After pull ups, do chin ups. Each workout day trains the entire body with a combination of straight sets and variations of supersets. *Trisets are three exercises back-to-back. A straight set consists of a series of nonstop repetitions, usually somewhere between 6 and 15, followed by a rest interval of one to three minutes. Luckily, supersets aren’t just effective for your body – they’re super time efficient. For example, throw in a set of calf raises between your sets of seated rows. For example bench press followed by press-ups. Supersets Versus Standard (Straight) Set Structured. This technique allows you to bring up a weak body part by working it to a greater extent each week. A staggered set is where you combine a major muscle with a smaller, completely unrelated muscle. When you started weight training, you were probably told to plan your workout as a series of straight sets. Workout 3. In the traditional sense, you’ll have a set/rep goal of something like 3 sets of 8 reps, where you’ll use the same weight each set and try to get 8 reps each time. With this model, you would do a set of up to 12 repetitions for a particular movement before resting for a short time and then doing the next one. However, it's true that supersets burn calories faster when time is factored in. During your basic calisthenics routine, superset rows with pushups and squats. *A straight set is when you perform a single exercise, then rest one to two minutes before repeating. Here’s the main advantage of supersets. Reverse Wrist Curl. Supersets allow you to change up your strength-training routine every four to six weeks to avoid hitting plateaus. The barbell bench press. Usually resting for between 1-3 minutes. In comparation you have less volume and less stimulation with straight sets. They have their time and place, such as when performing a very high-skilled movement (like a snatch, for example), or when you’re lifting heavy. We know that traditional straight sets with longer rest intervals between sets are time-tested and proven effective in the real world when maximum strength is the goal. But are they right for you and your fitness goals? Triceps Pressdown. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . ... Two studies comparing supersets to traditional straight sets found no difference in energy expenditure (during and after exercise) when volume was equated for. And to figure this out, fortunately there are a handful of studies that can provide us with some insight. Let’s start this off with one very recent 2017 paper by Fink and colleagues. Bent-Over Barbell Row Incline Chest Press. Compound sets. If supersetting was ideal for strength, then that's what competitive powerlifters and purist strength athletes would be doing - but they don't. What About Rest-Pause Sets? 08-13-2010, 05:50 AM #1. Don’t be afraid to decrease resistance to reach the target number of reps. Defense: Supersets as well as trisets entail doing two or 3 workouts back-to-back without any remainder. You’ll be hard-pressed to find a weightlifting program that doesn’t include supersets, tri-sets or giant sets. I will start with that so 1st set 100kg-10 reps, Then you are fatigued so you get more from less weight.All your sets are maximized -) 2nd set 90kg-10 reps, 3rd set 80kg 11 reps, 4th set 75kg 12 reps 5th set 70kg 15 reps. A compound set is similar to a superset, but with the use of two exercises that activate the same muscle group. Supersets can be defined as a pair of sets from two different exercises. Go down a level in the progression system until you can’t do anymore. 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