types of supersets

Supersets are a great way to mix up your workouts and push yourself to levels of fatigue you didn’t know were possible.

In a modern world where 10 minutes of exercising and 50 minutes of texting/taking selfies qualifies as a gym session, perhaps supersets are needed in order to crack the whip.

 

The Aim Of Supersets

Supersets are used in order to build quality muscle by increasing the intensity of your workouts, so that you can get more done in a shorter amount of time.

 

What Is A Superset?

In short, a superset is where you perform two separate exercises back to back without a rest in-between.

Most people tend to pair up the two exercises and target a select muscle group. An example is biceps and triceps back to back with the targeted area being arms as a whole. This is called antagonist supersetting.

Another way to superset is to pick two different exercises and use them to target one single muscle. An example would be squats and leg extensions which would really start to burn your quads. This method is known as agonist supersetting.

 

supersets for men 

Types Of Supersets

 

Compound

A compound superset is where you use 2 compound exercises together. An example would be incline bench press and normal bench press.

 

Isolation

Isolation supersets use 2 isolation exercises back to back, such as hammer curls and barbell curls combined together.

 

Pre-exhaustion

Pre-exhaustion is where you exhaust the muscle usually with an isolation exercise, then follow this up with a compound exercise. An example would be leg extensions immediately followed by squats.

 

Post-exhaustion

Post-exhaustion supersets are the reverse of pre. You usually perform your compound exercise first and then follow this up with your isolation exercise. An example would be squats followed by leg extensions.

 

Staggered

Staggered supersets are where you target two completely different muscle groups. You could do leg extensions and pull ups back to back. This type of supersetting is more for those looking to get ripped since it keeps the heart rate up without inflicting the same fatigue which means shorter rests.

Many models/competitors will use this method before shows and shoots.

 

The Benefits Of Supersets

 

Save Time

Undoubtedly you’re going to save time with this method. You’re taking less/shorter rests and getting more done in less time.

 

Increased Intensity

Intensity is sometimes hard to achieve on your own. However, if you know you have to do two exercises back to back, it’ll lead to increased intensity and improved workouts.

 

Muscle Overload

Supersets are an easy way to achieve muscle overload without having to perform a crazy number of reps on one exercise. It may be gruelling, but the fact that you’re changing exercises can be a great physiological trick to play on your mind.

 

Lower Weights Can Have The Same Effect

Due to the increased intensity, fatigue is going to be more severe, meaning less weight will be required. This could improve your form, lower the risk of injury and enable you to do more.

 

Fat Loss

With higher intensity comes increased metabolism. It’s inevitable that supersets will burn more fat, you’re simply doing more and resting less.

 

Extra

If you’re looking to build strength with supersets, then you’ll probably be disappointed. Of course there will always be strength gains with any exercise since you’re working a muscle. However strength is all about 80% and over, and more commonly the 1 rep max.

In order to build strength you need to be lifting big, and your muscles need to be fully refreshed before each exercise.

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Supersets are a great way to mix up your workouts and push yourself to levels of fatigue you didn’t know were possible.

In a modern world where 10 minutes of exercising and 50 minutes of texting/taking selfies qualifies as a gym session, perhaps supersets are needed in order to crack the whip.

 

The Aim Of Supersets

Supersets are used in order to build quality muscle by increasing the intensity of your workouts, so that you can get more done in a shorter amount of time.

 

What Is A Superset?

In short, a superset is where you perform two separate exercises back to back without a rest in-between.

Most people tend to pair up the two exercises and target a select muscle group. An example is biceps and triceps back to back with the targeted area being arms as a whole. This is called antagonist supersetting.

Another way to superset is to pick two different exercises and use them to target one single muscle. An example would be squats and leg extensions which would really start to burn your quads. This method is known as agonist supersetting.

 

supersets for men 

Types Of Supersets

 

Compound

A compound superset is where you use 2 compound exercises together. An example would be incline bench press and normal bench press.

 

Isolation

Isolation supersets use 2 isolation exercises back to back, such as hammer curls and barbell curls combined together.

 

Pre-exhaustion

Pre-exhaustion is where you exhaust the muscle usually with an isolation exercise, then follow this up with a compound exercise. An example would be leg extensions immediately followed by squats.

 

Post-exhaustion

Post-exhaustion supersets are the reverse of pre. You usually perform your compound exercise first and then follow this up with your isolation exercise. An example would be squats followed by leg extensions.

 

Staggered

Staggered supersets are where you target two completely different muscle groups. You could do leg extensions and pull ups back to back. This type of supersetting is more for those looking to get ripped since it keeps the heart rate up without inflicting the same fatigue which means shorter rests.

Many models/competitors will use this method before shows and shoots.

 

The Benefits Of Supersets

 

Save Time

Undoubtedly you’re going to save time with this method. You’re taking less/shorter rests and getting more done in less time.

 

Increased Intensity

Intensity is sometimes hard to achieve on your own. However, if you know you have to do two exercises back to back, it’ll lead to increased intensity and improved workouts.

 

Muscle Overload

Supersets are an easy way to achieve muscle overload without having to perform a crazy number of reps on one exercise. It may be gruelling, but the fact that you’re changing exercises can be a great physiological trick to play on your mind.

 

Lower Weights Can Have The Same Effect

Due to the increased intensity, fatigue is going to be more severe, meaning less weight will be required. This could improve your form, lower the risk of injury and enable you to do more.

 

Fat Loss

With higher intensity comes increased metabolism. It’s inevitable that supersets will burn more fat, you’re simply doing more and resting less.

 

Extra

If you’re looking to build strength with supersets, then you’ll probably be disappointed. Of course there will always be strength gains with any exercise since you’re working a muscle. However strength is all about 80% and over, and more commonly the 1 rep max.

In order to build strength you need to be lifting big, and your muscles need to be fully refreshed before each exercise.