When I first started working out, I easily found myself confused on the set-up of strength training workouts. I learned a lot over the course of the next decade as I became more and more dedicated to my fitness and wanting to have the right information. One of the first training techniques I learned about was supersets. I immediately incorporated them into my workouts and they are still my favorite layout for a workout.
Now, you can incorporate them into your workouts as well with this post to give you basically all you need to know about supersets and how to use them. Enjoy!
What is a superset? A superset is two exercises grouped together that are completed back to back with minimal rest between each exercise. For example, doing a dumbbell chest press and a dumbbell row together.
How do I complete a superset exercise? Complete one set of each of the grouped exercises back to back with minimal rest between them. After completing one set of each back to back, rest for a period of around 1-2 minutes. Then, complete the second set of each exercise back to back. Rest again. Repeat in that pattern until all sets completed for the pair of exercises.
What are the benefits to using supersets?
- less downtime in the workout, making more use of available workout time
- add a progressive challenge to a standard weights routine
- aide in different aspects of fitness such as strength endurance or power training
- create more continuous effort for a higher calorie burn during the workout
- increase variety in your workout with many combinations to choose from
- a great alteration to circuits in a crowded gym or gym with a difficult layout for circuits
What are the different ways to use supersets?
- Same Muscle Group: Choose two exercises for the same body part. Your first exercise will be a basic exercise focused on overall strength – such as a squat or barbell row. The second exercise should be either an isolation exercise or a stabilization exercise to challenge the endurance of the muscle. For example, following a squat you may do a stability ball hamstring curl to challenge the legs’ endurance.
- Different Muscle Groups: You can use supersets of different muscle groups – quadriceps with hamstrings, chest with back, triceps with biceps, shoulders with abs, a lower body exercise with an upper body exercise, etc. to minimize your down time during rest periods. This allows adequate rest for muscles between working sets, so you can lift heavier and increase strength gains.
- Cardio Blast Groups: Group a standard strength exercise with a plyometric exercise to add a cardio component to your workout. This could also be used to reach the power level of training when grouping a strength exercise with a plyometric exercise of the same body part. A good example would be partnering a set of deadlifts with a set of jumping lunges.
And to get you started, I’ve included a few sample superset workouts for your workout pleasure. Enjoy!
Do you use supersets in your strength training? What type do you enjoy?