{"id":28942,"date":"2026-10-13T09:00:00","date_gmt":"2026-10-13T07:00:00","guid":{"rendered":"https:\/\/training.fit\/?p=28942"},"modified":"2026-10-12T22:56:12","modified_gmt":"2026-10-12T20:56:12","slug":"super-set-zaman-egzersiz-eslestirmesi","status":"publish","type":"post","link":"https:\/\/training.fit\/tr\/makale\/super-set-zaman-egzersiz-eslestirmesi-9289421\/","title":{"rendered":"S\u00fcper setler zaman kazand\u0131rabilir, ama egzersiz e\u015fle\u015ftirmesi \u00f6nemli"},"content":{"rendered":"<p>A\u011f\u0131rl\u0131k kald\u0131rmaktan \u00e7ok dinlenmeye zaman ay\u0131r\u0131yorsan s\u00fcper setler cazip gelebilir: bir egzersizi yap, hemen di\u011ferine ge\u00e7, sonra dinlen. Ancak antrenman\u0131 k\u0131saltmak ile daha iyi h\u00e2le getirmek farkl\u0131 sorular. E\u015fle\u015ftirdi\u011fin egzersizler, antrenman\u0131n senden ne kadar \u00e7aba istedi\u011fini de de\u011fi\u015ftirir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Derleme_neyi_karsilastirdi\">Derleme neyi kar\u015f\u0131la\u015ft\u0131rd\u0131?<\/span><\/h2>\n<p>2025 tarihli sistematik derleme, 313 kat\u0131l\u0131mc\u0131n\u0131n yer ald\u0131\u011f\u0131 19 \u00e7al\u0131\u015fmay\u0131 bir araya getirdi. S\u00fcper setleri, aralarda dinlenerek bir egzersizin setlerini bitirdikten sonra di\u011ferine ge\u00e7ti\u011fin geleneksel antrenmanla kar\u015f\u0131la\u015ft\u0131rd\u0131. Kat\u0131l\u0131mc\u0131lar\u0131n \u00e7o\u011fu antrenman deneyimi olan gen\u00e7 erkeklerdi. 19 \u00e7al\u0131\u015fman\u0131n 16\u2019s\u0131 anl\u0131k tepkileri, yaln\u0131zca 3\u2019\u00fc birka\u00e7 haftal\u0131k uyumlar\u0131 inceledi.<span id='quelle-1-28942' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/makale\/super-set-zaman-egzersiz-eslestirmesi-9289421\/#quelle-bottom-1-28942' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>Ara\u015ft\u0131rmac\u0131lar 3 yakla\u015f\u0131m\u0131 ay\u0131rd\u0131: press ve k\u00fcrek \u00e7eki\u015f gibi kar\u015f\u0131t kas gruplar\u0131n\u0131 e\u015fle\u015ftirmek; \u00fcst v\u00fccut ile alt v\u00fccut egzersizini birle\u015ftirmek; veya b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ayn\u0131 kaslar\u0131 \u00e7al\u0131\u015ft\u0131ran 2 egzersiz se\u00e7mek. Hepsine s\u00fcper set deniyor, ancak i\u015fi farkl\u0131 bi\u00e7imlerde da\u011f\u0131t\u0131yorlar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Daha_az_zaman_cogu_zaman_daha_fazla_zorlanma\">Daha az zaman, \u00e7o\u011fu zaman daha fazla zorlanma<\/span><\/h2>\n<p>\u0130ncelenen ara\u015ft\u0131rmalarda s\u00fcper set antrenmanlar\u0131 daha k\u0131sa s\u00fcrd\u00fc. Birle\u015ftirilmi\u015f kar\u015f\u0131la\u015ft\u0131rmalar, toplam tekrar say\u0131s\u0131nda veya tekrarlar\u0131n kald\u0131r\u0131lan a\u011f\u0131rl\u0131kla \u00e7arp\u0131lmas\u0131yla hesaplanan hacim y\u00fck\u00fcnde genel olarak net bir fark saptamad\u0131. Bu, her e\u015fle\u015ftirmeyle performans\u0131n\u0131 koruyaca\u011f\u0131n anlam\u0131na gelmez.