If you’re new to supersets, make sure to take your time working into this new training paradigm. Training with limited rest, even when training non-competing muscle groups, can be challenging for individuals who are used to training with longer rest periods (3-5 minutes between sets) as well as those with less cardiovascular conditioning. Strength and mobility supersets pair a strength-building exercise performed with a heavy weight and low reps with a mobility exercise to improve technique, recovery, or an overlooked muscle group (obliques, gluteus medius, etc.).Įxamples of strength & mobility supersets include: This type of superset offers better rest and recovery for a muscle group and has the added benefit of delivering a full-body workout, optimal anytime but especially when you’re pressed for time or training in a crowded gym. Upper lower supersets combine an upper body exercise with a lower body exercise, such as bench press followed by squats or pull ups supersetted with hamstring curls. This pairing is an exceptionally good way to hammer a single muscle group, which helps shorten time spent in the gym (without sacrificing results) as well as make lighter weights feel heavier (beneficial for those with a history of injury as well as those with limited weight availability). Compound SupersetsĪgonist-antagonist supersets are one way to perform supersets, but they aren’t the only way.įor instance, you can also perform “compound supersets” wherein you perform two exercises for the same muscle groups, such as bench presses followed by chest flyers or leg presses followed by leg extension. chest & back, biceps & triceps, quadriceps & hamstrings, etc.). Traditionally, supersets are performed between two opposing (“antagonistic”) muscle groups (e.g. Supersets also make lighter weights feel heavier, which is great for individuals who train at home and may not have access to the same amount of heavy weights and machines available at commercial gyms. This helps complete more total volume in a shorter amount of time compared to traditional resistance-training programs.Īdditionally, since you’re taking less rest between sets, you’re keeping your heart rate elevated, helping to burn more calories and fat without sacrificing your ability to build muscle and strength. The advantage of supersets is that you’re able to stack two (or more) exercises together before taking a longer rest and starting your next set(s) of hard training. The benefit of performing supersets is that you are able to complete more total volume in a given amount of time compared to performing “straight sets” whereby you perform one set of an exercise, rest for 1-3 minutes, perform another set of that same exercise, rest another 1-3 minutes, and perform yet another set.Īfterwards, you move onto another exercise. While the term may conjure up thoughts of superhuman strength or muscle gain, supersets merely refer to performing two exercises back-to-back with little-to-no rest between them. Today, we’ll discuss what are supersets and why should you do them as well as the best way to use supersets in your workouts. Regardless, supersets are one of the most effective ways to train, especially if you’re limited on time and equipment.
You may (or may not) have performed them during your workouts and current/previous transformation challenges. Supersets are one of the most common training techniques.
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