Supersets Better for Building Muscle???
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- Опубліковано 28 вер 2024
- Are supersets better for building muscle? A new study analyzed in this months edition of MASS demonstrated that supersetting opposing bodyparts may actually have some unique benefits. I break them down in this video.
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you are pumping out good content lately man! i appreciate all the shared knowledge!
Great video. I did not know that alternating exercises between sets were called super-sets. I've been doing them for many years and cut down my time in strength training by more than half the time exercising the muscle groups I choose for the day. I find myself completing 4 work stations compared to other people sitting down resting and toying with their smart phones on the same workstation 10 to 15 minutes later. Most people do straight sets and believe everyone should do them also. Super-sets are perceived as tying up 2 workstations at the same time. I don't view it as a lack of courtesy,but my choice.I usually offer gym members a chance to work in if they ask me if I have more sets and I offer to wipe the station down with a towel and solution. Most will work in and in some cases some numb-skulls get bent all out of shape although you give them a chance to work in. Usually women( no offense). I probably had three at the most in all these years not even want to listen. I have a sound argument if someone who is an employee comes up to me with those accusations from other members. I am a business man with my mind on my money and my money on my mind.If I'm late to get it,someone else will. This is good food for thought.
Gonna try this shit out later today
+ABC 123 awesome
Left a lot unsaid about the benefits of supersetting. Also there are many other ways to incorporate supersets into a workout besides just using antagonists. (Though I do like those as well).
Another great model is to superset synergistic modalities. For example, max strength-power or hypertrophy-stabilization. An example of this would be a barbell bench press followed immediately by explosive clap push-ups or stability ball DB fly.
This could also be multiplied for hypertrophic or strength benefits by doing a superset with a synergistic muscle group to maximally fatigue either the prime mover or an agonist. Example would be BB bench press and DB Fly or DB Skullcrusher.
Every variation above effectively reduces time in the gym while also increasing 1) intensity, 2) metabolic overload, 3) adaptation stimulus.
Thank you for using a mic!!!!
Two exercises done back-to-back does not necessarily make it a super set... it could then be called a compound set... such as pairing a isolation exercise with a compound exercise... The term used is pre exhaust set... That's just one example there are others.
Maybe
I routinely interleave say pull ups with pec deck and have cut my rest time time from 2 minutes to 1 minute. I am expanding this concept where I can but when doing full body work outs I've always done chest, then back, then chest and so on, to maximise rest between different sets of muscle groups. But switching between sets is where the real time savings come in.
Good job I have no life outside the gym so 4 hours is fine.
I love supersets. But I usually do completely opposite body parts, pairing upper and lower.
Wasn't this something that Arnold started with back in the 60/70s with the antagonist training? And Charles Poliquin who has been a huge advocate of GVT. I know that scientific studies spark interest and some real backing of the theories but it isn't new.
I love this type of training. Thoughts on my superset training split? Chest/Back, Legs, Shoulders/Arms. What’s your training split?
It would be brilliant if somebody would write an article with the recommended pairing of antagonist movements. Bench Press & Barbell Rows are a good example, but I would love to see other recommendations.
OHP/pullups or pulldowns, be creative dude
The most important aspect is that you aren't doing an exercise that utilizes any members of the muscle group you just used. I like, for example, chest flys and then back flys together. It's the same motion but pulling from opposing muscle groups. But there is no "best" combination of groups, so long as you are still resting the first muscle group in the exercise.
Need a pair with Lateral Raises if paired ohp with pull-ups already
Lorenzo Lim look at what other exercises u have and pair it with a pulling movement if not youll be okay not super setting it
Neck, calves, abs. @@Ozner532
Hey Layne, in the MASS study you mentioned, the superset group performed better on chest press and machine row than the non-superset group, as you said.
But would you agree that this performance improvement would *probably* not have happened had the exercises been the barbell bench and the barbell row?
i have no idea. I don't think that's reasonable to assume
I agree with +biolayne that it's not a reasonable assumption. It also doesn't fit with my own n=1
Hi,
What are the benefits of working sets without super setting it. Other than better utilization of time in the gym, the performance and, results are the same comparing to normal sets.
watch the video. It seems pairing opposing muscle groups may actually produce a bit better results
Thank you Layne for replying!
What about supersetting for the same muscle groups?
For example, a tri set of straight bar skull crushers, immediately to straight bar close grip bench, immediately to tricep flex holds (for extra TUT). Thoughts? Would this cut down on performance and thus hypertrophy in the long run? Thanks.
When it hits the same muscle it's called a, 'compound set'. For the same reason you wouldn't rest 10 seconds between sets of the same exercise, you should generally avoid these.
i do this for stubborn muscles or to break out of a plateau. Im very selective and careful with it though. its a tool
Don't you lose strength in forearm by doing super-sets, for example bench press and rowing ?