<\/p>\n<p>Benzer kaslar\u0131 hedefleyen 2 egzersizin kullan\u0131ld\u0131\u011f\u0131 alt grupta hacim y\u00fck\u00fc, geleneksel setlerden daha d\u00fc\u015f\u00fckt\u00fc. Kar\u015f\u0131t kas gruplar\u0131n\u0131 e\u015fle\u015ftirmek yap\u0131lan i\u015fi korumak a\u00e7\u0131s\u0131ndan daha umut verici g\u00f6r\u00fcn\u00fcyordu; ancak bu alt gruplarda az say\u0131da \u00e7al\u0131\u015fma vard\u0131. Genel analizde s\u00fcper setler alg\u0131lanan zorlanmay\u0131 da art\u0131rd\u0131. Bu nedenle daha k\u0131sa bir antrenman daha kolay de\u011fil, daha zorlay\u0131c\u0131 hissedilebilir.<\/p>\n<figure class=\"tf-science-chart tf-science-chart-story\" lang=\"tr\" aria-labelledby=\"tf-science-chart-1-title\" data-tf-chart=\"{&quot;version&quot;:1,&quot;type&quot;:&quot;interval&quot;,&quot;locale&quot;:&quot;tr&quot;,&quot;title&quot;:&quot;Benzer kaslar\u0131 e\u015fle\u015ftirmek yapt\u0131\u011f\u0131n i\u015fi azaltabilir&quot;,&quot;description&quot;:&quot;Hacim y\u00fck\u00fc, tekrar say\u0131s\u0131n\u0131n kald\u0131r\u0131lan a\u011f\u0131rl\u0131kla \u00e7arp\u0131m\u0131d\u0131r. Her s\u00fcper set e\u015fle\u015ftirmesi, ayr\u0131 alt grup analizlerinde geleneksel setlerle kar\u015f\u0131la\u015ft\u0131r\u0131l\u0131r.&quot;,&quot;unit&quot;:&quot;Standartla\u015ft\u0131r\u0131lm\u0131\u015f ortalama fark (SMD)&quot;,&quot;unit_key&quot;:&quot;smd&quot;,&quot;labels&quot;:{&quot;outcome&quot;:&quot;Sonu\u00e7&quot;,&quot;value&quot;:&quot;Tahmin&quot;,&quot;interval&quot;:&quot;%95 g\u00fcven aral\u0131\u011f\u0131&quot;,&quot;source&quot;:&quot;Kaynak&quot;,&quot;zero&quot;:&quot;0 = gruplar aras\u0131nda fark yok&quot;},&quot;source&quot;:{&quot;doi&quot;:&quot;10.1007\/s40279-025-02176-8&quot;,&quot;url&quot;:&quot;https:\/\/link.springer.com\/article\/10.1007\/s40279-025-02176-8&quot;,&quot;citation&quot;:&quot;Zhang et al., Sports Medicine (2025)&quot;,&quot;locator&quot;:&quot;Table 2, Volume load: Agonist\u2013antagonist and Similar biomechanical supersets; Results 3.4.1.1, Volume Load&quot;},&quot;story&quot;:{&quot;left&quot;:&quot;Geleneksel setlerde daha fazla i\u015f&quot;,&quot;middle&quot;:&quot;Fark yok&quot;,&quot;right&quot;:&quot;S\u00fcper setlerde daha fazla i\u015f&quot;,&quot;legend&quot;:&quot;Nokta: tahmin edilen ortalama fark. \u00c7izgi: bu tahminin belirsizli\u011fi.&quot;,&quot;takeaway&quot;:&quot;Benzer kaslar\u0131 e\u015fle\u015ftirmek hacim y\u00fck\u00fcn\u00fc azaltt\u0131. Kar\u015f\u0131t kas gruplar\u0131nda geleneksel setlere g\u00f6re net fark bulunmad\u0131. Bu k\u00fc\u00e7\u00fck alt gruplar, bir e\u015fle\u015ftirmenin her zaman daha iyi oldu\u011funu kan\u0131tlamaz.