As you already know, I am a firm believer in mixing up your exercise routine to keep you from boredom and plateauing in your workout efforts.
One of my favorite ways to keep things new is to add supersets to my workout regimen. I love supersets because they add intensity and spice to your workout, along with shortening your time in the gym. Can’t get much better than that!
Now that I have you all hooked, let me give you the low down on the ins and outs of a superset.
SUPERSET VS. STRAIGHT SETS
You may be wondering not only the difference in these two training methods, but what they are to begin with.
Straight set is the traditional way people usually strength train. This is doing a certain exercise for a number of reps, taking a break and then doing the same exercise for 2-3 sets- however your workout is set up. The recovery time allows you to build up the strength and energy for later sets. Straight sets are great for people who are solely devoted to building strength. I also believe it’s a great way for beginners to start a weight lifting routine.
Superset This is a method where you would do two exercises back to back without a break in between. This allows your body little or no break in between which will put greater demand on your muscles so you can get more done in less time!
BENEFITS OF SUPERSETS
– Changes up your routine, therefore preventing a plateau and also confusing the muscles so they will work harder.
– Save time. Going from one exercise to another without a break will allow you to get the same amount of exercises in a shorter amount of time.
– Overload the muscle without using heavy weights
– Increase the overall intensity to your workout
TYPES OF SUPERSETS
There are a few different types of supersets you can do using different muscles and muscle groups. You will choose depending on what your goals are.
– An antagonist muscle is a muscle that opposes the action of another. An example of this is the triceps and biceps.
– When doing an exercise that works the biceps, the triceps are working as well.
– An example is the bicep curl followed by triceps kickback. The bicep curl will exhaust your biceps, but also work the triceps. By doing the triceps kickback immediately after will allow you to fully exhaust the triceps because your biceps are tired and cannot get in the way.
Back: lat pull down (10-12 reps)
Chest: Pushups (10- 12 reps)
Back: bent over row (10-12 reps)
Chest: Barbell bench press (10-12 reps)
Pre- Exhaustion Supersets:
– This involves doing two exercises for the same muscle groups. The first exercise will be an isolation exercise. The second exercise will be a compound exercise. This allows you to totally exhaust a muscle group while working the isolation muscle group first an then continuing to work it in the compound exercise.
Leg extension (isolation exercise)
Squat (compound exercise)
Leg curl (isolation exercise)
Stiff leg deadlift (compound exercise)
Post- exhaustion supersets:
– Post exhaustion supersets are the opposite of pre- exhaustion supersets. You do compound exercises before isolation exercises. Post exhaust supersets allow you to use more weight for the compound muscle because you are doing this exercise first. This then leads to extremely exhausting the muscle group in the isolation exercise because you have already worked that muscle group so hard.
– The post exhaust supersets can target weak muscles when you choose isolation exercises that target those muscles.
Incline bench press (compound exercise)
Incline dumbbell flye (isolation exercise)
Military press (compound exercise)
Dumbbell side lateral raise (isolation exercise)
– Compound supersets are not for the weak. These are intense workouts because you are doing to compound exercises back to back with little to no break.
– You can gain muscle growth in a short period of time, but it is demanding and requires time for rest and recovery.
Incline bench press
– In this superset you would choose two isolation exercises that work the same muscle group.
– You are able to focus on one particular muscle group to add definition.
– This is where you do an exercise that works a major muscle group and then an exercise that works an unrelated minor muscle.
– This allows you to completely rest the first muscle group without a break, therefore keeping up the intensity.
– An example is doing a set of chest presses and then immediately doing calf raises.
I hope that this has provided you with enough information that will motivate you to take your routine to the next level to give your ‘super’ results! If you have any questions than please leave a comment!
Below is a link to a great superset workout that anyone can start with!