SAME growth in HALF the time? (Superset Science Breakdown)
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- Опубліковано 28 вер 2024
- In this video we breakdown 6 different studies which look at supersets, their effectiveness, and possible benefits which you can gain from implementing supersets into your training!
References:
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2) paulogentil.co...
3) www.mdpi.com/2...
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4) peerj.com/arti...
5) www.researchga...
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"Are YOU doing Supersets WRONG? (Superset Science Breakdown)"
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It's underrated how much the shoulders are involved with pulling movements, pairing them with a shoulder press is semi-overlapping.
This was so aggressively informative, don’t think I’ve had a more productive 15 minutes on UA-cam 👍
Let's GOOOOOOOOO. Thank you! Glad you found it helpful!
-Milo
Good comment
UA-cam fitness’s level of information and quality is in the stratosphere now. Dr.Milo, Dr.Mike,Dr.Helms the living legends.
This is awesome. Very informative. Will implement this into my new routine.
Milo, this was awesome, thank you! This may be a bit too niche, but I'd love to see a video on training in terrible work/life balance conditions. For example, someone with a very high stress job, or who is forced to have suboptimal sleep patterns (investment banking / new parent) - how would you design a split to maintain or even gain muscle in such a bad environment? The question I'm getting at is - if you know you slept 5-6 hours for a few nights or got mentally decimated at work, is it worth lifting that day, or would you benefit more from additional sleep / relaxation? I was reminded of this because supersets would probably be involved.
That's for sure a video I'll make in the future. Thank you for the suggestion.
What I would say, as a rule of thumb, is that getting *some* training in even when sleep deprived is good. It doesn't need to be a lot - literally 30 minutes for example will go a long way. The key is to not set high performance expectations for those sessions. In all likelihood, by getting SOME lifting in, you will stimulate growth, better manage stress and enhance sleep vs not doing any of those things.
I actually used to be a chronic insomniac, so I've got some lived experience there, lol!
-Milo
@@WolfCoaching thank you so much. This is very helpful and I can’t wait to see the video when you make it! So excited to follow your work and content over the years!
really appreciate your content. been following the science of hypertrophy for a while now and your ability to put tough concepts into laymen’s terms is money. at times it can be hard to digest content that brad schoenfeld puts out so having another source besides RP doing this is a blessing. excited to hear the peer review on your studies 🫡
Thank you so much! I'm glad it's helpful. Still trying to refine the video style and way of communicating; trying to balance being easy-to-understand with keeping videos on the shorter side.
-Milo
A video about weighted stretch for hypertrophy would be great.
I have a somewhat "looser" video on my channel about it "Stretch-Mediated Hypertrophy: How to Train for it". Check it out!
-Milo
As usual, super analysis
Thanks for the great advice 👍
I love this channel
Great video. Thank you.
Glad you liked it!
-Milo
Wrong definition of reciprocal inhibition I think. The theory is that if you contract one side, the antagonist muscle will relax so it can make contraction easier for the agonist. I would assume the supersetting of antagonist might be because of autogenic inhibition, causing the antagonist muscle to relax because it was just contracted heavily before. I guess this could potentially reduce co contraction and maybe cause more power out put and maybe reach higher levels of motor unit recruitment in the agonist. I know that a reduction in co contractions can cause more power output.
Technically, you're correct - my bad if I didn't express it properly!
i do almost only these split supersets. Why not throw in something between sets ? Full body daily and supersets. Save time, but more important : high volume. Constant high pulse
does it consider a superset if I rest 2 min between the two different exercise?
More important what is the impact on hypertrophy of resting 2 min instead of short rest in the superset and therfore at least 4 min to the same exercise set.
It always felt so natural to always use superset to me.
Like bro, if you don't have 10h à week to spend in the gym, just superset everything.
Can work if i'm a skinny guy?
@@Homelander5482 it seems to have no detrimental effects regardless of your body type so i'd say yes, definitely!
If i will rest 3 min between each antagonist or overlaping set the whole traing probably takes much longer than traditional sets training, soo it will be better to rest max 90sec between different exercise to get benefits with time efficiency and same growth Eg. Leg extension - rest 90sec - leg curl - rest 90 sec - leg extension.
What do you think about doing antagonist sets without break between and then 3 min rest like in leg extension /leg curl study but for other muscle like chest and back?
