What Is a Superset?
Basically a superset is a combination of two exercises done back to back. The key is to use noncompeting muscle groups, or agonist and its antagonist, when you're selecting your two exercises.
Two common supersets are:
- an upper body push exercise upper body pull exercise
- a lower body exercise paired with an upper body exercise
Another key component to the superset is the rest period. There is little or no rest between the two exercises. Ideally you'd like to complete the set of one exercise that immediately follow that up with a set of the next exercise. After the two exercises have been completed you can get a short rest of 30 to 90 seconds before repeating your next superset.
Generally you a complete 2 to 5 sets before moving on to different exercises.
In the video below you'll see Craig Ballantyne demonstrating a superset using the second method, and upper and lower superset pair.
If the video isn't working for you can click the link below to see it on YouTube...
When super setting you generally use two opposing muscles but that's not always the case. If you want to ratchet your workout up a notch you can superset three different muscle groups so long as you follow the rules of superseting.
A great example of the to do...
- a lower body exercise
- an upper body push
- and a upper body pull
Benefits of Supersets
One of the main benefits to superset is a time-saving. The down time usually taken in regular workouts between sets is eliminated when supersetting. That means you can get your workouts
The lack of rest that you get when suppersetting also keep the heart rate elevated. This is perfect for those who are looking to burn some extra calories and lose some belly fat.
Because you are doing more more work in less time this is a great way to increase the intensity of your workout routine.
Be sure to give them a try today and let me know how you make out.