&quot;,&quot;details_label&quot;:&quot;Say\u0131lar\u0131 ve \u00e7al\u0131\u015fma ayr\u0131nt\u0131lar\u0131n\u0131 g\u00f6r&quot;},&quot;rows&quot;:[{&quot;label&quot;:&quot;Kar\u015f\u0131t kas gruplar\u0131&quot;,&quot;value&quot;:&quot;0.53&quot;,&quot;low&quot;:&quot;-0.08&quot;,&quot;high&quot;:&quot;1.13&quot;,&quot;interpretation&quot;:&quot;Hacim y\u00fck\u00fcnde net fark yok&quot;},{&quot;label&quot;:&quot;Benzer kas gruplar\u0131&quot;,&quot;value&quot;:&quot;-1.08&quot;,&quot;low&quot;:&quot;-1.72&quot;,&quot;high&quot;:&quot;-0.44&quot;,&quot;interpretation&quot;:&quot;S\u00fcper setlerde daha d\u00fc\u015f\u00fck hacim y\u00fck\u00fc&quot;}]}\"><figcaption id=\"tf-science-chart-1-title\">Benzer kaslar\u0131 e\u015fle\u015ftirmek yapt\u0131\u011f\u0131n i\u015fi azaltabilir<\/figcaption><p class=\"tf-science-description\">Hacim y\u00fck\u00fc, tekrar say\u0131s\u0131n\u0131n kald\u0131r\u0131lan a\u011f\u0131rl\u0131kla \u00e7arp\u0131m\u0131d\u0131r. Her s\u00fcper set e\u015fle\u015ftirmesi, ayr\u0131 alt grup analizlerinde geleneksel setlerle kar\u015f\u0131la\u015ft\u0131r\u0131l\u0131r.<\/p><div class=\"tf-science-directions\"><span>Geleneksel setlerde daha fazla i\u015f<\/span><span>Fark yok<\/span><span>S\u00fcper setlerde daha fazla i\u015f<\/span><\/div><ul class=\"tf-science-story-rows\"><li><p class=\"tf-science-story-label\"><strong>Kar\u015f\u0131t kas gruplar\u0131<\/strong><\/p><p class=\"tf-science-interpretation\">Hacim y\u00fck\u00fcnde net fark yok<\/p><div class=\"tf-science-story-plot\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"100%\" height=\"48\" aria-hidden=\"true\" focusable=\"false\"><line x1=\"4%\" x2=\"96%\" y1=\"50%\" y2=\"50%\" class=\"tf-science-axis\"\/><line x1=\"50%\" x2=\"50%\" y1=\"10%\" y2=\"90%\" class=\"tf-science-zero\"\/><line x1=\"48.054968%\" x2=\"77.473573%\" y1=\"50%\" y2=\"50%\" class=\"tf-science-interval\"\/><line x1=\"48.054968%\" x2=\"48.054968%\" y1=\"35%\" y2=\"65%\" class=\"tf-science-interval\"\/><line x1=\"77.473573%\" x2=\"77.473573%\" y1=\"35%\" y2=\"65%\" class=\"tf-science-interval\"\/><circle cx=\"62.885835%\" cy=\"50%\" r=\"5\" class=\"tf-science-point\"\/><\/svg><\/div><\/li><li><p class=\"tf-science-story-label\"><strong>Benzer kas gruplar\u0131<\/strong><\/p><p class=\"tf-science-interpretation\">S\u00fcper setlerde daha d\u00fc\u015f\u00fck hacim y\u00fck\u00fc<\/p><div class=\"tf-science-story-plot\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"100%\" height=\"48\" aria-hidden=\"true\" focusable=\"false\"><line x1=\"4%\" x2=\"96%\" y1=\"50%\" y2=\"50%\" class=\"tf-science-axis\"\/><line x1=\"50%\" x2=\"50%\" y1=\"10%\" y2=\"90%\" class=\"tf-science-zero\"\/><line x1=\"8.181818%\" x2=\"39.302326%\" y1=\"50%\" y2=\"50%\" class=\"tf-science-interval\"\/><line x1=\"8.181818%\" x2=\"8.181818%\" y1=\"35%\" y2=\"65%\" class=\"tf-science-interval\"\/><line x1=\"39.302326%\" x2=\"39.302326%\" y1=\"35%\" y2=\"65%\" class=\"tf-science-interval\"\/><circle cx=\"23.742072%\" cy=\"50%\" r=\"5\" class=\"tf-science-point\"\/><\/svg><\/div><\/li><\/ul><p class=\"tf-science-legend\">Nokta: tahmin edilen ortalama fark. \u00c7izgi: bu tahminin belirsizli\u011fi.