For sure! 3 minutes is the upper-end. I would generally say 1-3 minutes between sets of different exercises or 2-6 minutes between sets of the same exercise, usually.
You could rest less than that, but it would result in less effective sets, so you'd have to do more sets to compensate. Video on this coming soon, so stay tuned!
-Milo
Helms reference. Set of bench, Set of Rows etc😅😊
For sure. I think I first came across this via Helms or via MASS!
-Milo
But how to get the énergie to squat and bench press with heavy between 6-12 and reach 2RIR
Superset workouts can be challenging in a crowded gym.
Agreed! Some options are more practical (e.g. dumbbell/bench supersets, cable supersets).
-Milo
🕊
Is that an Akkadian phrase on your shirt?
It is! It says "the strongest" or "the most powerful", referring to Gilgamesh (on the back of the t-shirt). It's a Raskol Apparel t-shirt Omar was kind enough to gift me!
-Milo
I've never understood why anyone would do same muscle super sets. Seems like a lot of fatigue for not much benefit.
Mentzer did it
I got smaller doing antagonist supersets :v
Tried this during a cut, definitely need to be fueled appropriately if doing antagonistic supersets.
It can feel a bit more difficult when you're low on calories!
-Milo
Superset the same muscles doesn't work but drop sets is also a hack to get in more in less time? Hmmmm...
So happy your making your making your own content now! I’ve been listening to u on revive stronger for the longest time. Just had a quick question: would u advise leaving reps in reserve when doing supersets or can it be done to failure with similar outcomes? Idk if supraspinal fatigue would catch up to you over time but just curious.
You should be fine to do it to failure; just make sure you rest for long enough between exercises to not impede performance on either of the exercises.
And thank you man! Appreciate the kind words :)
-Milo
Dr milo wolf ! Did you really mean 1~3 minutes rest time between two different exercises ? If you rest 3 minutes between these two exercises, can it even be classified as superset ? I really just want to make sure I understood you right.
Thank you ! Have a great day. Thank for great contents.
Milo has finally been caught by the UA-cam Virus! The thumbnail is on point 🤣
A MEANS TO AN END (the end of free science-based education)
-Milo
@@WolfCoachingalso I've seen your videos on lengthened partials and you mentioned dumbell pullovers are preferred over cable atleast for you. Which does make sense considering the loss of tension as you go up. But i was wondering if you would ever start doing some series on performing said exercises, i think it would a lot of people including myself considering the vast cesspool of information of it (lengthened partials) but not much practical showcase of how to do it. Sorry for the long message.
Excellent information, but you speak too fast, give too much information and the video is too long. My head's reeling.
With regard to too much information: the explanation about the several types of tests doesn't seem that relevant to me. Just give the outcome.
With regard to the speed of talking follow the example of Dr Mike. And please no invective and 'f@ck' etc. It's no use.
Hi Milo - awesome video! Can you please do a video on high frequency / full body training (not for beginners, but advanced trainees 5-7x/week)?
Menno claims that spreading your volume equally between days results in greater training volume and more hypertrophy because it’s effectively like having 24 hour rest periods. He cites that 1 study shows high frequency training to be worse, a bunch neutral, and several that show it to be superior.
Thank you!
Great suggestion! I'll do a video on frequency eventually.
-Milo
@@WolfCoaching Would also be interested in this, especially whether (and why) some muscle groups respond better to high frequency than others.
Love the content. I've always done traditional sets and taken enough time to rest in order to allow my CNS, muscle, and V02 to recover. I find I can use a heavier weight that way. That being said, I have done supersets like a biceps curl followed immediately by a triceps pushdown. Keep the content coming Doc.
Very good synopsis on the research and of course appreciate your insights while you drilled down. Well organized generally. One of my go-to channels now (coming from RP/Doc Israetel.)
So this means the death of Push Pull split?
Is that cuneiform on your t-shirt? What does it say??😅
The problem for me when supersetting weighted Chin-ups with the OHP is that the upper chest usually gives out after a few sets and that hurts performance because it takes focus away from the prime movers
Also, the one weird antagonist superset I like is weighted Dips with supinated barbell behind the back Upright Rows, the side + rear delt, biceps and upper + mid traps pump makes the bottom of the Dip feel nicer and I've seen improvement in performance. It can tire out the mid traps tho, so there's a trade off with high reps
did people forget what compound sets are?
