Have You Tried Reciprocal Superset Training

Posted 08/28/2015 | By HealthCorps

Also called agonist-antagonist superset training, the exerciser performs consecutive single sets of two different exercises that work opposing muscles or muscle groups. You then take a rest and repeat the sequence a second time. So you might do a bicep curl followed by triceps pushups, or bench press and then do single one-arm rows. Remember there’s no rest between the two different sets, in order to achieve maximal voluntary muscle fatigue.

After each of these supersets, it’s customary to take 60 seconds of recovery time. Recent research has found that this approach to a workout required more energy expenditure, compared to traditional workouts or traditional supersets (involving the same exercise done to exhaustion).

(Source: IDEA Fitness Journal, June 2015)

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