-: Let's look at how we would do super sets
when we are focusing more on a local response,
that A and PK or the lactic response
of an individual muscle, versus how we would
select exercises and super sets if we were focusing
on maximizing systemic stress.
So when we're looking at local, it's gonna be
how much work am I doing at that individual tissue?
So we're gonna be focusing on super setting exercises
for the same body part, versus if I'm going systemically,
I'm gonna get more towards super setting exercises for
different body parts.
And so they're either gonna merge out into those extremes
of lots of work for one body part,
versus very little work from one body part,
but a lot of body parts being involved.
So it's about more tissue on this side,
and it's about extending the work for a small amount
of tissue on this side.
So if we look at kind of the continuum here,
we would have everything from giant sets for a
single muscle group, down to quad sets, tri sets,
all the way to super sets, the two exercises
for the same body part.
If we're looking at, kind of the energy systems,
and we wanted to provide some generalizations for you guys.
Super sets here, so doing two exercises,
we're really kind of getting into that
A and P lactic acid area.
So we're able to extend the amount of time under tension,
but maintain relative high intensity
if we pick good exercises.
As we get into the tri set, that's where most people
are gonna start dipping into like lactic capacity
and maybe even into the aerobic power.
So this is where we start to see the shift from focusing
on A and P, closer to focusing on oxidative stress.
And obviously as we go, this way it would become
more oxidative, so for a lot of people, that's gonna be
kind of the barrier, is going from super sets to tri sets.
Now, everything needs to be individualized.
So for some people, a super set might be oxidative,
for a person that doesn't have
as efficient muscle contractions, they might be able to do
a tri set and it's not quite oxidative
because they simply don't have the output per rep.
So they're not getting quite to that same level of fatigue
as a person that's more efficient.
So when you look at training age,
and their ability to contract.
As a person becomes more efficient in their reps,
what you'll see is their stimulus or the rep scheme
that they need starts to push towards the middle
unless they become very adapted,
and become extremely adapted to that,
and then you can go to those extremes.
And then of course it opens up the ability to have
like these big areas of separation where I can focus
really on oxidative stress, or really just A and PK
because there's such a disparity between what that person
would need because they're heavily level conditioning
to these different stimuluses.
On the other side, as we go through,
so we'd say like, okay straight sets.
That would essentially would be our neutral point.
Obviously, no super-setting there.
So from there if we go towards focusing on systemic,
we would look at super-setting different body parts.
We could start with a big small, so like quads/biceps.
So that way we're kind of decreasing the overall load
of the super-set by having one
of those muscle groups be relatively small.
So that would be a more passive systemic stimulus
than doing two big body parts back to back.
So that would be one way of organizing your lifts
is to make it so that you're not training
too much tissue at once, so that you're not overstressing
things systemically too much per set, or per grouping.
As we get into wanting to be a little bit more
systemically stressful, we could go like agonist/antagonist.
So like chest/back, quads/hams.
Now we're getting into that where we have that
synergistic effect where even though one muscle group
isn't being directly worked, it's still having to stabilize.
So the overall metabolic activity is gonna go up a little
bit there so now we're getting a different
or increase in that systemic demand.
If we want to really take that to the next level,
then we look into the upper/lower super-sets.
So like, we're super-setting say, you know,
chest and quads, and back and hamstrings together.
If we look at that, now that whole upper/lower component
creates a much bigger demand for the cardiovascular system
and now we have lots of big tissue working.
So now the systemic demand is becoming even greater.
You have, usually when we're doing that sort of thing,
we have different stabilizers being active.
So regardless of what the primary movers are,
you have a lot of other muscles that are being involved
in terms of the core, and the hips, and the shoulders.
Just lots of other stuff is being simultaneously worked
within the same super-set, even if it's indirectly.
It's still contributing a little to that systemic flow,
because it's still requiring a little bit of glucose,
and it may still be releasing a little bit of lactic acid,
even those indirect tissues.
Then when we go to the full extreme,
which would be a total body workout where we would be
super-setting like the big four.
So push and pull for both upper and lower body.
So hitting basically those four core movements.
In that case there, that's about as
systemically overloaded as we can make a person.
We're literally using as much tissue as we possibly can
in that given amount of time.
So if I'm doing that and I'm doing it with
intensity and density, I'm gonna massively overload
the liver, the blood sugar demand,
and everything for the entire system.
So that's the extreme.
Now the same thing can be said in terms
of the training age, or level of the training.
If a person is not very efficient in their contractions,
they may actually need to use a more extreme method
to overload their body systemically because they just
don't get as much out of each individual rep.
So when they do a rep, they're not just able to contract
as many fibers, so therefore they don't use as much glucose,
they don't create as much lactic acid.
So per rep, it's not as systemically overloading.
So they may need to do, when they're inefficient,
something that's on the extreme side.
And as they actually become more efficient,
and you incorporate some phases where you're gonna
improve their execution and their neurological efficiency,
what you may find is that in order to
overload them systemically they can
actually use a less aggressive program.
And then, it goes the other way.
If that's one of the focuses you have,
and you're gonna train them to be elitely-conditioned
for that particular type of stress,
then you can move back out to the extreme.
So you may find that when you have somebody,
you start, like very simple and then you're gonna
go out and come back in in terms of, you know
how extreme you need to push these stresses
because execution and neurological efficiency
and the ability to produce tension are huge in terms of
actually creating this effect, right?
If we can't contract the tissue,
well then we can't burn the fuel,
we can't stimulate the stress,
we can't stimulate the adaptations that we want.
So we have to do something with their programming.
Whether it's an advanced rep scheme
or a more extreme super-set setup in order to
actually get the stimulus that we want.
But then when that execution gets better,
and that neurological efficiency gets better,
you actually could be overtraining that stimulus
because simply they're able to get more out of every rep.
And so then you would regress in terms of the, you know,
the complexity of the rep scheme that you're using,
and then as they actually adapt then you could go
more extreme if you're really pushing those adaptations.
So, everything needs to be individualized.
Everything needs to be set to that individual.
So when we're looking at this,
this is just a generalization.
So there's no clear cut lines where
this is where this always happens,
and this is where this always happens.
Each unique individual is going to exist somewhere
on the continuum to achieve these relative stimuli.