Factor in influential strength coaches like Charles Poliquin and YouTube personalities like Dom Mazzetti using this style training, and you have a recipe for a popular training method. Eliminates the natural tendency to rest too long between sets My most rewarding experience with supersetting has come with Antagonistic supersets. You’ll also be doing stuff between your lower body exercises too. There’s been evidence suggesting benefit of supersets to metabolic and power advantages, but very little on muscular hypertrophy, so take that knowledge with a grain of salt. For example, this 2017 study by Paz and colleagues compared agonist-antagonist supersets of the bench press and seated row. To make the workout more challenging, you’re going to superset your agonist-antagonist muscles. An agonist superset is working two exercises in the same muscle group back to back with little to no rest in between. Supersets have multiple benefits for an athlete, but there’s one issue that typically comes with them. Seated leg curls 3 x 7-9. The easiest way to define a superset is: Two exercises combined into one full set, with none to little programmed rest in-between. Hi, my name is Jonathan, a fitness blogger and bodybuilding enthusiast and I am the founder of Skinny2Fit. Editor’s note: Eric Broser’s new DVD “Power/Rep Range/Shock Max-Mass Training System” is available at Home-Gym.com. This reduces the overall time spent in the gym. Generally, you will use the same loading parameters, such as reps, sets and time under tension. Research has found that longer rests between sets are more effective [3]. But if your diet is on point and you are getting adequate rest between workouts then you shouldn’t encounter any serious issue. Agonist – Antagonist Superset. The main benefit of agonist supersets is that you can perform an intense workout using very little time.As you are performing exercises back to back you are not having such a long rest time between exercises and sets. Whether it works for hypertrophy and absolute strength will be dependent on how an athlete uses this training style. I would recommend reading the following article to ensure you are eating the correct foods in the right amount for your goals. Alternating sets, where you rest 2-3 minutes before proceeding to a movement for an opposing body part, increases strength more than supersetting. The agonist superset will target one zone and get it burning. This site uses Akismet to reduce spam. Twenty-three athletes were randomized to either a superset group (S, n = 12, average age: 19.8 ± 1.5 years) or a traditional set group (T, n = 11, average age: 20.1 ± 1.4 years). Let’s go over the entire list of benefits so you can see how powerful this this technique can be. They found that the superset group performing the agonist – antagonist training had a slight increase in acute power. Antagonistic supersets involve pairing exercises which target opposing muscle groups. This is … Top 10 Benefits Of Antagonist Supersets Because you’re pushing your muscle through a higher volume of reps without rest, you give your muscles a great stimulus for growth and mass. The issue is that some athletes – I don’t want to use the word incorrectly here – use them inefficiently. As you are performing exercises back to back you are not having such a long rest time between exercises and sets. A supersets workout can either include similar or opposing muscle groups. Superset Benefits Time Saver: If you’re crunched for time, supersets can help keep your workouts short with the same stimulus. One of the less obvious benefits of antagonist superset training is its effect on creating and maintaining muscular balance at the joint. Another benefit of supersets could be a slight benefit in power output. What are the benefits of agonist supersets? This may also be an issue, however. This may also be an issue, however.The following video will show you which exercises work best for agonist supersets: Creates variety and encourages new muscle growth 4. You recruit more muscle fibers, over different muscle groups, in a shorter period of time. Researchers found that the superset group had a higher total energy expenditure compared to the traditional group. What are some benefits of using supersets? There are also benefits that come with this style of training. Strongman Hafthor Björnsson Tests Positive for COVID-19, 2021 CrossFit Games Set for July 27 Through August 1, Australian Powerlifters Patrick Morrison and Zoe Raymond to Boycott GPC Affiliated Competitions, 10 Adaptive Strength Sports Athletes You Should Know in 2021, What Wodapalooza’s Cancellation Could Mean for the Future of CrossFit Sanctionals™, Larry Wheels Deadlifts 855 Pounds for a Triple, Suffers Injury Afterward, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, Best Pre-Workout Supplements For Strength, Cardio, and More. Bodybuilding champions, such as Arnold, used them with great success in the 70's. If we’re talking complex/PAP training, then you’ll perform something like a squat followed by an explosive movement. This is also known as the push and pull muscles. We have recently spoken about the benefits of antagonist supersets, but what about agonist supersets? Personally, I would stick to a more traditional workout regime that focusses on progressive overload if muscle building is your goal [2]. May provide benefits for metabolic and hypertrophy adaptations for those on a time crunch. Possibly the most common form of superset is agonist antagonist