Supersets and why you should do them

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What is a superset?

And does it make you Superman? Yes and yes! A superset is performing two exercises back to back with little to no rest between them. Why, you ask? Because gainz! But in all seriousness, supersets are a great way to utilize your time and hit multiple muscles quickly. Typically, they use different muscle groups or movement patterns, though not always. Here’s why you should incorporate this method in your workout routine.

Benefits of supersets

  1. Short on time? The idea is that you’re doing exercises on different muscle groups during the time you’d normally be resting. So you get the same amount of exercises done in half the time.
  2. Build muscle! Supersets are a good protocol for hypertrophy as they help create the biological and hormonal environment necessary for muscle growth. By using your rest periods to do more work, the exercises in effect serve as active recovery for each other.
  3. Increase intensity! Shortening the rest period between sets will increase intensity by performing more work in less time. This is especially true if you are used to long periods of rest between sets.

How to build good supersets

supersetsAlternating upper body with lower body is a great way to get a total body workout done quickly. Put together three or four supersets using multi-joint exercises and do each for 8 to 12 reps and two to three times through. This is a solid resistance workout that’ll take 30 minutes or less. Other ideas include a push/pull upper body workout, utilizing antagonistic muscles. A sample superset workout is below:

2 Sets, 12 Reps

  • Squats
  • Lateral lunges (12 each leg)
  • 1 min rest
  • Barbell row
  • Push ups
  • 1 min rest
  • Shoulder press
  • Dumbbell chest press
  • 1 min rest

Do you use supersets as a part of your fitness regime?

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