RELATED: Growth Hormone: How Does It Work and Why Do Women Have More? This increase in blood acidity will trigger the release of growth hormone (GH) from one of the body’s most powerful endocrine organs, the pituitary. Heavy loads coupled with little rest increase your circulating blood lactate levels, which increase the acidity of your blood. The muscle-building efficacy of back-to-back multi-joint exercises with minimal (under thirty seconds) rest is mainly due to your body’s endocrine response during and after intense bouts. Simply said, this method will fry the active muscle groups while keeping your heart pounding through your chest. But they increase your overall set/rep scheme for a given pair of movements. Compound sets have an entirely different goal – to add overall volume to a muscle group.ĭue to muscular fatigue, compound sets decrease the overall load you’re able to handle for an exercise. Supersets are used primarily to ramp up the metabolic stress of a specific portion of a training session, while saving time in the form of shorter rest periods. RELATED: Super Sets: What They Are and 4 Ways to Do ThemĪ compound set is similar to a superset, but with the use of two exercises that activate the same muscle group. This may be okay for the general elliptical-jockey public, but differentiating between these two strategies can be the difference between plateauing with your strength and hypertrophy gains and continuing to throw iron on the bar and muscle on your body month after month. It’s common practice in our misinformed fitness culture to use the terms compound sets and supersets interchangeably. Superset: The back-to-back performance of two exercises of opposing muscle groups, with little to no rest in between. Improper programming of supersets can lead to increased incidence of traumatic and overuse injuries, while overtraining specific muscle groups and soft tissues alike. Review the simple tips below before you program your training – it could make the difference between personal records and injuries. This streamlines you toward your strength and hypertrophy goals – one burning, gut-wrenching set at a time.Īlmost sounds too good to be true, right? That’s because it just might be. Maximally loaded supersets using short rest periods can skyrocket your anabolic hormone response during and after exercise. If adding a few slabs of meat to your frame isn’t convincing enough, listen up. Me performing pull ups as part of a superset Not only will supersets allow you to nearly double your overall workload and volume per workout, they can enhance the overall performance of all exercises in your routine while simultaneously packing on some serious muscle armor. RELATED: Hypertrophy Is Not a Bad Word: Functional Hypertrophy Training One of the easiest ways to cut time off your workouts and add a challenging metabolic component to hypertrophy-specific training is by including the intelligent programming of supersets and compound sets.
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