Benefits of Supersets
- Save time. Going from one exercise to another without rest will make your workouts shorter and more efficient.
- Increase intensity. If you choose supersets that work the same muscle, but with different exercises, you’re adding to the intensity of your workout.
- Overload your muscles. ...
- Make things interesting. ...
- Easily set up a workout. ...
- Incorporate more variety into your workouts. ...
What are the benefits of doing supersets in a routine?
What Are The Benefits of Doing Supersets? Saves Time – Get more work done in less time by pairing exercises together. Metabolic – You’re increasing the workload you do, so more calories burned. Muscle Building – You’re increasing the total time under tension on your muscles and taking them to greater fatigue.
What is the best supersetting workout?
What is the best supersetting workout? You can superset two exercises that work completely different body parts such as triceps and back, biceps and chest, or quadriceps and calves. In these cases, for example, you could superset skull-crushers with deadlifts, barbell curls with bench presses, and squats with calf raises.
How to supersets more gains?
Superset #1: Chest Press / Bent-Over Lateral Raise. Chest press: Lie with your back on a bench, weight in either hand, elbows bent, and hands at your sides. Exhale and push the weights directly over your chest, arms straight. Return to start. Bent-over lateral raise: Stand with feet shoulder-width apart, weight in either hand.
Can I do supersets for strength?
These results above hint that supersets are effective for increasing your performance, which in turn could mean that intelligently used supersets can be good for both muscle hypertrophy and strength gains. Building muscle is mainly about stimulating your muscles to grow by lifting a sufficiently heavy weight, for a sufficient amount of reps.
What is the purpose of supersets?
Supersets are one of many techniques to modify your resistance workout for specific goals. Supersets involve performing a set of one exercise immediately followed by a set of a second exercise. The biggest benefit of supersets is decreased overall training time and increased aerobic demand.
What is the benefit of doing supersets?
Because you ditch your usual rest between sets when you superset, the intensity of your workout is higher, causing greater muscle activation. This means increased muscle growth and strength, so if you're trying to bulk out those biceps or simply want to get stronger, supersets could help.
Are supersets necessary?
Key Takeaways. A superset is set of two exercises that are performed immediately back-to-back, typically for the same muscle group. Supersets aren't going to help you gain strength or lose fat faster, but if used properly, can help you finish your workouts faster without hurting your performance.
When should you do supersets?
Supersets, in which you perform a set of two different exercises back-to-back with little or no rest, are a great time-saver. Generally, you use them for opposing muscle groups, such as chest and back, so that one area can recover while you train the other one, thereby reducing the time needed to rest.
Does Supersetting build more muscle?
The main reasons for using supersets are to build muscle, increase muscular endurance, and to save time. Supersets for muscle building occur in the eight to 12 rep range using moderately heavy weights while endurance athletes will use light weights for 15-30 reps.
Should beginners do supersets?
Beginners should only do straight sets, not supersets or trisets. *A straight set is when you perform a single exercise, then rest one to two minutes before repeating.
Do bodybuilders do supersets?
Supersets can be useful to many athletes. From bodybuilders to powerlifters, many strength athletes can effectively incorporate supersets into their programs.
What muscles do you superset together?
Here are some examples of exercises you could pair together for supersets: Chest press and back row. Glute bridge and front lunge (hamstrings and quads) Biceps curl and triceps kickback.
How do you properly superset?
The standard form of superset training involves combining two moves, where you do a set of the first exercise, then go straight into a set of the second, then rest, before going back to the first exercise and continuing that pattern until you've completed all the specified sets.
How many sets of supersets should I do?
Your Superset Workout StrategyFor building muscle, aim for eight to 12 reps of each exercise, suggests O'Donnell.For pure strength, five to eight reps of each will do the trick.For more intensity, limit your rest between supersets, per O'Donnell. ... For all goals, repeat for three to six total supersets.
What are the best supersets?
The 5 Best Supersets for AthletesChest and Back Superset. Push-Ups. ... Shoulders and Back Superset. Single-Arm Kettlebell Clean and Press. ... Lower-Body Strength and Power Superset. Deadlift. ... Upper- and Lower-Body Superset. Chest-Supported Row. ... Legs and Back Superset.
Do supersets burn more fat?
Exercising opposing muscle groups back-to-back (a superset) is a popular method for burning more fat. But a Journal of Strength and Conditioning Research study revealed that supersets did not burn away any more calories than traditional straight sets.
Do supersets burn fat?
