You probably heard of the term superset. Bodybuilders use a number of training systems to make workouts as productive as possible. One such training system is supersets. In this article, you’ll know what is a superset, the different types of supersets, the benefits of a superset, and how to use supersets when bodybuilding.
What Is a Superset?
A superset refers to 2 exercises performed back to back, with little or no rest in between. It can help cut workout time roughly in half, since you are only resting once you have finished two moves, instead of taking time between every single set for one exercise. If building muscular endurance and metabolic conditioning is your goal, supersets are ideal for you.
Types of Supersets
• Pre-Exhaustion Supersets – This involves 2 exercises for the same muscle group. You’ll perform an isolation exercise first that targets one muscle group, followed by a compound movement that targets multiple muscles. One example is doing leg extensions that target the quads, followed by squats. The quads are tired, but other muscles used in squats (hamstrings, glutes, inner thighs) are fresh.
• Post-Exhaustion Supersets – The opposite of pre-exhaustion, you’ll start with the compound movement, followed by an isolation exercise. One example is the bench press followed by dumbbell flies.
• Compound Superset – This can be a tough way to train since you are putting together two compound exercises, requiring more strength and energy. Compound exercises are those work several muscle groups at a time. An example is squats followed by lunges. This type of superset requires more recovery time after a workout.
• Isolation Supersets – This combines two isolation exercises, such as rope press downs and kickbacks. Isolation supersets are useful when you want to get ripped and defined. They are not ideal for gaining mass.
• Opposing Muscle Groups – In this type of training, one muscle is working, while the other is resting. It will allow you to build strength and size. For example, biceps and triceps are common set of muscles used in this type of superset.
• Staggered Supersets – A staggered set is when you combine a major muscle with a smaller, unrelated muscle. For example, you can do a set of chest presses and while you are resting, do a set of calf raises before proceeding to the next set of chest presses. This allows you to work smaller muscles while the bigger ones rest.
• Cardio and Strength Supersets – This combines cardio with a strength exercise. Putting these together can add intensity to your workouts, overloading muscles and allowing them to grow stronger. For the best results, work the same muscles for both exercises.
Benefits of Supersets
• Save time – Going from one exercise to another without resting will make workouts shorter and more efficient.
• Increase intensity – When you choose supersets which work the same muscle but with different exercises, you will add intensity to your workout and recruit muscle fibers a bit differently. It feels like getting a whole new set of exercises.
• Overload your muscles – By working the same muscle with one exercise after another, you can overload muscles without using heavy weights. It’s ideal if you don’t have a spotter or if you don’t want to lift very heavy weights.
• Make things interesting – If you have been doing straight sets for quite some time, supersetting can make weight training more challenging and interesting.
• Easily set up a workout. – All you have to do is choose two exercises and do them one after the other. Rest 30 – 60 seconds between supersets, and repeat.
• Incorporate variety into your workouts – You don’t have to perform exercises for the same muscle group. You can focus your attention on opposing muscle groups or two different parts of the body.
How to Use Supersets
The perfect time to implement supersets is when you want to reduce your workout time. However, remember that not every move is meant to be part of a pair.
While it’s okay to plan your workouts to be as quick as possible, you shouldn’t design routines built around heavy lifts with speed as the top priority. If you are going to do compound exercises with large loads, you will need adequate time to rest between sets to recover and do the next set. Sometimes, identifying which moves to include in the superset format is something you need to decide on your own.
Consider your training goals when deciding to use supersets. This method is not quite a one size fits all time-saver. If you are aiming for size or working out to improve power via low-rep patterns, supersets may not serve you well.
Instead of front loading big lifts such as bench presses, deadlifts, and back squats with accessory moves which will sap your performance, give them your full attention. Then, partner exercises that do not require as much rest for recovery.
Conclusion
Supersets are a great choice if you’re ready for a change. The sheer variety of how to use supersets when bodybuilding enables you to change your workouts to make them more interesting, allowing you to challenge your body in new and different ways.
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