SUPERSET for SUPER SUCCESS
Looking for more oomph and intensity in your workouts!? Step it up and Superset your routine!
Supersetting is a more advanced way to stay active or workout involving doing two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group, different muscle groups or even putting together 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 and repetitions.
THE BENEFITS OF SUPERSETS
It’s a fantastic idea to add supersets as often as you deem necessary in order to avoid plateaus in your training regimen, as they offer a great way to completely alter how your body responds to the demand of physical activity. Supersets will assist you in:
Saving time- Going from one exercise to another without rest will make your workouts shorter and more efficient.
Increasing intensity- If you choose supersets that work the same muscle, but with different exercises, you’ll add intensity to your workout and recruit your muscle fibers just a bit differently, so it feels like you’re getting a whole new set of exercises.
Overloading 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.
Making things interesting- If you’ve been doing straight sets forever, supersetting can make weight training more interesting, challenging and fun.
Easily setting up a workout- All you do is pick at least two exercises, either for the same muscle or by using some of the other ideas listed below, do them one after the other. Rest about 45-75 seconds between supersets and repeat.
Incorporating 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.
Bottom line is that Supersets are an excellent choice if you’re ready for a change.
TYPES OF SUPERSETS
You may be surprised at how many options you have when it comes to supersetting. Some of the basic supersetting training methods include:
Pre-Exhaustion Supersets- This involves two exercises for the same muscle group. The first exercise is an isolation move, which targets one muscle group, and the second is a compound movement, which targets multiple muscles. Example: Leg extensions, which target the quads, followed by squats. The quads are tired, but the other muscles used in squats (glutes, hamstrings and inner thighs) are fresh.
Post-Exhaustion Supersets- This is the opposite of pre-exhaustion. You start with the compound movement and follow that with the isolation exercise. Example: Bench press followed by Dumbbell flies.
Compound Superset- This is a tough way of training since you’re putting together two compound exercises, requiring more energy and strength. Remember, compound exercises are those that work several muscle groups at a time. Example: Squats followed by Lunges.
Isolation Supersets- In this type of training, combine two isolation exercises. Example: Incline Dumbbells Flies followed by a Cable Crossover.
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.
Staggered Supersets- In staggering, you do an exercise for a different muscle between sets. For example, do a set of Chest Press and, while you’re resting, do a set of calf raises or planks before going on to the next set of Chest Press. This saves time, allowing you to work smaller muscle groups while the bigger ones rest. Choose the right exercises, and you can even keep the heart rate elevated, which will help you burn more calories.
Tri-Sets- This is the same as a superset, except you’re doing three exercises rather than two. Try a set of Decline Pushups followed by Chest Press and Chest Flies and you’ll really feel the burn.
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.
Cardio/Strength SS examples: The stairmaster or stepping targets a variety of muscles, specifically the quads, so pair that with strength moves that involve the quads such as Squats, Lunges or DB Step Ups.
Treadmill walking targets all the lower body muscles, but involves the adductors (or inner thigh muscles) more than other cardio exercises. Consider pairing this with moves that target the inner thigh such as Plíe Squats.
Find the best pairing of exercises and muscle groups best for your goals and results desired.
Lucky for you the custom built Fitastic fitness programs are riddled with Supersetting to maximize your results while using all the above benefits noted. Every BODY deserves to feel Fitastic!
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