Supersets are extremely effective in burning fat because they raise your heart rate, and keep it elevated throughout the entire workout. The short or nonexistent rest periods between sets help keep your heart rate consistently high, and jumpstart your metabolism.
How many supersets should I do in a workout?
Your Superset Workout StrategyFor building muscle, aim for eight to 12 reps of each exercise, suggests O'Donnell.For pure strength, five to eight reps of each will do the trick.For more intensity, limit your rest between supersets, per O'Donnell. ... For all goals, repeat for three to six total supersets.
What does superset of 3 sets mean?
0:302:12What is a SUPERSET? - YouTubeYouTubeStart of suggested clipEnd of suggested clipYou can also do super sets with the same muscle groups going for example a bicep curl into itMoreYou can also do super sets with the same muscle groups going for example a bicep curl into it another form of bicep curl and this is a superset as well and the benefits are doing the superset.
What muscles do you superset together?
Here are some examples of exercises you could pair together for supersets: Chest press and back row. Glute bridge and front lunge (hamstrings and quads) Biceps curl and triceps kickback.
What is Supersetting?
Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. They can even be completely different activities (e.g., a strength exercise followed by a cardio exercise).
Benefits of Supersets
Save time. Going from one exercise to another without rest will make your workouts shorter and more efficient.
There Are Several Types of Super Sets. However Our Favourites Are
Opposing Muscle Groups: When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Example: Biceps curls followed by triceps kickbacks.
Why is supersetting important?
Because supersetting effectively reduces or even eliminates rest periods, it’s not the right choice if your goals are to increase muscular strength or power. “Complete recovery between sets is essential to training for those,” Kelly says.
What is a superset?
At its most basic definition, a superset is when you do two exercises back to back with little to no rest between them , explains Bruce Kelly, MS, CSCS, owner of Fitness Together in Media, PA. Typically, the two exercises work different muscle groups or movement patterns, though not always.
Why should you do them?
Instead of doing an exercise (like squats), then resting, then doing another set, you can alternate exercises and do a second move (say, overhead presses)—one that uses different muscles—during the time that would’ve been allotted for rest. In this way, you’ll get, say, three sets of your lower body and upper body move done in roughly the same amount of time it would’ve taken to do three straight sets (with rest) of one of them.
Why are supersets good for hypertrophy?
Another benefit: “ Supersets are a good protocol for hypertrophy as they help create the biological and hormonal environment necessary for muscle building ,” says Kelly. In other words, by using your rest periods to do more work, the two exercises in effect serve as active recovery for each other, providing that extra level of both pump and fatigue that trigger the physiological processes that encourage muscle growth.
Do supersets work on the upper body?
And you can still do a total body workout this way, too.
What Is A Superset?
A superset is a workout set that consists of two or more exercises. In other words, you do two exercises in the same set with little or no rest between them. This basic principle can be applied in a lot of different ways. For example, a lot of people choose to combine upper-body exercises with lower-body exercises to create sets that work the entire body. Let’s take a closer look at supersets and how they work.
Why is superset training important?
The most obvious benefit of superset training is time-efficiency. For many people, it can be very hard to set aside time for their workouts. When you need to save every possible minute, a superset can be a way to get things done more quickly. Theoretically, you could cut your workout time in half with this method.
What is reverse superset?
Reverse Supersets. There are many ways to use supersets in your workout, and one of the most popular ways is to use opposing muscle groups in the same set. These kinds of exercises are called reverse supersets, but they have other names as well.
How long did supersets help with muscle trauma?
The subjects trained for five days and rested for five days.
What is a compound superset?
When you are designing a superset workout, you must make one simple choice: Do you target two different muscle groups or concentrate everything on a single muscle group? For instance, you might choose to isolate your shoulders by doing a superset composed of overhead presses and close-handed bench presses. This kind of exercise is called a compound superset. By doing this, you ensure that every part of the muscle is worked to its maximum.
How to avoid overtraining?
For one thing, you need to make sure you get adequate rest between workouts. When you raise the intensity of your routine, you are inflicting more damage to the muscles.
Can you use supersets to lose weight?
When you want to dial up the intensity of your training, supersets can be a simple way to do so. Lifting weights can also be a great way to lose weight, and supersets have proven to be one of the most effective methods.
Antagonist & Agonist
As you can probably tell from the headline, this would involve working both the agonist and antagonist muscle groups. Meaning, working out opposite muscle groups such as the biceps and triceps, or chest and back.
