When you want to improve your appearance, your movements, your training efficiency and your ability to lift more weight, supersets are the bomb. You can combine almost any exercise to build muscle, lose fat, or bring up a lagging body part. You’ll get more work done in less time and you’ll take early showers while the gym bunnies are busy taking their Instagram selfies. Who has time for Instagram anyway when looking for a muscle pump? The bottom line is that if supersets aren’t part of your training regimen, you’re missing out on gains.
Here are the details on supersets, why they should be an integral part of your workout, and four types of supersets to take your workout to the next level. Ready to get better? So let’s go.
WHAT ARE SUPERSETS?
Supersets consist of performing two exercises in a row, followed by a short rest. This effectively doubles the amount of work you do while improving your workout efficiency. Because you will keep the same recovery periods between exercises in a superset as when doing straight sets.
In a program, supersets often look like this:
- 1A. Bench press 8-12 reps
- 1B. Chin Ups 8-12 reps
- Rest 60-90 seconds and repeat 3-4 times
ADVANTAGES OF SUPERSETS
- Increase the efficiency of your training because you reduce rest periods between exercises. Make sure you have all the equipment you need beforehand.
- Reducing your rest periods between exercises will increase the intensity of your workout, which leads to better results.
- Increased potential for muscle building and fat loss, as the shorter rest periods and consecutive muscle contractions in supersets can help promote an additional stimulus for muscle growth.
- Increased fat loss for the above reasons when using supersets in combination with a calorie deficit.
4 SUPERSETS FOR STRENGTH AND MUSCLE
The types of supersets you use depend on your goals and whether you are a beginner or an advanced trainer, how long you need to practice, or how much pain you are willing to put up with in the name of gains.
Here are four types of supersets for better mirror bending times. You will thank me later (or not).