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Super Set
Volume gainLevel : Year 11
Endurance / Hypertrophy / Strength / Power
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
3/5
Parameters
- Sets
- 6
- Reps
- 10
- Intensity
- 70%
- Rest
- 15s entre exercices, 2min entre séries
Principle
Same principle as APS but focused on rapid chaining of two exercises targeting opposing muscle groups. The goal is to increase time under tension and total training volume.
Benefits
- High training volume in little time
- Active recovery of agonist during antagonist work
- Increased hormonal stimulation
Practical Example
Bench press (chest) → 15s → Bent-over row (back) → 2min rest. 6 sets of 10 reps at 70%.
Safety Tips
Warm up both muscle groups properly. Don't sacrifice technique for speed.
