Superset

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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 ).

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