Training plans/training systems
Performing supersets is a popular way in strength training and bodybuilding to use the gym more effectively to achieve a higher training volume and strengthen the cardiovascular system. Two exercises are performed alternately, usually without observing a significant break between two sets. We're always looking for the next technique to help us get the most out of our muscle building training. Most of them have their advantages and disadvantages and are only useful in certain circumstances. Many athletes rightly wonder how long they should rest between sets of weight training. Most studies show that longer breaks in sentences for muscle building usually do better than shorter recovery phases. As you can find them in abundance on the Internet, standardized training plans with fixed exercises are certainly an excellent introduction to training. As with so many other things in life, an optimal training plan for one does not mean that another will celebrate the same success with it.
After all, everyone is a little different. There are a few variables to consider when creating an optimal training plan for building muscle. The training volume also includes the exercise selection, the training frequency, number of repetitions, the distance to muscle failure, pause times, and other factors. Fitness studios around the world are still closed due to the Corona crisis. Most of us rely on our body weight, resistance bands, and, at best, light weights to make the most of the current situation. As we know from recent training research, a higher training volume per week is associated to a certain extent with a more significant build-up of muscle mass and strength. However, there is a catch because too much of a good thing can harm regeneration and injury risk. Most of us may be familiar with this. You want to do an exercise, but you get stuck in a specific part of the movement. Such "sticking points" during training are annoying.
In bodybuilding, there are quite a few intensity techniques and methods that are supposed to take muscle building to the next level or have practical advantages. One of them is the superset. Sets of two exercises are performed alternately without a break between them. The topic of training volume is a hotly debated field at the moment, not only among exercisers but also in current training science. The number of sets per muscle group per week is considered the most crucial variable in any exercise program. Their status is comparable to the calorie intake in a nutrition plan, so it is fundamentally important. At the beginning of their training career, most athletes initially follow a fixed training plan that specifies the individual exercises and their order for each training unit. With increasing experience and possibly out of boredom, most of them start at a certain point to vary the selection and order of the exercises in their training units. Recently we reported in two consecutive articles why and especially how you can build muscles with light weights.
Research shows us that, up to a point, hypertrophy can be stimulated just as effectively with less weight and more reps than with heavyweights. In strength training, three factors play an essential role in the design of the training plan. In addition to the training volume as a decisive drive variable for muscle building and the intensity as a marker of the relative load related to the maximum strength, we often discuss the training frequency. Professional bodybuilders or athletes who have many years of training experience listen less closely to the latest training science findings. After all, most of the studies are carried out on test subjects who are active in the gym for a moderate amount of time at best. At the same time, most trainers do not determine their training volume individually for each muscle group. Some come a little closer to this concept by differentiating between push exercises and pull exercises. However, this classification also lags, as some movement sequences cannot be divided into only one of the two groups. A training session always consists of several exercises.
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