Supertet is an effective way to build muscle mass

Bodybuilding is a kind of sport that aims to increase muscle mass. To achieve this goal, there are many different ways - training with doublets, trisets, classical training, supersets and so on. Separately it is necessary to note trainings by supersets, as legends are about their effectiveness. So, similar trainings are described from the positive side in the book "Supertrening" by Mike Mentser.

What is a superset in bodybuilding?

From the point of view of building up muscle mass, training with supercells has been recognized as the most effective. Every athlete sooner or later starts using this technique in his trainings, because over time the muscles adapt to the usual load and it is necessary to make adjustments. In such cases, the superset is an excellent way out. By using this approach to training, the muscles get stressed and continue to grow.

A supertet is the sequential execution of two exercises without rest.

What are supersets?

Supersets can be performed in two variations:

• On the same group of muscles;
• On muscle-antagonists.

If your training is aimed at working the same muscle groups, then the essence of supersets is as follows: for example, the first exercise is deep squats, the second exercise is a deadlift. Both are aimed at the growth of the gluteal region and hamstrings. Performing exercises in the supertet is done almost without rest, this gives an excellent load on the fibers and shortens the training time.

Supersets on muscle-antagonists are performed in the same mode, however, on the opposite muscles. If you are training your legs, the first exercise, for example, is the extension of the legs in the simulator to the quadriceps, the second is flexion to the hamstrings. Thus, the muscles that perform the opposite functions train in the same approach. Here it is possible to carry training backs-chest, triceps-biceps.

What are supersets for?

As mentioned earlier, the superset is a great way to get out of stagnation of muscle growth. Like any organ of our body, the muscles get used to the habitual way of life. Training in a monotonous mode will sooner or later cease to influence growth, which for an athlete is an impermissible moment.

To create stress for the growth of muscle mass, it is necessary to change the principle of training. This can be done in different ways: increase the working weight, change exercises, increase the number of approaches or resort to supersets.

In such sports as bodybuilding, supersets - training the muscles in a consistent exercise - are very popular. Leading bodybuilders of the country, as well as foreign athletes prove the effectiveness of this approach to training on personal experience.

Supersets for weight gain

Training in bodybuilding with a certain approach can contribute to both weight gain and weight loss. For the first case, it is rational to use supersets on one group of muscles in their training, with the help of this it is possible to more thoroughly study the fibers and microfractures of muscles. This will promote the speedy growth of muscles.

The meaning of supersets is the loading of one and the same muscle by exercises that affect it differently.

Supersets for weight loss

What does the supetet for weight loss mean? This is an excellent opportunity to dry the body to the summer period or for the competition, if you are a performing athlete.

However, training alone is not sufficient to achieve results. To lose weight, you need the right diet in combination with training using supercells. At the same time, two exercises are spent twice as much energy as in the classical training, respectively, more calories burned.

For weight loss it is reasonable to talk about supersets on muscle antagonists, approaches should be performed almost one after another, and the number of repetitions should be in the range of 15-20 times.

For whom do supersets fit?

The superset is the lot of more experienced athletes, because the muscles of beginners in the first years are well suited to growth and the classic training schemes. In addition, this technique requires a good knowledge of the design of the program, the sequence and technique of doing exercises.

If during normal training you can not change the program for up to two months, then it is desirable to train for a maximum of a month in a supertet.

In general, in bodybuilding, it is clear that one training program is suitable for every athlete, therefore, say nothing. Each organism is individual, one is effective in multi-repeat training, the other does not bring any result. The same can be said about supersets. Trying different methods of training, listening to your muscles and observing the regime of proper nutrition, you will understand what is effective for you, and what is worth putting aside.