<\/p><p class=\"tf-science-takeaway\">Benzer kaslar\u0131 e\u015fle\u015ftirmek hacim y\u00fck\u00fcn\u00fc azaltt\u0131. Kar\u015f\u0131t kas gruplar\u0131nda geleneksel setlere g\u00f6re net fark bulunmad\u0131. Bu k\u00fc\u00e7\u00fck alt gruplar, bir e\u015fle\u015ftirmenin her zaman daha iyi oldu\u011funu kan\u0131tlamaz.<\/p><details class=\"tf-science-details\"><summary>Say\u0131lar\u0131 ve \u00e7al\u0131\u015fma ayr\u0131nt\u0131lar\u0131n\u0131 g\u00f6r<\/summary><div class=\"tf-science-table\"><table><caption>Standartla\u015ft\u0131r\u0131lm\u0131\u015f ortalama fark (SMD)<\/caption><thead><tr><th scope=\"col\">Sonu\u00e7<\/th><th scope=\"col\">Tahmin<\/th><th scope=\"col\">%95 g\u00fcven aral\u0131\u011f\u0131<\/th><\/tr><\/thead><tbody><tr><th scope=\"row\">Kar\u015f\u0131t kas gruplar\u0131<\/th><td>0,53<\/td><td>-0,08 \u2026 1,13<\/td><\/tr><tr><th scope=\"row\">Benzer kas gruplar\u0131<\/th><td>-1,08<\/td><td>-1,72 \u2026 -0,44<\/td><\/tr><\/tbody><\/table><\/div><p class=\"tf-science-description\">0 = gruplar aras\u0131nda fark yok<\/p><p class=\"tf-science-source\">Table 2, Volume load: Agonist\u2013antagonist and Similar biomechanical supersets; Results 3.4.1.1, Volume Load<\/p><\/details><p class=\"tf-science-source\">Kaynak: <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-025-02176-8\">Zhang et al., Sports Medicine (2025)<\/a><\/p><\/figure>\n<p>Artan zorlanma anl\u0131k bir tepkidir. Ek rahats\u0131zl\u0131\u011f\u0131n daha fazla kas geli\u015fimi sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6stermez.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Antrenmaninda_ne_anlama_geliyor\">Antrenman\u0131nda ne anlama geliyor?<\/span><\/h2>\n<p>Az say\u0131daki uzun s\u00fcreli \u00e7al\u0131\u015fma, kuvvet art\u0131\u015f\u0131, kas dayan\u0131kl\u0131l\u0131\u011f\u0131 veya kas geli\u015fiminde net farklar saptamad\u0131. Kas geli\u015fimi kar\u015f\u0131la\u015ft\u0131rmas\u0131na yaln\u0131zca 2 \u00e7al\u0131\u015fma katk\u0131 sa\u011flad\u0131. Dolay\u0131s\u0131yla y\u00f6ntemlerin her zaman ayn\u0131 sonu\u00e7lar\u0131 verdi\u011fi s\u00f6ylenemez.<\/p>\n<p>Temel k\u0131s\u0131t\u0131n zamansa farkl\u0131 kas gruplar\u0131na y\u00f6nelik egzersizleri e\u015fle\u015ftirmeyi deneyebilirsin. Egzersiz \u00e7iftinden sonraki dinlenmeyi koru; s\u00fcrd\u00fcrebildi\u011fin tekrar say\u0131s\u0131na, a\u011f\u0131rl\u0131\u011fa ve hareket kalitesine dikkat et. \u0130kinci egzersizde performans\u0131n s\u00fcrekli d\u00fc\u015f\u00fcyorsa e\u015fle\u015ftirmeyi de\u011fi\u015ftir veya daha fazla dinlen.