Here’s Why You Should Use Supersets To Improve Your Performance

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One of the best and simplest ways to cut your workout time in half and increase your gains is by introducing supersets and compound sets to your routine. When done properly, supersets can nearly double your overall volume and workload per workout, enhance your general performance in all exercises, and significantly increase your muscle mass.

So what is a superset? To put it simply, it’s performing two different kinds of exercises without rest or with very little rest (30 seconds) in between. This can cause your anabolic hormones to skyrocket during and after the workout. Because of its high-intensity level, however, it requires a lot of endurance and carries with it a number of risks. While properly performing supersets can help you beat all of your personal records, improper performance can lead to various and often very serious injuries.

The Difference Between Compound Sets And Supersets

The fitness culture is full of myths and misinformation, and because of this, you can often hear people using the terms supersets and compound sets as synonyms, even though they are, in fact, very different. A compound set consists of doing two exercises in a row that target the same muscle group (your chest, for example). When doing a superset, you target opposing muscle groups in each exercise, with little to no rest in between (first your chest, then your back).

Compound sets are designed to fatigue your muscles as much as possible (by doing two exercises that target the same muscle group, without resting), and this means that the overall load that you can handle will be decreased.

Using Supersets To Activate Your Hormones

Supersets are effective at building your muscle mass mainly because of the way your body reacts to them. When performing multiple exercises back-to-back with no rest, your blood lactate levels rise, which increase your blood’s acidity. This triggers the release of the growth hormone from the pituitary, which in turn, inevitably leads to muscle growth.

This is your body’s natural reaction or “defense mechanism” to your muscles being under stress – increasing muscle strength and mass so that in the future you will be more prepared to deal with this kind of stress. In a way, you are forcing your body to grow muscle for you!


RELATED: Low-Intensity Vs High-Intensity Cardio: Which Is Better For You?


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