Experienced athletes train using a completely different method than beginners who have come to the gym relatively recently. The difference in the training process is due to the natural adaptation of muscle tissue to loads. There comes a point when the usual activities simply cease to be effective, and in order to continue progress in muscle building, it is necessary to shock the muscles. Unusual training methods, including drop and super sets, help to do this.
A superset is a pair of antagonist exercises. They are done one by one without any break. Antagonists are muscles that perform functions that are opposite to each other. For the chest - this is the back, for the quadriceps - the biceps, for the triceps - extension, and so on. Each of these muscle groups is involved when doing the opposite action, for example, bending and straightening the arms. These antagonists are what the superset session is aimed at.
Benefits of Superset Training
The main advantage of supersets is the shocking effect they have on muscles that have managed to adapt to the usual loads. This quality manifests itself only when the athlete does not overuse antagonist exercises, that is, does not resort to supersets every workout.
This training method has other advantages:
- Muscles recover much faster. If, after bench presses for triceps, performed with a narrow grip, you immediately move on to biceps curls with a barbell, then the triceps receive a slight degree of stimulation and are actively restored.
- Accelerated growth of muscle tissue. Active loads on the working muscle group lead to intense blood flow, along with which nutrients are supplied. This process stimulates the renewal of muscle tissue, which causes an increase in muscle volume.
The benefits that supersets demonstrate are the reason for the widespread use of this type of training.
Terminology confusion
Perhaps it is the different names for one term that often cause confusion among beginners. The concept of the classical approach and its varieties are also confused.
By default, if they just say a set, then we are talking about a single, classic version.
When using any variety, it is mandatory to indicate the type that is used. For example, superset, triset and so on.
In sources translated from a foreign language there are different names for the same species. This also creates confusion in definitions. Therefore, there is still no uniform terminology in bodybuilding.
General recommendations for supersets
To take full advantage of supersets, you need to consider the following nuances:
- exercises should be selected similar to each other, that is, isolating “plus” isolating, basic “plus” basic;
- It is not recommended to use two antagonists that are located far from each other within one superset;
- breaks after approaches are not taken at all or very short if the rhythm has not yet become habitual;
- rest between individual blocks of supersets, on the contrary, is increased compared to the pauses that are made between regular approaches.
These few simple recommendations will help you get the most out of your superset workout.
Why are supersets needed?
Paradoxical as it may seem, superset training is used both when working on muscle mass and when working on relief.
When training to increase muscle volume, arm muscles respond well to supersets. Therefore, they are most often used specifically for pumping up the biceps and triceps.
Sets for large muscle groups such as legs, chest and back are also quite effective, but very energy-intensive (especially for legs). Therefore they are used less often.
Supersets are a fairly intense load.
This technique is not for beginners. But intermediate and advanced athletes can get the most benefit from them.
It is not recommended to use supersets on an ongoing basis. Such training is a kind of shock therapy for muscles that are accustomed to regular strength loads.
If you're no longer seeing progress, a superset may be the technique you need to use to get the ball rolling.
The technique is even more suitable for training for relief or weight loss.
The point of training for relief is to burn as many calories as possible in a minimum period of time.
And here two-sets fit perfectly! Thanks to them, the workout will be half as long, and the intensity of the load (and therefore energy consumption) will increase!
The difference between sets for weight and relief is precisely the degree of intensity of the load.
Recommendations for training to increase muscle volume:
- The optimal frequency of pumping 1 muscle group is once a week.
- 3-4 two sets for large muscles and 2-3 for small ones
- Number of approaches - 3
- Number of repetitions from 8 to 12
- Working weights in exercises - 60-75% of one repetition maximum (1RM)
When training for relief:
- Each muscle group is pumped 1-2 times per weekly cycle
- 4-5 sets for large muscles and 3-4 for small ones
- Number of approaches - 3-5
- Rep range 10 to 20
- Working weights - 50% of 1RM
Example of a training program with supersets
If an athlete sets a goal - to train his arms, or, more precisely, to achieve further progress in increasing volume, then they make a superset of:
- lifting the barbell to work the biceps;
- presses with a narrow grip to engage the triceps.
First, do two warm-up approaches. In total, you need to perform three approaches for each muscle group.
When the first block is completed, supersets give way to regular exercises, performed in three sets with 8-12 repetitions in each:
- hammers (biceps);
- extension in the simulator (triceps).
