A Superset is a pairing of two exercises and moving from one to the other with little to no rest in between. This training method can be very effective because the short rest intervals increases lactate production. Also if you’re short on time this is a perfect way to increase your volume in a short period of time. This style of density training can significantly boost muscle hypertrophy and improve body composition. If you’ve been doing weights for a while and haven’t done supersets before you’re missing out on not only some extra muscle and strength gains, but also a great pump that comes along with it due to the time under tension of each superset.
When to use supersets?
You can use supersets throughout your entire workout if you really want to and sometimes it’s great to mix up your training by doing a whole session of supersets. Generally, if you do a few stand-alone exercises you might throw in a superset to burnout and fatigue the muscle near the end of a session.
How to do them?
You can use pretty much any two exercises you like and complete them back to back. You can do exercises using the same muscle groups e.g. 2 exercises for biceps or of opposing muscle groups e.g. biceps and triceps or of completely different muscle groups e.g. chest and quads.
Here is an example of a chest and back workout with a superset you might give a go:
- Dumbbell bench press 3 sets of 12 reps
- Chin ups 3 sets of 12 reps
- Barbell bench press – Lat pulldown 3 sets of 10 reps each exercise
The first two exercises are completed separately and the last two are completed as a superset done back to back with no rest. This a great way to still use a challenging weight to build strength as they are opposing muscle groups so the fatigue in those particular muscles isn’t as noticeable as doing two chest exercises back to back.
So if you haven’t tried this type of training method give it a go and make it part of your regular workouts to give you some even greater results.
- Jack Sweeney