2008 Woodie Awards
Vote Absentee
Search the Archives
A lot of people know about supersets, but never use them. Maybe you’re unsure what muscle groups to superset, or what exercises to superset. So consider this a fast tutorial, with a few sample supersets based on your fitness goals. So go ahead–pick and choose.
If you’re still unsure what superset is, here’s a quick reminder: it’s two sets performed back-to-back, without any rest in between. So if one set consists of a barbell curl for 10-12 repetitions, and another set consists of a triceps pushdown for 10-12 repetitions, a superset may combine both of these exercises, back-to-back (preferably triceps before biceps, but feel free to mix it up) into one…super set (hence, superset). Then you’d rest for 1-2 minutes, and then repeat for another superset, etc.
Supersets often target opposing muscle groups like chest and back, biceps and triceps, quadriceps and hamstrings, etc. Doing so keeps the area flushed with nutrient-rich blood, allowing you to create an optimal environment for muscle repair even while you’re training the opposing muscle group (in fact, it’s the training of the opposing muscle group that keeps the area flushed with blood).
But by no means do you have to train opposing muscle groups with supersets; you could train the same muscle group with two different exercises, or simply two, non-opposing muscle groups. Ultimately, supersets are meant to increase both the efficiency and intensity of your workouts. So experiment with different types of supersets and find out what best works for you.
With that said, here are some suggestions:
Supersets for Mass
Leg Press superset Barbell Lunge
Leg Press superset Dumbbell Lunge
Leg Extensions superset Leg Curl
Bench Press superset Barbell Row
Bench Press superset Incline Pushup
Dumbbell Bench Press superset Dumbbell Pullovers
Dumbbell Bench superset One-Arm Dumbbell Row
Incline Barbell Bench superset (Weighted) Pull-ups
Military Press superset Lateral Raises
Close-Grip Bench superset Barbell Curls
Supersets for Strength
When you’re using supersets with strength-training, you have to be careful. Since you’re primary objective is to lift more, you don’t want to exhaust the muscle prematurely, preventing you from lifting your maximal weight for a prescribed number of repetitions. So try to stay away from supersetting same-muscle groups for strength; following barbell curls with preacher curls, for example, may hinder your strength-training goals by exhausting your biceps prematurely. So while you may have been able to do 4 sets of 6-8 reps with an 80 pound barbell for example, you’ll probably be curling a 65 pound barbell by the fourth set of a superset like the one lifted above. In other words, it’s not the most efficient or targeted means of gaining strength.
But you can still use supersets to increase strength. Consider supersetting compound moves like the barbell squat or bench press with explosive bodyweight moves, like the bodyweight jump squat or clap-pushup, respectively (which well help generate power, allowing you to push through sticking points). Or, consider supersetting opposing muscle groups like biceps and triceps, in a superset like barbell curls and close-grip bench, for example.
Supersetting for Fat Loss
Of course, every fat loss routine should be complemented by a cardiovascular routine. With that said, supersets can make a valuable addition to your training routine. Consider supersetting compound movements like the leg press and barbell lunge, bench press and pull up or bent-over barbell row, and the barbell curl and close-grip bench for low repetitions in the 6-8 range. Consider alternating weeks of strength-training with high-repetitions weeks, in the 15-20 range, with similar supersets. In general, compound movements will help you burn more calories then isolation-exercises like cable crossovers, for example. This is especially true for low-repetition, strength training.
But that doesn’t mean you have to totally eliminate machine exercises. Just consider including more compound exercises, on average, then isolation exercises.
So superset your way to your fitness goals. It’s a valuable training tool; don’t forget about it.
You can leave a response, or trackback from your own site.
RSS 2.0
