Synonyms in the broadest sense
super sets, trisets, giantsets, giant sets, bodybuilding, strength training
Definition
As a method during the definition phase, the supersets contain a combination of two exercises that are completed immediately after each other.
Description
This method in bodybuilding is often mistakenly used as a synonym for descending sets. Super sets are terminologically the combination of two exercise forms. The super sets can be performed in two different ways.
On the one hand, two exercises for different muscles are chosen. Here, agonist and antagonist are loaded one after the other (example: chest muscle training, abdominal muscle training – back training). Often it is an alternation between pulling and pushing movements.
On the other hand, two exercises are combined, each relating to only one muscle group (bench press – fleece). In bodybuilding, this principle is then often referred to as compound exercises. Through this complete exhaustion a particularly strong hypertrophy is set. The most effective use of this form of super training in bodybuilding is based on the pre exhaustion principle.
Implementation
On one machine a muscle group is trained to exhaustion with 5-6 repetitions. Depending on the type of superset, this is followed by an exercise for the antagonist of the trained muscle group or an exercise for the same muscle group with 5-6 repetitions. Depending on your fitness level, between 4 and 8 sets per exercise are recommended.
Modifications
The Supersets can be extended to tri- sets and giant sets. In the tri-sets method, three exercises are performed one after the other (deltoid + chest + back muscle). With the giant sets, four to six exercises can be completed in succession. Several exercises for one muscle group are included.
Goal
The goal of this method is, in addition to muscle growth, targeted definition and training motivation. Due to the increased number of repetitions during the exercises, the muscle build-up is not quite as effective compared to other methods in bodybuilding.