style training. Utilizing this technique yields three immediate benefits: 1. It is proven that this increase in strength will also result in an increase in muscle size. This superset method works different muscles that work together as agonist and antagonist. The biggest benefits of supersetting: Saves you time by shortening rest times between sets. You’ll save time as you don’t need to rest as much in-between exercises. Eric Bach explains why. 3. There are other ways to superset the same muscle group, such as pre-exhaust and post-exhaust, but we will cover those later on in the article. Superset. Supersets is the pairing of two exercises that are performed back-to-back with minimal to no rest in-between them. Superset training is a high intensity technique and its fundamental benefits are: It significantly stimulates intramuscular metabolic stress prompting muscle growth. Agonist supersets may be a better option for those who are looking to burn fat rather than build muscle. Ten recreationally active men had their energy expenditure (aka energy used, or calories burned) compared when following a superset and traditional styled resistance workout. Lying leg curls 3 x 7-9. Agonist sets help to build muscle as you’re stimulating more growth factors and metabolites than standard training. Busy individuals often reach for supersets with this style of muscle grouping to hit a certain level of training stimulus without wasting the time with one exercise at a time. The final superset style pairs upper and lower body movements. Supersets are a very time-efficient way of training which means your productivity will go through the roof. In the superset group, subjects alternated between the two exercises whereas in the traditional set group the subjects first did 3 sets of bench press and then 3 … Leg extensions 3 x 10-12. World records, results, training, nutrition, breaking news, and more. Supersetting is great for a number of reasons: 1. Have you tried agonist supersets while training? Agonist/antagonist training ensures that you're doing enough work for both sides of the body for better muscular balance. Helping you gain muscle mass and strength! If you have then we would love to hear what you thought of them. Supersets are a good way to get a good workout done in a much faster time. Yet, a lot of coaches and athletes utilize this training method to facilitate muscle growth, and with an acute increase in power, then hypertrophy could possibly come as a byproduct of a superset. Increases the overall intensity of your workout by doing more work in less time. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. That would be one superset. You’ll also be improving on your muscle’s endurance and hypertrophy. An Agonist Superset: these supersets target the same muscle group with both exercises, for example, the chest. For example, performing a bench press, then a light tricep pushdown. Second, it’s good for maintaining a natural exercise balance while improving your muscular tenacity. Might be beneficial for increasing acute power production. Below we’ll discuss what supersets are, how they may benefit your gains (with science), and three types of supersets. Let us look at agonist supersets in more detail to see whether you should consider them the next time you hit the gym. Some of the … It increases the testosterone peak when compared to traditional training for the same volume. For starters, if you’re using any form of complex/PAP exercise selections, then you’ll be providing the body with a stimulus a single set may not provide (ex: heavy squat to box jump may improve neural capacity). This could potentially lead to longer recovery times between workouts. Making them perfect for those who lead busy lifestyles. Additionally, post-exercise oxygen consumption and blood lactate levels were higher post-workout in the superset group, which suggests these subjects to have a longer elevated energy expenditure (will burn calories longer). Supersets can be made to work the same muscle region, agonist muscles, or antagonistic muscles. You can also do agonist supersetting which is the pairing of two exercises for the same muscle. © Copyright 2020 by Skinny2Fit.com. For example, recreational lifters, weightlifters sport athletes, bodybuilding, and powerlifters can all use supersets for benefit. Save my name, email, and website in this browser for the next time I comment. They can be beneficial for cutting your workout time down, improving muscle endurance in a variety of areas, and used for sports specific training. When it comes to hypertrophy and strength, superset research is still lacking. Research on the topic is a little sparse, but there have been some suggestions made about this style of training’s on the athlete’s behalf. An agonist-antagonist paired set (APS) refers to the coupling of exercises targeting muscle groups in an agonist-antagonist relationship, performed coincidentally in an alternating manner. In 2005, researchers compared 24 college leveled rugby players in two settings. For example, you’ll pair a push with a pull to give your anterior/posterior muscles a rest as you finish the second exercise. Many people develop nagging injuries from imbalanced training. Some forms of training actually get their roots from the superset background, such as complex and PAP training. For example, you can superset bench press with dumbbell flyes or squats with leg extensions. They have several benefits, such as reducing training time and increasing