Ask the Coach” is the column in which Wolfgang Unsöld answers your questions. The book of the same name was published by Riva Verlag and Available right here on Amazon.
Question: I read the article on double station training. Is this the same as supersets? Roman L
WU: Both systems are similar. However, not identical. I went into the advantages of double station training in the article you mentioned here . The difference between double stations and supersets is the rest between exercises. In a superset, two exercises are performed back-to-back with a 10-15 second break. While in double station training or the A1 A2 system, there is a longer break of usually 30 to 120 seconds between the two exercises. An example of each of the two systems are:
Example of a double station:
A1 Pull-up, tight, neutral, 6 sets of 2-4 reps, 4010 tempo, 120s rest
A2 LH Flat bench press, shoulder-width grip, 6 sets of 6-8 reps, 4010 tempo, 120s rest
B1 Lat pulldown, supinated, shoulder width, 4 sets of 6-8 reps, 4010 tempo, 90s rest
B2 KH 30° incline press, neutral grip, 4 sets of 8-12 reps, 4010 tempo, 90s rest
Example of a superset:
A1 Pull-up, tight, neutral, 5 sets of 2-4 reps, 4010 tempo, 10s rest
A2 Lat pulldown, supinated, shoulder width, 5 sets of 6-8 reps, 4010 tempo, 180s rest
B1 LH Flat bench press, shoulder-width grip, 5 sets of 6-8 reps, 4010 tempo, 10s rest
B2 KH 30° incline press, neutral grip, 5 sets of 8-12 reps, 4010 tempo, 180s rest
The difference here is primarily that the metabolic and global stress is higher with the superset due to the increased load time per set per muscle group. This primarily leads to benefits such as faster adjustment of glycogen stores and blood sugar management.
In comparison, dual station training is more specific and neural, yielding benefits such as faster adjustments in muscular balance and functional hypertrophy.
At systems have their advantages. It is crucial to choose the system that brings the trainee closer to his current goal with high movement quality.
Good luck with the double station training and supersets !
More about the structuring of training programs in module 3 of the YPSI Trainer B license, the YPSI program design seminar .
Picture: The Austrian judoka Nick Haasmann during training at the YPSI.