Bodybuilders employ a variety of methods of weightlifting, each one having distinct goals. Supersets and burnout sets are intended to build muscle instead of focusing on strength; however, they differ in how they accomplish this aim. Knowing how each exercise is performed can help you decide how to incorporate these into your training routine.
These exercises involve doing two sets back-to-back with no rest, but not necessarily the same exercise. For example, to target chest muscles, you can perform two sets of press exercises or a combination of chest presses followed by pushups. Similarly, you can target different muscles by doing one set of chest presses followed by bicep curls. A typical set involves 8 to 12 repetitions of the exercise.
These sets involve working out until exhaustion, with the initial weight set at 75% of your maximum lift for the same exercise, according to “Physical Fitness and Wellness.” After reaching burnout with 75% of the weight, lower it to 10 pounds and continue the set until exhaustion. 1 The number of repetitions is likely to be fewer.
Both supersets and burnout sets aim to enhance muscle growth, known as hypertrophy. Supersets can make muscles more defined and shaped, while burnout sets can increase muscle size due to the accumulation of lactic acid in the muscles. Lactic acid promotes weight loss and muscle growth by affecting hormones such as growth hormone and testosterone.
Supersets and burnout sets are advanced techniques for weightlifting. If you’re a beginner, it’s essential to consult a qualified fitness trainer or coach before trying these exercises. Your coach can help you create a muscle-building plan suitable for your body and needs. 2If you choose to proceed with the workouts, have someone to assist you when lifting free weights, especially during burnout sets.
- Delavier’s Anatomy for Bigger and Stronger Arms by Frederic Delavier and Michael Gundill
- Advanced Weight Training Methods for Physical Fitness and Wellness: Transforming your appearance, Feel, and Perform by Jerrold St. Greenberg and Co.
- Weight Training Guidelines from ExRx.net.