Experienced athletes train in a completely different way than newcomers who have come to the gym relatively recently. The difference in the training process is due to the natural adaptation of muscle tissues to loads. There comes a point when the usual activities simply cease to be effective, and in order to continue progress in muscle building, it is necessary to shock the muscles. Unusual training methods, including both drop and supersets, help to do this.

A superset is a pair of exercises for antagonists. They are done in turn without any interruption. Antagonists are muscles that perform opposite functions relative to each other. For the chest - this is the back, quadriceps - biceps, triceps - extension and so on. Each of these muscle groups is involved when doing the opposite action, for example, bend and unbend the arms. It is these antagonists that the superset session is aimed at.

The main advantage of supersets is the shocking effect that they have on muscles that have managed to adapt to the usual loads. This quality is manifested only when the athlete does not abuse the exercises for antagonists, that is, does not resort to supersets every workout.

This training method has other advantages:

1. Muscles recover much faster. If, after the bench press for triceps, performed with a narrow grip, you immediately go to lifting the biceps with a barbell, then the triceps receive a slight degree of stimulation and actively recover.
2. Accelerated growth of muscle tissue. Active loads on the working muscle group lead to an intensive blood flow, along with which nutrients also come. This process stimulates the renewal of muscle tissue, which causes an increase in muscle volume.

The benefits that supersets demonstrate have led to the active use of this type of training.

To take full advantage of supersets, you need to consider the following nuances:

• exercises should be selected similar to each other, that is, isolating "plus" isolating, basic "plus" basic;
• it is not recommended to use two antagonists within the same superset, which are located far from each other;
• breaks after approaches are not done at all or very short if the rhythm has not yet become habitual;
• rest between individual blocks of supersets, on the contrary, is increased compared to the pauses that are made between regular approaches.

If an athlete sets himself the goal of training his arms, or rather, to make further progress in increasing volume, then they make a superset of:

• lifting the bar to work out the biceps;
• bench press with a narrow grip to engage the triceps.

First do two warm-up sets. In total, you need to perform three approaches for each muscle group.

When the first block is completed, supersets give way to regular exercises, performed in three sets with 8-12 repetitions each:

• hammers (biceps);
• extension in the simulator (triceps).

The end of the workout is a return to supersets, which allows you to literally “awaken” the muscles to growth in volume:

• barbell lifts performed with an overhand grip (biceps);
• french press (triceps).

Each muscle is worked out three times. First comes the biceps, then the triceps, then the biceps again, and so on.

Supersets, as you can see, are quite simple to do. They allow you to avoid a plateau, which is why professionals use them during training.

The program consists of:

• Pull-ups on the bar with a wide grip (3-4X8-10);
• Army bench press (3-4X8-12);
• Pulldown of the upper block with a wide grip (3-4X8-12);
• Seated dumbbell press (3-4X8-12);
• Bent rod pull (3-4X8-12);
• Mahi dumbbells in front of you (3-4X8-12).

Both the military press and pull-ups are done at a normal pace. They serve to warm up. Working approaches begin with warm-ups. The next pair of exercises (upright pull and dumbbell press) are done in 1 set, alternating until there are 3-4 full cycles for each muscle group.

You can also pull the barbell and do swings with a superset, but only when you have the strength to do so. If you have to overcome yourself, it is better to work as usual. Thus, you can do either two supersets or one. The main thing is to correctly calculate your own capabilities.