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When it comes to combining exercises for greater training effectiveness, supersetting might be one of the most popular methods. Essentially, traditional supersetting involves the use of a heavy compound movement immediately followed with an isolation movement. When you’re training with supersetted compound movements, you use two heavy compound movements immediately after one another. It’s a very tough training protocol, but one that can lead to intense blood flow, greater muscle stimulation, and strength gains you probably have never seen before!
Exercise selection
This is perhaps the most important part of the equation. There are only so many compound movements for each body part, and you will be choosing two of them for each superset. List your favorite exercises for each muscle group, then decide which you will be using based upon your training preferences, available equipment, and your body’s needs.
Rest
You’ll need more rest between sets. Instead of the typical 3 minutes, you may need as many as five minutes to recover your heart rate back to a near-normal level. This is to be expected, and will result in you being able to squeeze fewer total sets into your training day. However, the outcome is that you will probably use more of each movement, since each set is really 2 sets, as they are combined. Watch the clock, and reduce the total number of sets of each movement by one if you deem is necessary.
Get a spotter
Having a spotter nearby might be a good idea. The typical example of squatting followed by leg extensions can be easily completed without a spotter. The failure moment will arrive during the leg extensions, a movement which can’t cause any real damage when the weight drops. However, with the combined movements of exercises like squats and leg presses, there is far more risk involved. A spotter can also help you knock out 1 or 2 more reps as you near failure with a few kind words.
Diet and Rest
These are the two factors which help to determine your gains just as much as your training methods dictate. If you’re training with compound exercise supersets, you need to bump your daily caloric intake up by 500 to 700 total calories. Also, make sure you’re receiving the 7 to 8 hours of sleep each night that your body will need to recover and grow following this sort of brutal training. Many bodybuilders believe they can keep all other factors constant when changing up their training in such a radical manner. Instead, they should be offering more recovery factors to help offset the additional training inputs.
Splits
You may need to include an additional rest day in this routine in order to compensate for the beating you will be placing upon your joints and central nervous system using an exercise routine such as this one. Plan ahead. Take a nice break after 8 to 10 weeks of steady lifting with this routine. If you begin to sense an injury, immediately cut back on the compound combined sets and return to your traditional single-set routine for a while.
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