With a straight-set, you do not need to worry about extra effort and extra setup times. In that case, you may subconsciously pace yourself a little bit and not give it all on the first exercise, whether for antagonistic muscles or the same muscle group. Suppose you know that you need to perform another exercise immediately afterward. ![]() There is no need to arrange another piece of equipment nearby or worry about its availability, an essential consideration in crowded gyms.īut most importantly, your mental focus and energy are concentrated on just that exercise and that muscle group. Straight sets are highly focused because you do not need to think about anything else but completing the actual set. Supersets – Why Use One Over The Other?įirst off, before you fast forward to designing a new workout routine, it is better to break down these two different techniques to understand what happens when performing one or the other. On the contrary, straight sets by default are more time-consuming and less neurologically demanding, though by not no means less effective for muscle building quite the opposite.īefore you jump to the conclusion that supersets are inherently better than straight sets because they are more time-efficient and more effective, you must consider that they do not come without their fair share of cons. One is time-related, in that supersets allow for a more significant workload to be completed in a shorter time, while the other is the impact on cardiovascular engagement. ![]() On the contrary, an antagonistic superset hits two functionally opposite muscle groups by performing, for example, chin-ups followed by military presses or chest presses followed by barbell rows, back to back with just the time between switching from one gear to another. Basic ExamplesĪn example of a superset intended for the same muscle group could be bench press immediately followed by dips, in this case, two taxing compound exercises or one compound exercise like lat pull-down followed by an isolation exercise like straight arm pull down or dumbbell pullover on a flat bench, a lighter version of the superset. It is a double set, if you like, not to be confused with giant sets, which entail multiple sets in succession for the same muscle group, usually 4, a very advanced technique.Ī superset by default can be either be implemented for the same muscle group, switching from one exercise to another, or for two different muscle groups, typically antagonistic muscles like chest and back or biceps and triceps and so on. A set of 10 is one performed with a resistance heavy enough to barely enable you to complete the 10th repetition with good form.Ī superset is a sum of one straight set immediately followed by another straight set. Supersets – Wrapping It All Togetherĭefinitions Of Straight Sets And SupersetsĪ straight set is performed from the first to the last repetition to failure or nearly so, depending on your goals. ![]() Supersets Is Also A Matter Of Your Personal Preference ![]() Your Time – Which Goes Hand In Hand With The First Point.How Routines Can Affect Your Choice Of Straight Sets Vs.When Is It Right To Use Straight Sets Vs.Definitions Of Straight Sets And Supersets.
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