Supersets After A Month Of Training

What’s better to gain muscle? Supersets or training to muscle failure?

Both!Supersets and trisets save time and increase workout intensity. I almost always use supersets and trisets when weight training. If you start linking more than 3 exercises together, it does start to turn into a “circuit” and it’s harder to keep up the intensity on each muscle being worked.Ideally, every set should be done until failure.Realistically, the last 2–3 sets of an exercise should be completed at failure. So if you want to keep using an 6–8 or 15–20 rep range that leads to muscle failure, make sure you are using the correct weight load to do that.Some muscles can really take a beating before they fatigue. For me, that’s my biceps and triceps. So occasionally I like to do a triset of 2 bicep exercises back to back and then do a tricep exercise (to give my biceps a little break). Then I’ll try the same method with 2 tricep exercises back to back and finish the triset with a bicep exercise ( like 21’s on the preacher bench). I don’t use this method all the time, but when I do I see quick results.

Should you finish the sets in one exercise before moving onto the next?

Great Question Chris Hui. I think you should bring in other exercises with your Key Lifts to promote an accelerated Muscle Growth and Metabolism booster. This answer correlates around every Set Variation and routine there is in Muscle Building. You could be doing;3 Sets of the same exercise for 8–12 Reps3 Sets with a Superset of a different exercise2 Sets on, 2 Sets offSo you’re asking should you finish your first exercise before moving on. Take Deadlifts for example. If you have been doing Deadlifts for 3 sets, 8–12 reps with 1 minute rest in between, your back and whole body is going to become fatigued very easily. Becoming fatigued in an exercise can lead to Faulty Lifting patterns. When you notice someone shaking and struggling to lift the weight, that is when you know they have to stop. Putting your body under more stress than it already is really drains the Adrenal Glands and your Musculoskeletal System.‘Train, don’t Drain’What are you training for;Before you go pumping random weight at multiple sets, you first need to find out what you are training your body for be it Strength, Power or Endurance…Strength: <8 Reps of 90–100% 1RMMuscle Building: 8–12 Reps of 75–85% 1RMEndurance: >12 Reps of 60% and lower 1RMOnce you know your goal, don’t train the System to remember the same movement and loading it performed before. Incorporate some kind of Superset, either linking to the muscles around your specified part or Split training (Front Squat Superset with Face Pulls) Doing either will shock your Neurological pathyways into releasing energy into different regions of your body. This promotes accelerated Muscle growth and Hypertrophy.Check out TheScienceofReps.pdf for a better understanding of your training goals!I hope this has helped you! If you have any other questions, do not hesitate to ask me through Quora or my email: jackstuart47@gmail.comCatch you later,Jack

Why are supersets important in your workout routine?

It’s not entirely necessary to do supersets or even trisets in a weight training routine.The reason why supersets are a popular training method is because they save time and add continuous intensity to a workout. Now a days, it seems silly to sit around between sets and be in the gym lifting for 2 hours when it can be condensed into a 45 minute session of weight training with supersets.I personally use supersets to maximize my training time. And it also allows me to train a muscle group more than one a week. So while I’m resting after a set of chest presses, I’ll go and do a set of back flyes; this supersets the push/pull muscle groups. While I’m resting after a set of deadlifts, I’ll do a set of goblet squats; in this case I’m working the legs in both sets, but I’m supersetting the posterior and anterior sides of the muscle group. Another idea is to add core strengthening exercises between sets of another muscle group, like shoulders.I wouldn’t recommend doing more than a triset for working on muscle strength. Circuit training does a great job of keeping up the heart rate, however there is too much time in between the same exercise to keep up a strength building intensity. The only exception I’ve seen to this concept is P90X. This was a very well designed program that uses circuits with endurance and strength weight training.

How often should I do a superset workout?

Assuming nervous system fatigue treat them like you would treat resistance training in general, take a day off on between or roughly 48 hours recovery between the same workout.'Superset' workouts are the norm in any athletic training environment, and you'll see it's notation in most modern exercise programs, plans and books. However, bodybuilders have a different outlook on the term superset and the athletic community has responded by referring to them as paired sets, tri-sets (where there are three exercises), quad-sets, etc...In bodybuilding the term superset often means training the same muscle group in succession. For instance bench press followed immediately by DB flies.I'm far more fond of the paired set variety. Squats and chin-ups, deadlifts and bench press, etc...etc...Monday/Wednesday/Friday full body is a good scheduleMonday/Thursday Upper Body, Tuesday/Friday Lower would be a similar schedule applied in a upper/lower split context.Do mobility training, or light cardiovascular work on the days in between if you have time and are willing.