Superset
The superset method is a training method from the area of strength training or bodybuilding . A set is a set number of repetitions of an exercise with free weights or on exercise machines without a break. If two sentences are only linked by a short pause of a few seconds, it is referred to as a superset.
Supersets can be put together according to different aspects:
- Superset with identical muscle group :
In the case of a superset with an identical muscle group, two exercises are combined that are intended to cause a training stimulus in the same muscle group (e.g. back). Often the first exercise is a basic or multi-joint exercise, while the second exercise can be an isolation exercise .
- Superset with different muscle groups :
In the superset with different muscle groups, two exercises are combined which are supposed to cause a training stimulus in different, non-antagonistic muscle groups (e.g. chest and shoulder).
- Antagonistic supersets :
With the antagonistic superset, a set for its antagonists is performed immediately after a set for a muscle group. The antagonist is a muscle that is the antagonist of another muscle. For example, while one is stretching a joint, the other is bending it (e.g. biceps and triceps ).
Web links
- https://www.fitbook.de/fitness/der-supätze-wunderwaffe-oder-mythos
- https://www.hammer.de/fitnesswissen/muskelaufbau/supätzetraining
- https://www.online-fitness-coaching.com/Supätze-Training-und-Trainingsplan
- https://www.sportnahrung-engel.de/trainingsplaene/muskelaufbau-fortstufene/antagonisten-trainingsplan