Omar S bench press doesnt really hits the forearm
Omar S since when do forearms get worked during bench press? 🤷🏻♂️
@TraumaER
Mostly I meant for grip strength. And why do you answer my question with a question ?
Omar S that's what smart people do haha.
TraumaER got it
First!
Be blessed
+David Mireles but last in my heart
biolayne haha
Grow up dude that thing is old now!!!!
lee w lol I know right
I've been doing supersets for upper body for quite a few years. Like yourself and other people commenting I don't do them for squats and lower body in general. I've gotten good results and definitely saves time.
@5:56 Trump
Yeah, but why is that? What is the science behind it?
Didn't you watch the video? He explained that supersetting antagonist muscle groups allows you to rest the muscle group and do another exercise in that rest time without overtaxing the muscle group. So, if you are doing biceps and taking a 2-3 minute rest between sets, in that time you can also work a tricep exercise while giving your biceps a rest still. He stated that, at very least, you can cut down your time in the gym by doing it.
Just fucking train hard simple
I guess you want to know why the performance was better in that one study right? I think this is because there is less resistance when the antagonist muscle is fatigued. Just my 2 ct.
+ Bambarby - Yes, he did. But it's as simple as being able to do more volume in a shorter amount of time, you fucking donut. Now, he didn't specify what some of these other stated benefits are, but he did address one way it's beneficial (the best benefit of it even). It's not my fault you don't know anything about physiology and how that is beneficial. For the record, I too would like to hear these other benefits, but he chose not to share those.
@@BaresarkSlayne there probly are no good results as this targets 2 muscles, and the hypertrophy results would not be too good bud
I do superset with antagonist muscle groups. I found it to be a good way to time manage exercises and I recover 2 times faster.
brb putting my water bottle at the squat rack, my towel at the bench press and my bag at the deadlift platform, sry peeps gotta do my supersets!
I have been doing it for years and love my results
I think all of the old school "intensity techniques" have merit. I know the research so far has poopooed on Rest/Pause sets, showing that they reduce total volume performed, but that is when equated by number of sets. If you equate by total training time (i.e. max reps in 10 minutes) then the volume would be much greater.
As long as intensity is above the minimum threshold for effectiveness, anything that helps you do more in less time can only be beneficial, provided that you can recover from it.
Stephen Hawking's could have thrown a better jab than what you did at the beginning of this video.
Get that upper body done in 60 minutes. Bench/row, shoulder press/pullups, curls/shoulder raises. Last one not really antagonist but round out the workout. In and out. First few weeks are death, with 60 seconds rest in between sets, but after that it's much easier. Was able to increase bench strength while doing this style - save time and get stronger. Whatever floats your boat, though.
Sixty seconds is a bit drastic tbh. 2-3 minutes after your second exercise of the superset is complete is probably better and would still get you in and out in less than an hour
So ppl split is complete BS
Love training body parts back to back your muscle gets bigger n better shaped doing supersets
Enh. I didn't see the study, but presumably was on beginners and people who simply want to just get in shape. Or athletes in another sport who use weight training as simply part of the air conditioning.
I used to do a lot of antagonistic supersets when I was NCAA and international athlete. Aside from saving time, there's an overall Fitness benefit of just doing two hard sets of exercise back to back.
For a competitive powerlifter, this seems like not the way to go. With the exception of limited applications during and hypertrophy phase, I would assume that you won't be able to hit the same strength PRS in a high-intensity, low rep phase. I.e., doing a set of good mornings before squats. Or lat pull Downs before your bench press. Especially for things like singles or doubles. I don't think I've ever seen a powerlifter try and do supersets while trying to PR on these. I'm certainly not well versed enough in the size, but I think it has something to do with the limited amount of ATP you have for a given set or rep range.
What's the story behind the flag and Trident on the wall?
You don't have a very good understanding of what supersets are... it's pairing an Agonist with an antagonist... you work the Agonist and then the opposing muscle becomes the antagonist, which is the non-working muscle!
I live by supersets. I can usually get exercises together if I get a little creative. The only thing I don't superset on is my main lifts, like squatting or bench pressing.
Awesome content Layne.
thanks!
what do you think? Superset barbell bench press w/ 20 left/right hooks?
We love to see training footage....(big wink)
Sagi Kalev's Body Beast program is great.
Supersets n super super sets are even better
Ye exactly that's what I do
Are you talking about triple sets?
BaresarkSlayne wtf just train ye
Great info. Thank you! Much appreciated.
I've traditionally understood supersets to be additional sets of a movement performed to failure. For instance, I bench 1x5@heavy, 4x5@medium, and then a superset or two of maybe half my max. I have a similar range for pendlay rows. This is the workout my trainer designed. Are you saying I could alternate those sets of pendlays between sets of bench at the same volume i might normally use? Time is a precious resource so if you mean what I think you mean, this could be a real game changer for me.
That’s a drop set not a super set
Unrelated question: are you still affiliated with Iron Tanks or use some of their products still?