<\/p>\n<p>\u00d6zellikle geli\u015ftirmek istedi\u011fin bir hareket i\u00e7in geleneksel setler, her sete odaklanman\u0131 sa\u011flayan basit bir se\u00e7enek olmaya devam eder. As\u0131l soru, s\u00fcper setin g\u00fcnl\u00fck hayat\u0131na verimli antrenman s\u0131\u011fd\u0131rmana yard\u0131mc\u0131 olup olmad\u0131\u011f\u0131d\u0131r. Daha erken bitirmek, daha zor \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 veya daha fazla kas geli\u015ftirdi\u011fini kan\u0131tlamaz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Egzersizleri e\u015fle\u015ftirmek kuvvet antrenman\u0131n\u0131 k\u0131saltabilir. Bir derleme, artan zorlanmay\u0131 ve uzun vadeli kas geli\u015fimi kan\u0131tlar\u0131n\u0131n s\u0131n\u0131rlar\u0131n\u0131 a\u00e7\u0131kl\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":28929,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1585],"tags":[],"acf":{"alternative-h1":"","tldr_summary":"<ul><li>S\u00fcper sette 2 egzersizi arada \u00e7ok az dinlenerek veya hi\u00e7 dinlenmeden yapar, ard\u0131ndan ara verirsin.<\/li><li>Antrenman k\u0131salabilir, ancak geleneksel setlere g\u00f6re daha zorlay\u0131c\u0131 hissedilebilir.<\/li><li>Benzer kaslar\u0131 \u00e7al\u0131\u015ft\u0131ran egzersizleri e\u015fle\u015ftirmek tamamlad\u0131\u011f\u0131n i\u015fi azaltabilir.<\/li><li>Derlemede uzun vadeli uyumlar\u0131 yaln\u0131zca 3 \u00e7al\u0131\u015fma inceledi; iki y\u00f6ntemin ayn\u0131 kuvvet veya kas geli\u015fimini sa\u011flad\u0131\u011f\u0131 kan\u0131tlanm\u0131\u015f de\u011fil.<\/li><\/ul>","post_type":false},"yoast_head":"<title>S\u00fcper setler zaman kazand\u0131rabilir, ama egzersiz e\u015fle\u015ftirmesi \u00f6nemli<\/title>\n<meta name=\"description\" content=\"Egzersizleri e\u015fle\u015ftirmek kuvvet antrenman\u0131n\u0131 k\u0131saltabilir. Bir derleme, artan zorlanmay\u0131 ve uzun vadeli kas geli\u015fimi kan\u0131tlar\u0131n\u0131n s\u0131n\u0131rlar\u0131n\u0131 a\u00e7\u0131kl\u0131yor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/makale\/super-set-zaman-egzersiz-eslestirmesi-9289421\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u00fcper setler zaman kazand\u0131rabilir, ama egzersiz e\u015fle\u015ftirmesi \u00f6nemli\" \/>\n<meta property=\"og:description\" content=\"Egzersizleri e\u015fle\u015ftirmek kuvvet antrenman\u0131n\u0131 k\u0131saltabilir. 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Bir derleme, artan zorlanmay\u0131 ve uzun vadeli kas geli\u015fimi kan\u0131tlar\u0131n\u0131n s\u0131n\u0131rlar\u0131n\u0131 a\u00e7\u0131kl\u0131yor.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/makale\/super-set-zaman-egzersiz-eslestirmesi-9289421\/","og_locale":"tr_TR","og_type":"article","og_title":"S\u00fcper setler zaman kazand\u0131rabilir, ama egzersiz e\u015fle\u015ftirmesi \u00f6nemli","og_description":"Egzersizleri e\u015fle\u015ftirmek kuvvet antrenman\u0131n\u0131 k\u0131saltabilir. 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