Their findings corroborate the current study, showing reduced session recovery can impact upon CK responses. The −6.2% ± 2.5 decrease in jump height was unexpected, particularly when compared with the smaller changes in the SS (−3.7% ± 3.1) and TRI (−3.1% ± 2.4) protocols, and may occur due to the additional rest time provided in the TRAD protocol. While results in the current study indicated that the TRAD protocol had the lowest mean RPE, likely and very likely reductions in PP/BM and jump height occurred immediately post-exercise. These outcomes indicate that SS and TRI resistance training can enhance training efficiency, but also cause differing perceived and physiological responses. During and immediately after the resistance training protocols, SS and TRI had very likely to almost certainly greater Lac, with the TRI protocol being likely to almost certainly greater than the SS. Figure 4 presents the standardised ES (±90% CI) change from pre- to post-exercise, and pre- to 24-h post-exercise. And instead of benefiting them, supersets become detrimental to their workout and muscle growth. Standardised effect size (±90% CI) changes and inferences of between condition comparisons of CMJ variables immediately and 24 h after traditional (TRAD), superset (SS), and tri-set (TRI) resistance training Blood lactate responses throughout a traditional, superset, or tri-set resistance training protocol. To add agonist-antagonist supersets to your workouts, pair two exercises for opposing muscle groups. Many people assume supersets are better than traditional sets in this regard because they’re harder and involve doing more reps in less time. We also recall that in the case of supersetting, we’re sacrificing intensity and performance by shortening rest times, which is great for increasing pump and metabolic stress, but awful for achieving maximal progressive overload. Studies have found that agonist-antagonist supersets lead to equal (e.g., this, this, and this) or potentially even improved training volume (e.g., this and this) compared to traditional set training within a single training session. It may provide better hypertrophy results than grouped supersets, but what about when compared to your "traditional straight sets" (i.e., where exercises are performed in isolation)? The Dumbbell Spider Curl provides a nice benefit because we get peak tension in the contracted position of the biceps, which we don’t get with traditional biceps curls. My favorite superset combination for arms is the Dumbbell Incline Triceps Extension, right into the Dumbbell Spider Curl. I’ll also throw in some specific strength training techniques that you may never have thought of. First let’s take a look at the difference between superset and drop set. First, let’s take a look at what a superset actually is. Establishing resistance training protocols and structures that effectively utilise an athlete’s time is of benefit. McCaulley et al. (2009) previously suggested that increased resistance training efficiency may cause a reliance upon anaerobic glycolysis and an accumulation of metabolites (i.e., LAC) which may damage contractile properties within the muscle (McCaulley et al. 2009). It has been postulated that protocols that complete large amounts of volume within a given time elicit greater metabolic responses (Hooper et al. 2017). However, athletes are often unable to commit prolonged periods of time to resistance training due to other training requirements (e.g., skill development and other conditioning priorities) (Phibbs et al. 2017). Possible increases in testosterone immediately post SS and TRI protocols were reported, with SS showing possible increases at 24-h post-training. This means you continue exercising until the end of the series, then rest and continue with the remaining series. Many people experience stagnation after a prolonged period of training. Log your workouts in one place and watch your numbers climb, week after week. That makes it super easy to keep track of your weights and reps and make sure you’re on the fast road to progress. StrengthLog remembers what weights you used in your last session, and automatically loads them into your next one. Spread across your entire workout, this method can add up to a whole lot of extra cardio. You could also start warming up for your next exercise during your breaks so that you can jump straight into the next part of your workout with minimal delay. You can even get cold or bored waiting between sets.