+Accela yep highly recommended
The earth is flat though right 😀
Absolutely 😀😀😀😀😀😀
Just switched to supersets to burn off more fat before the summer. Here’s my chest/back superset for anyone who wants to try it:
- DB Chest Press/Chest Supported rows
- DB Chest Flies/Shoulder Press
- Pull-ups/Dips
- Rope Pullovers/Chest Rope Pulls
Again my emphasis was to burn off fat but came across this video. Good to know I can still potentially keep growing.
I still personally find it hard to believe that this wouldn't diminish total volume. Eric even pointed out that a powerlifting style bench could be more fatiguing and thus might not transfer as well. I am doubtful, but if more studies come out I will change my view.
It probably does diminish total volume. I find it hard to believe that upper back work in between sets of OHP won’t cause your ability to push the same number of reps set to set. Anecdotally that’s definitely the case. But like Layne said it’s just a matter of saving time and some people need that and don’t mind sacrificing total volume as a result
Taylor Oxelgren I'd rather superset a heavy compound with lateral raises or facepulls, bis+tris instead of two compounds back to back.
Still saves time, but absolutely won't hinder performance.
Chris Kim This is what I do.
But why does it cut down on time? Is it because antagonist muscle groups are minimally active in the protagonist's lift? (EG. in a bench, there's a lil back involved?) I think I'm wrong, I do bi/ back and Chest/ tri and those aren't exactly antagonist pairings, right? I do however see how they each are active in eachother's exercises.
Don L those aren’t antagonist groups. I used to do that too... and a trainer once asked me about it and educated me, basically saying that if you’re doing triceps while doing chest exercises you are using up energy that could be used for upcoming chest exercises.... he said if I was going to do chest and tris that I shouldn’t do anything that targets the triceps specifically until after all of the chest exercises were done, except for flies... because it just destroys your tries which takes away the ability from having a better chest focused exercise. Hope I explained that well enough :)
Yea I understand that. The trainer told you that because tri's are used in chest exercises as biceps are used in back. So the idea being ya get the big compound movements out of the way and then focus on the iso movements. The theory with tri/ chest and bi / back though as far as I understand it is that they're a time saver because of the cross over. SO, I still need an explanation why tri and bi are saving time? Because triceps are not active in curls but I do sorta see lats being active minimally in a chest exercise.
Don L as for cutting down time... it’s just instead of doing your chest press and then resting for 60-90 seconds, take that time and do a row... which may take 30 seconds... then your remaining rest time let’s say is 30 more seconds... then do your second set of chest... as for time saving, you’re doing back and chest in one day.. instead of back one day, chest the next... so there you’re saving time in that aspect
Oh so the idea is by pairing 2 groups that aren't active in eachother's exercise AT ALL, you can jump right into the antagonist muscle without waiting a longer rest time. Ok I see what you mean now.
I’ve never done just a bicep day, or just a tricep day... but same principle with supersetting those... the saved time is just where you aren’t sitting around resting. You’re just doing an antagonized muscle group instead of resting... resting as is not doing anything productive... you are still resting your bicep for instance that 60 seconds but during that time you’re using your triceps... and your arms recover so quickly. Think of it as... 5 sets of bicep with a 1 min rest followed by 5 sets of tricep for 1 min rest. If the exercise takes you 30 seconds... you’re looking at 10 exercise sets at 30 seconds = 5 minutes. Plus 10 rest periods at 1 minute each. That’s 15 total minutes for those 2 exercises. The idea of supersetting them would be 30 seconds bi set, 30 second tri set, 30 second rest.... x 5 sets = 7 1/2 minutes... so by supersetting the two you’re saving 7.5 minutes of dead rest tome
Is there maybe an old number of mass that one can have a look at?
give m,e your email ill send you one
Thanks a lot, benjo_the_devil@hotmail.com
sent , enjoy!
is that right email, i sent it and got a error
so i tried this just like u to save time,sometimes even tri or giant sets and lately all the fukers are saying:u got bigget,better or wat u take etc.
Super set is inferior. You need to consider the context, yeah this is great for noobs to intermediates. If your advanced and you can super set, your not hitting the intensity. When I hit a body part, I have so much blood flow to that area, that if I work an antagonist muscle, I'm pulling blood flow (recovery) out of my target muscle group. End of story.
Assuming that more blood to the muscle actually helps induce more growth, this still doesn't prove supersets are inferior.
Curl/calf raise superset, or pushdown/hamstring curl superset, or lateral raise/leg extension superset would be inferior under this logic. But curl/pushdown, or lateral raise/reverse fly, or leg extension/leg curl superset... the blood is going to the same general area.
And why is this important?
yeah, you are probably more advance than Arnold Schwarzenegger at his peak
And the most bro science comment award goes to....
Supersetting is to increase blood volume... as opposed to strength... to gain more strength you do either straight sets or pyramid sets! Which equates to heavier weights!