranking out too many reps. The only thing you want to be careful about is making sure you don’t do so many sets, or lift too heavy of a weight that you lead you to burn out, lose your form, and then get injured, she says. For example, supersets can cut down on training time without losing effectiveness, according to a study published in The European Journal Of Applied Physiology.Īnd doing supersets of the same muscles led to a greater muscular effort and muscle damage (translation: greater strength gains) than working different muscle groups, per a Journal Of Strength And Conditioning Research study. While most of the studies on supersets are super small, they do point out these same pay-offs. Plus, it’s way more fun than doing the same exercise over and over to achieve the muscle fatigue you want to get strong and sculpted. And if you do the same muscle group in a set, you achieve that burnout or breakdown of the muscle faster, O’Donnell explains. If you work opposing muscle groups, you get to give one set of muscles a rest without actually resting (and then hello, exit door a little earlier!). “You can fit more exercises in a shorter amount of time, making your workout more efficient,” says O’Donnell. The biggest benefit of formatting your workout this way: You maximize your time spent sweating. ![]() RELATED: You’ve Probably Been Doing Squats Wrong This Whole Time Why do people do supersets? For that, you might go with a triceps kickback right into an overhead extension, both of which work the triceps. You can also choose two exercises that work the same muscle group. For example, you can work opposing muscle groups, say by doing a chest press (working the chest), followed by a row (working the back). You can format supersets-usually a set of just two exercises-in a few different ways, O’Donnell says.
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