The end of the workout is a return to supersets, which literally “awakens” the muscles to grow in volume:
- barbell lifts performed with an overhand grip (biceps);
- French press (triceps).
Each muscle is worked three times. First comes the biceps, then the triceps, again the biceps and so on.
Supersets, as you can see, are quite simple to do. They allow you to avoid a plateau, which is why professionals use them during training.
What is a superset
A superset is performing two exercises in a row without rest, targeting antagonist muscles.
Antagonist muscles are muscles that perform movements in the same joint, but in opposite directions.
For example:
- Chest and lats
- Biceps and triceps
- Abs and lower back
- Quadriceps (front of the thigh) and biceps of the thigh (back of the thigh).
The best supersets involve engaging two opposing muscle groups in one set, as indicated above.
Who did the set kill?
Fearing the wrath of Nephthys's wife, she abandoned the baby in the reed thickets, where Isis found him with the help of dogs. Seth decided to take revenge on his brother. According to an early version of the legend, he waylaid Osiris while hunting and killed him.
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What is peak contraction?
Peak contraction is the maximum tension of the working muscle in a state of maximum (peak) contraction, when movement with weights is suspended and, additionally, by the athlete’s volitional effort, the muscles are tensed even more.
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Which set to choose for training
Beginners will not be able to choose their own workout and figure out what a set is and how to build these sets as part of their training program. Go through at least a few workouts with a professional trainer, he will tell you how to perform the exercises correctly and select the optimal sets for training. When talking about the specific number of approaches (sets) for one workout, it is worth taking into account the athlete’s tasks and experience. The greater the muscles and the experience of working with hardware, the more approaches you can do.
A professional can perform only 1-2 approaches - they, as a rule, go with maximum weights. And 3-4 approaches with an accessible weight for an ordinary person is the average norm.
Now you know what a set is and what types of sets there are. Good luck!
Training program using supersets
The program consists of:
- Pull-ups on the bar with a wide grip (3-4X8-10);
- Military press (3-4X8-12);
- Wide grip lat pull-down (3-4X8-12);
- Seated dumbbell press (3-4X8-12);
- Bent-over barbell row (3-4X8-12);
- Swing dumbbells in front of you (3-4X8-12).
Both the military press and pull-ups are done at a normal pace. They are used for warming up. Working approaches begin with warm-up approaches. The next pair of exercises (latt row and dumbbell press) are done 1 approach at a time, alternating until there are 3-4 full cycles for each muscle group.
You can also pull the barbell and do swings with a superset, but only when you have the strength to do it. If you have to overcome yourself, it is better to work as usual. Thus, you can do either two supersets or one. The main thing is to correctly calculate your own capabilities.
What is Thrips
Trips is a special version of Three, in which a combination is made of 1 pocket card and a common Pair. Due to the obviousness of the possible combination, it is not always possible to play the hand profitably.
Methods of compiling Trips that differ in their obviousness:
- In the current round, the opponent has 2 Pairs, but one of them is on the board , so it can strengthen the opponent’s hand. Remembering that the player raised preflop in early position, the opponent is likely to assume that there are Trips on Aces. Therefore, he will play his cards carefully, and in case of a significant increase, declare a fold.
- In one of the hands, our poker player receives Trips . But now he is in late position, and with a speculative hand. What allows him to play with such cards is the size of his opponent’s bet and the range of hands. The opponent has a pair of Aces and a pair of Sevens. He cannot know for sure that our poker player has Trips, because the Pair on the board is small, and with such a hand they usually do not get involved in bidding.
The combinations of Three, Trips and Set are composed differently, so the use of synonyms in different gaming situations is quite justified.
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Three of a kind in poker
The general name for a combination made up of three cards of equal rank is Three .
For example, three Aces, three Jacks or three Sixes. At the same time, the Troika can include absolutely any cards - community and pocket, in any quantity. Although, the correct name, which is used in poker rooms and casinos, is Three of the same type. But the term Troika has become established among online poker players and is even actively used in official sources and educational literature. Let's consider the example of a Troika, compiled on common cards. We will not use pocket ones for now, as they will be useful to us in the following examples.
Three deuces on the table
In this hand, the poker player who opens the pocket Ace wins. The combination of Three of the same type is common here, so it is made up by both players. But their additional cards are different. To the three Deuces, a common King is also added to both opponents, an Ace to the first player and a Queen to the second. The first participant wins thanks to the Kicker - Ace.
