In the vast panorama of training using overloads, one of the techniques that has most captured the attention of bodybuilding enthusiasts has always beensuperserie. This approach, used in training for decades, offers an extremely attractive approach for those looking to sculpt their bodies and achieve higher levels of fitness. Let's take a closer look at what exactly supersets are and how they can be effectively integrated into your workout routine.
What is a Superseries?
A superset is an advanced form of training in which two exercises are performed consecutively without a significant break between them, so as not to allow energy substrates to recover. This methodology can be applied to various muscle groups, depending on the athlete's specific goals. The basic idea is to keep the muscle under continuous tension, creating an environment conducive to muscle growth and development . A study conducted by Wallace et al. highlighted that this training modality can keep the muscle under constant tension, stimulating a physiological response that potentially promotes muscle growth. This process is linked to increased blood flow to the muscle during exercise, creating an environment conducive to hypertrophy .
Types of Superseries
Supersets can be classified into several categories, each with their own distinctive benefits:
1. Agonist-Antagonist Superset : Involves exercises for opposing muscle groups, such as the chest and back. This mode allows one muscle group to relax while the other is active, maximizing training efficiency.
2. Same Muscle Superset : Both exercises focus on the same muscle group, as is the case with two bicep curl variations. This targeted approach increases blood flow to the area, promoting muscle growth.
3. Agonist-Agonist Superset : Involves different exercises for the same muscle group, such as lat machines and pull-ups for the back. This modality further intensifies the work on a particular muscle group, stimulating its growth.
Advantages of Supersets in Bodybuilding
1. Increased Intensity: Supersets take training to the next level, increasing the overall intensity of the workout. This contributes to greater muscle stimulation and promotes growth.
2. Time Efficiency: With supersets, you can get a highly effective workout in less time. This is particularly beneficial for those with binding work and social commitments. Robbins et al. compared training volume between supersets and the traditional order of exercises, demonstrating that supersets can lead to a greater volume of work in the same period of time. This is crucial for those looking to maximize training results in shorter sessions, a practical advantage that can be particularly relevant in time-constrained contexts.
3. Workout Variety : Incorporating supersets into your routine introduces a dose of variety, making your workout more interesting and challenging. This variation can also prevent muscle adaptation and plateau results.
4. Burn Extra Calories : High-intensity superset training not only promotes muscle growth, but also contributes to greater calorie expenditure. This is crucial for those aiming to change their body composition, with a reduction in the amount of fat.
How to Integrate Supersets into Your Routine
To fully reap the benefits of supersets, it's essential to integrate them wisely into your workout routine. Here are some practical tips:
1. Careful Planning: Carefully select the exercises to include in your supersets based on your specific goals. Make sure they are complementary exercises and do not overload your body.
2. Gradual Progression: If you're new to supersets, start with one or two pairs of exercises during each training session. As you adapt, you can gradually increase the number of supersets.
3. Continuous Variation: Regularly change the exercises in your supersets to avoid muscle adaptation. This ensures that your muscles are constantly stimulated in new ways.
4. Listening to the Body: Always pay attention to your body's signals. If you experience excessive pain or fatigue, it's important to adjust the intensity of your supersets accordingly.
In conclusion, superseries in bodybuilding represent an advanced method of maximising your training results. Integrating them into your routine requires careful planning, but the benefits in terms of muscle growth, time efficiency and training variability make them an attractive option for those looking to push their limits.
Bibliography
1. Wallace, B., Winchester, J. B., & McGuigan, M. R. (2006). Effects of elastic bands on force and power characteristics during the back squat exercise. Journal of Strength and Conditioning Research, 20(2), 268-272.
2. Robbins, D. W., Young, W. B., & Behm, D. G. (2010). The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency. The Journal of Strength & Conditioning Research, 24(10), 2632-2640.
3. Golas, A., Maszczyk, A., Zajac, A., & Mikolajec, K. (2017). Neuroendocrine Responses and Body Composition Changes After Superset Resistance Training with and Without Whey Protein Supplementation. Journal of Human Kinetics, 57, 61-69.
4. Soares, E. G., Brown, L. E., Gomes, W. A., Corrêa, D. A., Serpa, É. P., da Silva, J. J., ... & Marchetti, P. H. (2015). Histological effects of low-intensity resistance training with blood flow restriction. Acta Histochemica, 117(8), 808-814.
