Superset training is a type of weight lifting that involves pairing exercises back-to-back with no rest, usually for opposing muscle groups. This form of training can be very beneficial to your fitness routine.
Supersets are an excellent way to get in more reps per set and decrease your workout time by increasing the intensity.
In this post, I’ll discuss the benefits of superset training, how to implement it into your workout routine and some common combinations.
What Is A Superset?
A superset is a form of weight lifting that involves pairing exercises back-to-back with no rest. Superset can be done by either the same muscle group or opposing muscle groups.
The goal is to decrease your workout time by increasing the intensity.
If you’re looking for a new and different way to spice up your routine, superset training might be just what you need. It’s an excellent way to get in more reps per set without adding many additional minutes of rest between workouts.
What Are The Benefits Of Superset Training?
Superset training can be very beneficial to your fitness routine and is an excellent way to get in more reps per set while decreasing workout time by increasing intensity.
Here’s a few benefits you can get from implementing supersets into your workout routine:
- Supersets are a great way to get in an intense workout without spending too much time at the gym.
- They can be done with weights, bodyweight exercises, or even just using your own body weight for resistance.
- The benefits of supersetting include increased muscle mass and strength, better cardiovascular health, and improved flexibility.
- Supersets are also a good way to increase your metabolism so you burn more calories throughout the day
- You can do them on their own or as part of another workout routine like HIIT training
How You Can Implement Superset Training Into Your Workouts
Implementing superset into your workout routine can be done in different variations. The most common and easiest way to do superset is by doing two different exercises back-to-back with little or no rest in between.
For example, a common variation of supersetting would be pairing an upper body pushing exercise like bench press with a lower body lifting exercise such as squats.
You could also put focus on one muscle group and perform the same exercise for the amount of sets you want and perform a different muscle group on consecutive exercises. For example, you could do four sets of bicep curls followed by four sets of triceps extensions but with no rest in between.
Or
You can superset two opposing muscle groups like chest presses (pectoralis major) and pull-ups (latissimus dorsi).
Superset can also be done with two exercises that work the same muscle group to maximize intensity and promote results. For example, supersetting bench presses with chest flies or dumbbell curls with barbell curls.
The Downside Of Superset Training
There will always be a downside to everything. One of the main downsides of implementing supersets into your workouts is that it can lead to overtraining. Overtraining can lead to injuries, decrease performance, and increase the amount of time it takes for an athlete to recover.
Overtraining can happen if you’re not giving your body enough breaks or are pushing too hard and not taking adequate rest or nutrition. Additionally, overtraining can be caused by doing too many reps per set and not giving your body enough time in between sets to recover.
This is why you have a greater chance of overtraining when performing supersets.
The best way to avoid overtraining is by making sure that you’re not pushing your body to the point where it cannot recover. It’s good to have a light day or rest week in between your heavy workouts because it will allow for the body and mind to recover.
Is Superset Training For You?
In my opinion, implementing superset can be used by everyone. Depending on what your goal is superset can help you reach that goal much sooner; especially if it’s for weight loss.
If your main goal is weight loss then supersetting is perfect for you. This is because you want to burn as much calories as you can in a shorter period of time. Supersets can definitely help you burn much more calories in one workout session.
On the other hand, if you’re focusing more on building muscles then it’s best to have longer periods of rest during your workout.
When building muscles we have to lift heavier weights. Therefore, our body needs longer rest periods between sets before engaging on heavier lift. So if your main goal is to be a bodybuilder, high intensity/shorter rest period intervals is not recommended.
The benefits of superset training are pretty clear. It’s an excellent way to get in more reps per set, decrease your workout time and increase the intensity of each exercise.
Supersets can be used as a stand-alone form of weightlifting or mixed with other types of workouts like HIIT for even better results. Have you tried any superset routines? Let me know how it went!