In such a situation, players should be wary of Four of a Kind (less likely) and Full House (more likely), and also take into account the Kicker when playing, since if the opponent does not strengthen his hand to a higher combination, he will influence the determination of the winner.
Choosing the pace and working weights
To provide the muscles with the opportunity to continuously work with a minimum rest period, they resort to reducing working weights. The degree of weight loss depends on the pace of the exercises; for example, at the maximum pace, small weights are used - basically this option for performing supersets is aimed at developing muscle definition.
At an average pace, the weight is reduced by 30-35% of the maximum - this is the optimal superset option for most bodybuilders.
The slow pace of performing a superset, and as a result the maximum weight of the projectile, has proven itself in training large muscle groups, where the use of small weights is irrational. The effectiveness of such training is at a very high level.
What is a set and what is its role in bodybuilding?
A set is a series of repetitions performed sequentially (usually without rest).
It describes a group of sets performed for different exercises. For example, if you look at basic strength training, you might see something like this: “3x10,” say, for chest training.
This means doing 3 sets of 10 reps. A set can have any number of reps, so doing 10 reps means “one set of 10 reps,” and doing just five means one set of five.
Simply put, this is the number of repetitions of each specific exercise at one time. This is followed by rest and, accordingly, the next approach.
Its role is to calculate the training. This is necessary to create a personal program depending on the goal.
Types of sets in training
Depending on the purpose and final goal, sets are divided into several varieties.
A superset means several exercises designed to simultaneously load and target opposite muscle groups, while the exercises are performed without a break between sets.
There is often confusion between supersets and complex approaches . The difference is that the former targets opposite muscle groups, while the latter targets the same group.
A two-set is a pair of exercises aimed at one muscle group; like a superset, it is performed without a break.
Next up is the drop set . This is when the weight is reduced on each approach, for example 35 then 30, and finally 25, but each subsequent time the number of repetitions increases. Due to this, accelerated muscle growth and endurance training are achieved.
The drop set is aimed at increased intensity, and therefore you need to judiciously calculate your endurance.
“rest-pause” set is when you take the maximum weight, counting on 2-3 repetitions, then a short rest without leaving the rack, and everything is repeated. Focused on strength training.
Different grips. Typically used for one muscle group, with a forward and reverse grip without a break between different grips as one set. Usually used once, not more often.
When after performing the exercises there is not enough strength, then a forced set
This means doing reps with the help of a trainer. Also used in bodybuilding.
Cluster sets follow . These are two exercises for one muscle group, performed with a pause between approaches. Works great for hypertrophy.
Approaches with variable load do not require poor health. The bottom line is that during the process, without interrupting the exercise, gradually increase the load on the bar. Over the course of seven to eight repetitions, the weight is increased, and then the partner or trainer also removes it in several stages, while the exercise continues.
How important is correct calculation?
Correct calculation of the number of repetitions is a primary task at the beginning of training. Without accurate calculations, you risk training overload. How is this harmful?
Any overtraining is already bad in sports too. Each person has a specific energy limit designed for muscle regeneration; using this limit, there is a risk of remaining in progress, or even worse, you will begin to gradually lose strength and already formed muscle mass.
That is why you need to clearly do the number of repetitions that was set as the initial task. This will allow you to spend time economically and purposefully, and will provide protection from unnecessary damage.
What is Seth
One of the special cases of Three is the Set in poker. Such a hand differs in the way it is composed - two of the three cards of the same rank are pocket cards and only the bottom is common. The peculiarity of this hand is that it remains hidden for opponents, since there are no pairs on the board. A set made up of low and low pocket cards is of particular value in poker when entering the bidding without raising. In such cases, many opponents may consider that you have speculative hands - connectors, suited cards, and that you, continuing to trade, are trying to realize those outs. Let's look at the Set combination in poker using examples.
There is no pair on the board, however, one poker player has a pocket pair of Sixes. He beats an opponent who has two top pairs of Aces and Kings:
The player has two sixes and one is on the table (set)
If you play carefully in this situation, you can take a good pot. For example, give the initiative to the opponent and call his bets, and before the showdown raise his bet or make a small raise first if there is a suspicion that the opponent will passively play the last draw. Before the final street, he could assume that you are trying to make a Flush, having two cards of spades in your hands - this is the optimal result, since in this case he would be offering to look at the next cards at a high price and the pot would increase due to his bets.
Most often, a Set in poker brings higher profits, unlike Trips.
