Supertet is an effective way to build muscle mass
Bodybuilding is a sport,which is aimed at increasing muscle mass. To achieve this goal, there are many different ways - training with doublets, trisets, classical training, supersets and so on. Separately, it is necessary to note training with supersets, as legends are about their effectiveness. So, similar trainings are described from the positive side in the book "Supertrenening" by Mike Mentser.
What is a superset in bodybuilding?
In terms of building muscle masstraining with the use of supersets is recognized as the most effective. Every athlete sooner or later starts using this technique in his trainings, because over time, the muscles adapt to the usual load and it is necessary to make adjustments. In such cases, the superset is an excellent way out. By using this approach to training, the muscles get stressed and continue to grow.
A superset is the sequential execution of two exercises without rest.
What are supersets?
Supersets can be performed in two variations:
- on the same group of muscles;
- on muscle-antagonists.
If your training is aimed at the work of the samemuscle groups, then the essence of supersets is as follows: for example, the first exercise is deep squats, the second exercise is deadlift. Both are aimed at the growth of the gluteal region and hamstrings. Performing exercises in the supertet is performed almost without rest, this gives an excellent load on the fibers and shortens the time of training.
Supersets on muscle-antagonists are performed inthe same mode, but on the opposite muscles. If you are training your legs, then the first exercise, for example, is the extension of the legs in the simulator to the quadriceps, the second is flexion to the hamstrings. Thus, the muscles that perform the opposite functions train in the same approach. This includes back-chest, triceps biceps training.
What are supersets for?
As mentioned earlier, the superset is an excellentthe way out of stagnation of muscle growth. Like any organ of our body, the muscles get used to the habitual way of life. Training in a monotonous mode will sooner or later cease to influence growth, which is an impermissible moment for the athlete.
To create stress for the growth of muscle mass,it is necessary to change the principle of training. This can be done in different ways: increase the working weight, change exercises, increase the number of approaches or resort to supersets.
In such sports as bodybuilding, supersets -training of muscles by the consistent performance of exercises - are very popular. Leading bodybuilders of the country, as well as foreign athletes prove the effectiveness of this approach to training on personal experience.
Supersets for weight gain
Training in bodybuilding at a certainapproach can contribute to both weight gain and weight loss. For the first case, it is rational to use supersets on one group of muscles in their training, with the help of this it is possible to more thoroughly study the fibers and microfractures of muscles. This will promote the speedy growth of muscles.
The meaning of supersets is the loading of one and the same muscle by exercises that affect it differently.
Supercoaster for weight loss
What does the supetet for weight loss mean? This is a great opportunity to dry the body to the summer period or for the competition, if you are a performing athlete.
However, some training to achieve resultsis not enough. To lose weight, you need the right diet in combination with training using supercells. At the same time, two exercises are spent twice as much energy as in the classical training, respectively, more calories burned.
For weight loss it is reasonable to talk about supersets on muscle antagonists, approaches should be performed almost one by one, and the number of repetitions should be in the range of 15-20 times.
Who are the supersets for?
Superset - this is the lot of more experienced athletes,Since the muscles of beginners in the first years are well suited to growth and the classic training schemes. In addition, this technique requires good knowledge of the design of the program, the consistency and technique of doing exercises.
If, during training in the normal mode, you can not change the program for up to two months, then it is desirable to train a maximum of a month in the supertet.
In general, in bodybuilding, it is clear thatone program of training suits every athlete, then, do not say anything. Each organism is individual, one is effective in multi-repeat training, the other does not bring any result. The same can be said about supersets. Trying different methods of training, listening to your muscles and observing the regime of proper nutrition, you will understand what is effective for you, and what is worth putting aside.
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