Talented stars, killer physiques.Read article
Defense: Supersets and trisets involve doing two or three exercises back-to-back without any rest. The lack of rest puts a lot of stress on the targeted muscle.
Prosecution: In straight sets, you rest one to three minutes before doing each consecutive set. This recovery time can keep your strength up on the later sets.
Beginners should not step up to doing high-intensity techniques, such as supersets and trisets until they have a minimum of six months of training under their lifting belts. It appears to be too stressful for novice muscles, and does not provide the same type of results that straight sets can provide beginners. Apparently, untrained muscles require more time to recover between sets to stimulate optimum strength and mass gains.
Reference: D. Landin and A.G. Nelson, “Early phase strength development: A four-week training comparison of different programs,” Journal of Strength and Conditioning Research, 21(4):1113-16, 2007.