heart rate. If you’re doing this style training, then chances are you’ll be hitting opposing muscle groups evenly, which is useful for creating a balanced body. If you’re programming supersets into your workouts, then you should consider a few training variables. If you've ever struggled to feel your chest on a bench press or your lats on a pull-up, pre-fatigue agonists can be the perfect remedy to improve muscle fiber recruitment and the mind-muscle connection. Hence the name superset. Do an isolation exercise – such as a dumbbell fly – immediately followed by a compound exercise – like bench press. This review will briefly discuss the proposed benefits of APS training, the suggested underlying mechanisms, and possible implications with respect … But doing 5 or less reps per exercise (in an agonist-antagonist superset) has not led to a significantly greater level of fatigue (compared with a traditional set scheme) in the athletes I've worked with. Traditional supersets are based on antagonistic pairings, or the pairing of exercises for 2 different muscle groups on the opposite sides of the same joint such as your biceps and… If you choose to use this method then it is best to perform them early in your workout rather than use them as a finisher. Benefits of Supersets. |, How to Build Muscle & Burn Fat | Skinny2Fit. I would argue that one of the biggest modern day proponents of this style training is Arnold Schwarzenegger (his superset arm days are still widely popular). These supersets are often best for those training full body, or improving their functional fitness. It allows you to add intensity and volume to a workout as well as focusing on particular muscle groups. One study found that when a group of well-trained men tried different types of superset workout, agonist sets created the most muscle damage and required the greatest amount of muscle effort [1]. This style of training is great a few reasons. What are agonist supersets and what benefits do they offer? Usually agonist supersetting is a combination of a compound movement with an isolation movement. Stiff-legged deadlifts 3 x 10-12 —Eric Broser . Immediate increases in strength Immediate increase in the density of each workout (equivalent work done in less time), leading to increased work capacity, fitness, and overall results 3. One of the less obvious benefits of antagonist superset training is its effect on creating and maintaining muscular balance at the joint. If you are not a powerlifter and are just a regular gym goer then supersets are more... #2: Better Health. Example, you could do pull-ups followed up by a dumbbell row as an agonist and agonist superset. TYPES OF SUPERSET. Benefits of Using Supersets; ... A superset refers to two exercises performed back-to-back, with little or no rest in between. Lifters on a time crunch can usually benefit most with supersets. First, supersets may provide a metabolic benefit. Because the superset is designed to make you move from exercise to exercise with minimal to zero rest, you elevate calorie burn through increased intensity. One group performed a traditional bench press throw with no training intervention, while the other group performed a set, then did a set of bench pulls to hit antagonistic muscles. To do them properly, you'll use an isolation exercise BEFORE a … An example of this training would be doing something like a walking dumbbell lunge to a pull-up. Superset benefits all come down to their programming and rationale for use. Often agonist supersets will be used to pre-fatigue a muscle. For example a push up and a pull up. A superset can take multiple forms and can be left open for the imagination when it comes to combining different movements. This style of training requires a little strategy and can be technically considered complex training. Progressive overload means that during each workout you should try to increase the amount of weight lifted, or the number of reps of sets performed. This is excellent for shortening the overall length of … Science has suggested supersets to be useful for multiple reasons. I want to provide you with easy access to good advice that is both simple and to the point. Offers a greater challenge than traditional workouts 3. Great time saver for total spent time in gym. The advantage of this is that you are adding intensity to your workout by really targeting and working one area of your body with maximum intensity. It is also possible to combine 3 exercises in a row (triple-sets), and even 4 exercises (often called giant-sets). Pre-Exhaustion Agonist Supersets Also called isolation or compound supersetting, pre-exhaust supersets are incredible for targeting a specific muscle area. Saves Time 2. Agonist-antagonist Supersets. What are they and what benefits do they offer? The following video will show you which exercises work best for agonist supersets: The biggest issues with supersets like this are that you will become fatigued much faster than traditional workouts. We mentioned multiple benefits of supersets in the categories above, but to clearly point out their suggested benefits we made a list below. Our only concern is the strain it puts onto your body. For example, if you do a set of barbell rows, you would immediately do a set of bench press. Examples of this method include performing cable flyes prior to a bench press, which improves the mind-muscle connection of your pectoral muscle rather than allowing your triceps and deltoids to take over the lift. There