Agonist & Agonist
These types of supersets involve using the same muscle group, but doing different exercises. Example, you could do pull-ups followed up by a dumbbell row as an agonist and agonist superset. There are other ways to superset the same muscle group, such as pre-exhaust and post-exhaust, but we will cover those later on in the article.
Pre-exhaust
These types of supersets are similar to agonist and agonist in that you are still working the same muscle group for both exercises, but there’s a small twist. For these, you will perform an isolation exercise as your first exercise, followed by a compound exercise.
Post-Exhaust
Post-exhaust is very similar to pre-exhaust, you are targeting the same muscle group, but instead of doing the isolation exercise first and the compound exercise second, you’ll be doing it the exact opposite.
Conclusion
The point here is, that supersets are a great way to increase muscle hypertrophy, and to maximize your time in the gym. Give any one of these superset methods a try, and how it works for you. Before making any changes to your training program, always consult your primary physician.
Why are supersets good?
As well as being great for those short on time, supersets can add variety to your workout, while also helping to increase muscle activation. Interested? Well, here are some benefits of supersets and why we think adding them into your gym regime could be a move you won’t regret.
WHAT IS A SUPERSET?
A superset is when you perform two exercises back to back without resting. No rest means less time spent in the gym.
What is a superset workout?
A superset is when you perform two exercises back to back without resting. No rest means less time spent in the gym. So, if you’re in a rush but are still keen to squeeze in a workout, throw in some supersets and you’ll save time and feel the benefits too.
What is a superset in exercise?
A superset is when you perform two exercises back to back without resting. No rest means less time spent in the gym.
Is routine good for you?
Routine is good, but, let’s face it, it can be a little boring. Switch up your usual workout regime by throwing in a few supersets to change the intensity and speed of your workout.
Do supersets help with fat loss?
If getting lean or shedding body fat is your goal, then supersets should definitely be on your to-do list. As well as muscle activation, the increased intensity of supersets assists with fat burn too, so if cardio isn’t your thing, swap the treadmill for supersets and you’ll still be able to smash your goals.
How do supersets help you?
You can effectively cut a 1 hour workout in half by pairing exercises together and dropping rest periods.
What is a superset?
Supersets are a decades old bodybuilding technique. They combine two antagonist muscle groups, such as the biceps andtriceps, in a single set. Generally, there are norest periods in-between exercises. Here are two examples of supersets in action: Arm superset. .
How to use supersets?
Here's a recap of my top tips: 1 Only use supersets sparingly: Doing them too often will distract you from your top priority, which is progressive overload. 2 Reserve supersets for isolation exercises: I don't recommend super setting your main lifts! Doing heavy compound exercises in a pre-exhausted state will drain your strength and could cause injury. 3 Use low rest-periods:The major benefit of supersets is that they save time, so don't cheat! Try to do exercises back to back and only rest 30 seconds max in-between supersets.
Why is it important to have a strong core?
A strong core is essential for maximum power. Every fullbody compound exercise relies on the abdominals for stability, includingdeadlifts and squats. That's why it's a horrible idea to pre-exhaust the abs at the start of your workout. You're more likely to risk injury and your strength will suffer too.
Do supersets increase testosterone?
There isevidence to suggest that supersets may elicit a higher spi ke of testosterone vs traditional straight sets.
Is a superset the same as a giant set?
Supersets are often confused with compound sets and giant sets, but they're not the same. While supersets have you train two opposing muscle groups, compound sets and giant sets involve doing multiple exercises for the same muscle: A compound set= two exercises for the same muscle.
Is supersets effective?
5 "super" effective benefits of supersets. While supersets have been around for a long time, it doesn't make them any less effective. Bodybuilding champions, such as Arnold, used them with great success in the 70's. If you're looking to mix up your training, then adding supersets to your routine may be the trick.
Why do we need supersets?
Supersets allow us to build more muscle in less time, improving the efficiency of our muscle-building workouts. Here's how to do them.
What is a superset exercise?
A superset, often called a “paired set” in the research, is when two exercises are done one after the other. For example, if you do a set of squats and then a set of chin-ups, that’s called a superset. Squats, set #1. Chin-ups, set #1. Rest 2 minutes. Squats, set #2. Chin-ups, set #2.
What are the different types of supersets?
There are a few different ways of doing supersets, each used for a different purpose, and each having a radically different effect on how much muscle and strength you gain. Cardio supersets (exercise circuits): these are designed to keep our heart rate high.
What are cardio supersets?
