Dynamik Performance

Single sets are performing 3-4 sets of the same exercise, 10-12 reps in each set and then rest in between.
Super sets is when you group multiple exercises together and then rest.

There are many ways to superset:
1. Same muscle group exercise
2. Upper and lower body exercise
3. Agonist-Antagonist (eg. back and chest exercise)

A benefit of adding supersets to your program is that you are able to shorten your session time, making it an efficient workout.

To build muscle, it is optimal to be hitting each muscle group 2-3 times per week.

This is based on the theory of muscle protein synthesis which is the process your muscles go through after a workout to build muscle. Based on the research following a strength training workout, protein synthesis remains elevated for approximately 36-48 hours. Based on this, 1x per week isn’t enough.

On the other side of the spectrum, training the same muscle group 4+ per week will not allow the muscle to recover in between sessions. This results in decreased performance and gains as we know that growth occurs in the recovery phase.

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