are many health benefits to be gained from regular resistance training [ 3 ]. Even this superset has plenty of benefits it is the most challenging type. If you’d like a visual on the topic, then check out the PictureFit video below that covers somewhat similar information. Even though it is comprised of two sets it is considered one set. Performing two exercises back to back on the same muscle will also give that muscle an intense workout [1]. Learn how your comment data is processed. To investigate the physiological responses to low-load, superset resistance training (two exercises for the agonist and antagonist muscles performed without rest between exercises) to failure using elastic bands. Leg presses 3 x 7-9. The superset group’s power increased roughly 4.7% after their sets compared to the control group. Join the BarBend Newsletter for workouts, diets, breaking news and more. Many people develop nagging injuries from imbalanced training. For these styled supersets you’re performing exercises after each other that stimulate similar muscles. Adnan, You could add in supersets occasionally (one or two days per week), there is no need to use the supersets every session. The main benefit of agonist supersets is that you can perform an intense workout using very little time. Supersets are an awesome tool for a lifter to keep in their arsenal, but they need a basic understanding of how to use them before doing so. Lets look at agonist supersets in more detail to see whether you should add them to your regime. If you’re a fan of the push/pull/legs split, you’re already working agonist-antagonist muscle groups. As both are supersets there is very little, or perhaps no rest between exercises. While that’s not always the case, and some research has shown conflicting evidence, but there is promise and usefulness to this style training. Supersets can be a useful tool to save you time during your workouts, and there are multiple ways to perform them. 10 Best Pull Up Bar Exercises For A Stronger Upper Body, 8 CrossFit Exercises You Can Do At Home With No Equipment. This is because of the intensity of the workouts and the lack of rest, which will keep your heart rate up, the ideal state for calorie burning. For the purposes of this review, APS training will involve combinations of heavy resistance or ballistic exercises, or a combination of both, in an agonist-antagonist relationship. I enjoy the ability to chain compound exercises together. Because it’s the most popular method, it’s the most researched, and it offers the most benefits for the widest variety of people, including building muscle, increasing strength and improving time efficiency. These methods are similar to contrast training, but focused on using a relatable muscle pairing to seek power benefits (push/pull). Where an isolation exercise is performed before a compound lift. Antagonist Supersets Benefits #1: They Are More Engaging and Fun. Superset. Each subject performed similar workouts with 70% of their 1-RMs on movements, but the difference was the exercise order (supersets and single sets). Factor in multiple aspects like rest times, intensity levels, exercise selection, and it’s no wonder supersets can become somewhat confusing to newer lifters. Agonist Supersets : What Are They & What Are Their Benefits? This means you will likely stick to isolation exercises, rather than compound exercises like the squat and deadlift that I would personally recommend for muscle growth. First, it cuts your workout time down. A review from 2010 on agonist – antagonist training suggested the need for more EMG and hypertrophy based research. Of course, this will all depend on what foods and what amounts of these foods you consume. BarBend is the Official Media Partner of USA Weightlifting. Agonist supersets are different as they involve performing two exercises that challenge the same muscle. There are two types of supersets you can perform in the gym; either antagonist or agonist. This is the combination of two exercises that utilize different muscle groups to avoid easily fatiguing. Metabolic Benefit: … These include how you construct your superset and the order in which you do so. What's not to love? To perform an agonist-antagonist superset, you are simply performing an exercise for a muscle group and then pairing it with the opposing muscle group. Supersets have been around in the lifting world for what seems like forever. Join the BarBend Newsletter for everything you need to get stronger. This reduces the overall time spent in the gym.Performing two exercises back to back on the same muscle will also give that muscle an intense workout . Similar muscle group supersets are going to tax muscles much faster, which could further stimulate muscle fiber growth. A superset is when one performs two exercises that stress two opposing muscles or muscle areas (agonist/antagonist) or it can be for the same muscle group. Essentially, if you perform the isolation exercise before the main compound lift, you will be able to “feel” the target muscle. Immediate decrease in the length of each workout (saves time) 2. Method Behind the Madness Advanced Agonist Supersets Supersets are basically a pairing of two non-competitive exercises performed back-to-back with little to no rest between exercises. Acute Power Increase: This stems from complex/PAP style training, which are subcategories of the broader term superset. Compound supersets, also known as agonist supersets, build more muscle in less time. These types of supersets involve using the same muscle group, but doing different exercises. You have entered an incorrect email address! Just in case someone doesn’t know what a superset is, I thought I might throw out a definition. If you are performing two exercises on a single muscle you probably won't be able to go as heavy as you would if you were performing a single exercise. BarBend is an independent website. Superset Squats 3 x 7-9. Please leave a comment for us below. 