Cardio supersets (exercise circuits):these are designed to keep our heart rate high. A variety of big lifts are combined together with no rest between them so that our cardiovascular systems become the limiting factor. For example, doing a set of squats, then immediately dropping down for a set of push-ups, then hopping over to the chin-up bar. These are good for our general health and fitness, but they’re terrible for building muscle. This is why Body Pump, CrossFit, P90x, and most bodyweight workout routines are great forms of exercise… but aren’t very good for stimulating muscle growth.
What is an unrelated muscle superset?
Unrelated Muscle Supersets: these pair together exercises that are totally unrelated. For example, the squat is paired with the chin-up, training our legs and then upper backs. There’s no secret muscle-building advantage to these other than the fact that they make our workouts nearly twice as efficient.
Do supersets help you build muscle?
Yes, supersets can help us build more muscle ( study, study ). There might be a magical advantage to some specific types of supersets, but most of the benefit seems to come from being able to do more exercises in a given time period while still giving our muscles enough rest ( study, study, study ). That means that if we spend an hour doing ...
Can you do supersets incorrectly?
Thing is, most people do supersets incorrectly. They rest too little between their sets, which is fine for general fitness, but it reduces the amount of muscle mass and strength they gain. Or they superset the wrong exercises together, limiting the amount of weight they can lift, and turning them into a less effective form of drop sets. So if you want to keep your workouts focused on building muscle, there’s a specific way to do them.
Why do supersets lead to a decrease in intensity?
As we’ve seen in point 4, supersets lead to a DECREASE in intensity because of the negative impact on both local and systemic recovery.
How do supersets break monotony?
1) Doing the same workout over and over again leads to plateaus. Supersets break the monotony by SHOCKING the muscle and forcing new growth.
How does a pre-fatigue set increase intensity?
A pre-fatigue set will INCREASE intensity by forcing a muscle beyond positive failure e.g. if you take the lateral deltoid head to failure with a set of lateral raises, then perform the compound movement Overhead Presses, the lateral head will be pushed beyond its normal levels of intensity as more deltoid muscle fibers, and even the triceps, are called into play to perform the 2nd exercise.
Why do lighter weights push you to the limit?
This is actually being touted as a benefit, can you believe that? Apparently you can push your body “to the limit” with lighter weights than normal because of the higher fatigue involved in back-to-back sets.
Why is changing your routine so often bad?
Changing your routine often in order to shock your muscles is a strategy doomed to failure. Muscles don’t get shocked. Secondly, changing a routine too often leads to a slowing down of REAL strength and size gains for reasons I’ve outlined in this article about so-called “muscle confusion”.
Do supersets ignite growth?
Take a look around the web and you’ll no doubt come across several websites advising you that supersets will ignite new growth for those who have plateaued. I say they do no such thing.
Is supersetting 2 different body parts different from a pre-fatigue set?
Now I need to be 100% clear about this. Supersetting 2 different bodyparts is totally different from performing a pre-fatigue set on the same muscle e.g. my shoulder pre-fatigue set, which involves back-to-back sets of overhead press and lateral raises.
Antagonist & Agonist
- As you can probably tell from the headline, this would involve working both the agonist and antagonist muscle groups. Meaning, working out opposite muscle groups such as the biceps and triceps, or chest and back. The reasoning behind this method is that you can work both muscle groups back to back with no rest because they don’t affect each other. So, while you’re working y…
Agonist & Agonist
- These types of supersets involve using the same muscle group, but doing different exercises. Example, you could do pull-ups followed up by a dumbbell row as an agonist and agonist superset. There are other ways to superset the same muscle group, such as pre-exhaust and post-exhaust, but we will cover those later on in the article. It’s important to note that you should be c…
Pre-Exhaust
- These types of supersets are similar to agonist and agonist in that you are still working the same muscle group for both exercises, but there’s a small twist. For these, you will perform an isolation exercise as your first exercise, followed by a compound exercise. The idea behind this, is that you can isolate one muscle group to in order to exhaust it, and for the second exercise you can still …
Post-Exhaust
- Post-exhaust is very similar to pre-exhaust, you are targeting the same muscle group, but instead of doing the isolation exercise first and the compound exercise second, you’ll be doing it the exact opposite. One benefit of doing supersets this way, is that you can use a heavier amount of weight for the compound exercise, as it’s the first exercise you’ll be doing and therefore your muscles w…
Conclusion
- The point here is, that supersets are a great way to increase muscle hypertrophy, and to maximize your time in the gym. Give any one of these superset methods a try, and how it works for you. Before making any changes to your training program, always consult your primary physician. Author Bio: Ethan is a 24-year-old fitness enthusiast and college s...