Super-setting, great way to burn more cals and keep weights

kaityray

Supersets are two exercises performed back to back without stopping.
It takes a while to build up the endurance necessary to do a lot of
supersets, but this kind of conditioning develops in time if you keep
working on it. There are two ways you can perform supersets. You can
do the same muscle group such as incline barbell press with flat db fly
(Chest) or you can do 2 different muscle groups such as a standing bicep
curl with a tricep pushdown (Bicep and Triceps). I suggest when doing
supersets that you pick the more demanding exercise to perform first
and the less demanding second. In a study from Syracuse University,
researchers looked at two types of strength training to see which style
burned more calories. The researchers compared superset training to
traditional strength workouts. Study participants completed two
strength-training workouts, separated by at least seven days. Their
workout consisted of 4 sets of six exercises, and they performed 10 reps
of each exercise. During one week they trained using supersets. One
week later they did traditional resistance training. Subjects in the
above study who used supersets had a faster workout as+- the superset
sessions took less time to complete, but more importantly, researchers
found that markers of energy metabolism such as excess post exercise
oxygen consumption (EPOC; A MEASURE OF RESTING ENERGY EXPENDITURE AFTER EXERCISE) were higher, blood lactate measures were higher, and total energy expenditure for the workout was highter. This means supersets lead to a super metabolic rate for burning fat! Also I find that doing supersets
pumps more blood into the muscle at a faster rate which means a quicker
and fuller pump. More blood to the muscle equals more nutrients to
the muscle which leads to new growth and progression. So next time you hit the gym make sure to give supersetting a try and enjoy the benefits!


References: Muscular Development Volume 3 Number 48 March 2011

momogogo

very good info. thanks