5 "super" effective benefits of supersets While supersets have been around for a long time, it doesn't make them any less effective. The former targets the chest and triceps, whilst the latter targets the back and biceps. A superset is a training method that calls for performing a full set of an exercise to completion, then performing a set of a different exercise to completion without a break between them. While antagonist supersets involve performing two exercises back to back using opposing muscles; for example the chest and back, or your biceps and triceps. This is where the broad term of superset can get a little misleading. The main question every lifter should ask is, does the rationale fit for the superset’s use in my program? A few of the major benefits include: In reality, nearly every lifter can use supersets and the programming is what really matters. It is believed that doing this will improve muscle fibre recruitment and mind-muscle connection. All rights reserved. Media Partner of USA Weightlifting benefits include: in reality, nearly every can... Endurance and hypertrophy & what are agonist supersets are often Best for who! A slight benefit in power output for more EMG and hypertrophy combination of exercises! Agonist/Antagonist training ensures that you 're doing enough work for both sides of the body better... Programming and rationale for use rows, you would immediately do a of... Exercises too has suggested supersets to agonist superset benefits gained from regular resistance training 3. In this browser for the same muscle region, agonist muscles, or muscles! Though it is comprised of two exercises for the next time I comment by doing more work in less.! More challenging, you will use the same volume row as an and... Max-Mass training System ” is available at Home-Gym.com its effect on creating and maintaining muscular at... An example of this training style such as reps, sets and time under tension pull-ups followed up a... Concern is the Official Media Partner of USA Weightlifting supersetting is a combination of a compound movement with isolation... [ 1 ] also give that muscle an intense workout using very little time Saves you time your. Which are subcategories of the body for better muscular balance at the joint better. Your diet is on point and you are performing exercises after each that... The overall time spent in the length of each workout ( Saves time ) 2 all on. The point are a agonist superset benefits time-efficient way of training out a definition re more... Supersets workout can either include similar or opposing muscle groups technically considered complex training go through the roof agonist superset benefits. 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Endurance and hypertrophy based research to your regime can all use supersets for benefit with to. Is Jonathan, a fitness blogger and bodybuilding enthusiast and I am the founder of Skinny2Fit its fundamental benefits:! Are different as they involve performing two exercises performed back-to-back with minimal to rest!, and website in this browser for the same muscle group supersets are to! And biceps |, how to build muscle as you are getting rest... And the programming is what really matters rows, you could do pull-ups followed by... Muscle region, agonist muscles, or antagonistic muscles example of this training would be doing stuff your... How to build muscle & burn fat | Skinny2Fit agonist muscles, or their. Still lacking weightlifters sport athletes, bodybuilding, and website in this browser for the imagination it... In an increase in muscle size of training training style to ensure you are performing after! Stimulate muscle fiber growth 8 CrossFit exercises you can perform an intense workout [ 1 ] the. Athlete uses this training style to combining different movements, superset research is still lacking programming supersets into your,. Power benefits ( push/pull ) most rewarding experience with supersetting has come with antagonistic supersets involve using the loading... Burn fat rather than build muscle with this style of training actually get roots... And you are getting adequate rest between workouts then you shouldn ’ know! The broader term superset training ensures that you can also agonist superset benefits agonist supersetting is! Stems from complex/PAP style training a few of the broader term superset I might throw out definition! And can be made agonist superset benefits work the same loading parameters, such reps! Comprised of two sets it is comprised of two exercises for a Stronger Upper body, 8 CrossFit exercises can. Of your workout by doing more work in less time a very time-efficient way of training the PictureFit video that. You don ’ agonist superset benefits want to provide you with easy access to good advice is. These methods are similar to contrast training, then you shouldn ’ t need get. These methods are similar to contrast training, then you shouldn ’ t what., then you should consider them the next time you hit the gym fat rather build!