REAL
Has there only been 1 study on hypertrophy?
So glad I found your videos. This one is fantastic. Grateful for your expertise.
Almost all elite naturals exclusively use supersets and this proves it’s not a coincidence
That’s true! Many great naturals are using these nowadays.
Excellent video. Liked and subscribed.
👏👏👏💪🦾
7:00
I love supersetting incline or normal bench with BB rows💪🏼 antagonistic supersets are rhe real Deal! Also bi/tri is great
Doing the exact same. But I use 3 exercises/M.group. in my antagonistic sets so I get way more rest between the same exercise.
@@ClownXmachina love doing this too!
That’s very interesting since I’m often pressed for time in the gym. I’ve rarely tried supersets. I presumed performance would suffer, so I just shortened rest times. I’ll have to give it another try.
Shortened rest times are probably not the time to go if they limit performance (PMID: 35622106). Definitely prioritize supersets!
-Milo
Haha I did try it again and my lifts did not suffer. Your info in the video was correct for me. However, my lack of conditioning quickly became apparent. 😂
Subbed with bell. Keep growing, youve good knowledge on the sport dawg.
Appreciate that! Thank you man!!!
-Milo
HE CLICKED THE BELL. What a guy.
this guy is the most underrated❤
Thanks man! Appreciate the support!!
-Milo
I’ve had great success with poliquin’s alternating antagonistic sets (exercises).
Hi Milo,I was searching some infos about the safety of whey protein use on long terme , but haven’t found much … what’s your opinion ? Knowledge ?
And what do you think about Jefferson curls ?
Take care !
I train muay thai and lift four days per week. I've been doing bench to explosive pushups and squat to jump squat super sets for about 4.5 months. I've found that it helps me maintain my power and explosivity while nearly gassed.
Sounds like there's an error in logic when it comes to assessing results of those acute antagonistic studies.
If bicep and back are holding us back during bench press, pre-fatiguing them with the superset might allow to lift more *weight* but it doesn't mean we're overcoming a greater resistance (and generate more force to do so). Were either working against X kg of weight + strong resistance of antagonist muscles or, say, 110% of X weight but without the added resistance of the antagonists, quite likely resulting in the same amount of overall resistance. I think it's a leap in logic to conclude that somehow our pressing muscles can now work harder because other muscles are tired.
Superset where all sets have drop sets. Destroy any muscle group within an hour 💪
Nice work..
Thoughts on giants sets and tri set type work for example a lot of poliquin advanced type programs uses these approaches especially for muscle building and body composition specifically for direct arm work. Fair to apply the same findings? Or would you say it’s different.
Im doing this for years because also Arnold loved antagonistic training
I actually use Giant sets with most of my training at home. 4 exercises repeating every 5 minutes gets you 5 working sets per exercise full body in under 30 min.. Bargain if you ask me.
OHP and squats generate too much systemic fatigue to be worthwhile. I suppose even the pairing of bench press and heavy rows can end up undermining the rest of the session. But arms definitely deserve a try, as much as isolation movements for legs…
It should be simple!
If you can do the same work in your supersets as in your traditional sets, then it's perfect and has the same effect.
No research needed!
I do biceps curl and triceps extension as supersets.
I go directly from biceps curls to triceps extennsions, without any rest between them. Then I rest 2:15 min before the next pair of sets. That feels perfect!
The problem with supersets is if you have to keep two different equipments busy. And they aren't always close to each other. It then becomes an inpractical struggle to do them.
I picked this up over 30 years ago. Even if I am not in a rush, I hate sitting around.
I loved supersets, a great way how to do a lot of extra work at the end of the workout when you don't have much time left. However for the compounds I see it quite impractical.
Crisp new look, Same great knowledge bombs.
Thanks man! Glad you noticed the new lens!
-Milo
good analysis
Great video
One question about reciprocal inhibition
I thought the theory is that the antagonist muscle “relax” during the contraction of an agonist muscle
E.g. When the bicep is contracting for elbow flexion the tricep is being inhibited to allow the movement
It is a theory that some muscle energy techniques (PNF stretching) are based on
That's correct! I've yet to really examine the data on PNF; my hunch is it doesn't harm nor benefit growth
For the algorithm. I hope this channel blows up!
Thank you man!!! Much appreciated.
-Milo
What a great video. I loved the subtle focus changes to the certificate in the background
LMAO, they weren't intentional. I'm not a whiz with the video stuff!
