What is the alternating supersets method?

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-10-21

Now you will learn about a method that is equally suitable for any goals: gaining mass, definition, or weight loss. Perhaps, in this regard, it is the most universal method of performing exercises.

To start, let's briefly refresh a couple of concepts. The first is supersets. Supersets are when you perform one set of 2 or more exercises without rest. Typically, this involves 2-3 exercises. That is, you effectively alternate between 2 or more exercises. Read more about it here.

The second is circuit training. This is when you do one set of ALL exercises in the current workout without rest. This is called one circuit. Read more about it here.

Now, alternating supersets are a mix of supersets and circuit training. Essentially, the name speaks for itself. To make it clearer, let's break it down with a specific example. For instance, today you are training your chest and back. For simplicity, let's have just 2 supersets. Here’s your first superset in the workout (for the back):

You perform one set of each of these 2 exercises without rest. That is, you complete one set of this superset. However, after resting, you do not start this superset over again, but move on to the next one (for the chest). For example:

And you perform this superset just like the first: one set of each of the 2 exercises.

After that, you rest and go back to the first superset (for the back). And so on. That is, you alternate between these supersets. Naturally, you can alternate more than 2 supersets. You can also alternate not only supersets but also trisets and quad sets.

In other words, the method of alternating supersets is when you alternate supersets, performing one set from each superset in sequence. When you reach the end of the workout, you repeat everything again. And this continues for several rounds.

What Are the Advantages of This Method?

1. Alternating supersets gives the muscles more time to rest. For instance, while you are training your chest, your back is resting. And vice versa. Those who have trained with supersets know that strength rapidly decreases with each set in a superset, as 2-3 minutes of rest between supersets is clearly insufficient for full muscle recovery. If you rest longer, the intensity of the workout will decrease. So, with this method, the muscles rest more and can work harder in the next set when it's their turn again.

2. The second advantage stemming from the first: you can load the muscles to failure in each superset. You'll know that the next time it will take at least 6-8 minutes before it’s their turn again. And we all understand that the closer you come to muscle failure, the greater the effect of the workout will be.

When and How is This Method Best Used?

1. This method is worthwhile to use only when each superset targets one muscle group. That is, all exercises within one superset train the same group. Otherwise, you will already experience muscle alternation within the superset. For example, if you do a superset of:

Here you alternate muscles: chest – back. Therefore, there is little sense in adding additional alternation and introducing this method.

2. In terms of goals, this method is universal. Alternating supersets, on one hand, are similar to circuit training. And like circuit training, this method is quite intense. It helps with fat burning and weight loss. On the other hand, this method allows you to load your muscles maximally. And you can do this over and over again each time it’s their turn. This contributes to mass gain and better pumping. Thus, this method is suitable for any goals. Naturally, you can't combine these two goals simultaneously. It's all about the diet you choose, as well as the weights and number of repetitions.

3. This method is also great for those whose strength declines rapidly from set to set. And there are many such people. By alternating supersets, you give your muscles a longer rest, and the drop in strength will be felt less.

Conclusions

Practice has shown that this method of structuring workouts allows you to maximize muscle loading while maintaining or even increasing the necessary training intensity. Since the rest between muscle groups is quite large, this method can easily be mastered by beginners, who typically do not have good strength endurance. For regular supersets, a fair amount of strength endurance is needed.

Additionally, my personal experiments have shown that this method is indeed versatile in terms of training goals (as mentioned above). This is made possible because the method combines high intensity and significant pumping.