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). The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets.
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. By working the same muscle with one exercise right after another, you can overload your muscles without using heavy weights. This is great if you don't have a spotter or don't want to lift very heavy weights.
- Make things interesting. If you've been doing straight sets forever, supersetting can make weight training more interesting and more challenging.
- Easily set up a workout. All you do is pick two exercises, either for the same muscle or by using some of the other ideas listed below, do them one after the other. Rest and repeat!
- Incorporate more variety into your workouts. You don't have to do exercises for the same muscle group. You can do opposing muscle groups or even two complete different parts of the body.
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.
- Cardio and Strength Supersets: Another option for supersetting involves pairing a cardio exercise with a strength exercise. Putting these together in a certain way can add intensity to your workouts, overloading your muscles and forcing them to adapt and grow stronger. For best results, try working the same muscles for both exercises.
**Please check out http://exercise.about.com/cs/weightlifting/a/supersets.htm for more information and examples on supersetting.
Remember, please consult our exercise specialists before starting a exercise regime. If you are new to exercising, you should you always seek professional help and supervision