Do a follow-up with good combos for supersets?
I might do that! I somewhat covered it in the video - as long as supersetting two exercises doesn't seem to impact performance for either exercise, it's a good match.
Examples:
Bench/Row
Bicep Curl/Tricep Extension
Leg Extension Exercise/Leg Curl Exercise
Any two isolation exercises that target different muscles
-Milo
I quite agree with your points. Good video, cloth
Much appreciated towel
-Milo
hello father milo, would you touch on the topic as to why shortened partials are great for athletic performance such as running, jumping, etc., compared to lengthened work (full ROM and lengthened partials)? thank you for the content, learned so much from this!
Sounding like you have a bias here Kade (though I agree with you). Yep, might be a video to make at some point; a counterpoint to lengthened partials.
-Milo
@@WolfCoaching thanks, Milo! much love!
An excellent presentation. Supersets rule. However, I'm sceptical of the "reciprocal inhibition" explanation. I suspect there are alternative or additional effects and that is why exercise order matters. To test this for acute effects, I'd suggest a within subjects design where participants, after having some period of time where participants have weeks practicing supersets, have a workout where they do, say, bench press supersetted with wide grip chins, another week where they do bench presses and wide grip chins on separate workouts as straight sets, and another workout where they do bench press sets second to chins, and then repeat the series a few times with each order of workouts counterbalanced. I'd predict (a) best performance to be on chins on days they are in supersets FOLLOWING bench press across all sets, and (b) superior performance on bench press during the same workout from the 2nd set onwards, and (b) worst performance on chins on days when done alone, and (c) worst performance on bench press to be on days where it follows chins in superset. Such a pattern of results would be hard to explain based on reciprocal inhibition alone.
My bioscience guess for why order matters and to explain the majority of the benefits of antagonistic supersets is there is some sort of potentiation of the second exercise by the first and that this isn't necessarily symmetrical. But as you borrowed an existing concept from neuro/psychology, here are some alternatives that hinge on how people feel about the first exercise in a superset. One is Amsel's frustration effect, which is where instrumental behaviours (eg., rats lever pressing sprinting down an alleyway for food) become more energetically executed by frustration non reward or by cues associated with non reward. Whether simply the emotion of frustration or conditioned association with frustration through learning, sessions where you have not benched press quite as well as you'd expect, caring about performance on the bench press might transiently boost performance of actions and, because bench doesn't much fatigue muscles used in wide chins, this translates into better performance on the chin ups. Meanwhile, people might not be as passionate about their chin up performance viz a viz bench presses.
Another side of that coin might be that achievement or anticipation on bench press leads to a surge of dopamine release that either has psychological or motor pathway boosts that transfer to the chin ups.
In short, this sort of thing could be tested experimentally with false feedback, such as by manipulating how much weight participants think is on the bar to produce either elation or frustration and compare that with more sobre controls.
I'm on iOS
What's your shirt size?
-Milo
@@WolfCoaching
XL
-Pak
Would LPs or superset exercise recommendations (noticed this in your programs via your newsletter) be included in MyoAdapt?
Unfortunately not yet; BUT exercises will be sorted by effectiveness for muscle growth, which includes the degree to which they (a) lengthen the target muscle and (b) load that position. You'll be free to superset exercises and/or use lengthened partials, but there won't be a mode for it, yet.
-Milo
@@WolfCoaching no worries. It’s easy to make a note of it anyway. That’s pretty awesome that it’s sorted that way. Never seen an app that does that.
There are a LOT of features like those. Honestly, countless hours have gone into this and I've no doubt it's better than anything currently out there.
-Milo
@@WolfCoaching damn I’m hyped. Signed up a while ago. Can’t wait for that TestFlight. 👀
Thanks to you Dr. Pak, and the whole team for your work on this!
We're actually already using TestFlight atm! But still some work to do!
And thank you man. Coming soon!
-Milo
Hi Milo, I was just curious why doesn’t the research support same muscle group supersets? Since following RP I’ve always used them for muscles like the triceps and side delts as they seem to give me a really good stimulus e.g skulls to CGB
Relative to straight sets, they just don't seem to offer much additional benefit. They can be used carefully, but most of the time, they're applied without much thought. I'll make a video on it!
-Milo
@@WolfCoachingThanks for the reply Milo, your content has been awesome BTW!!