Features of training with supersets

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-05-12

To begin with, let me briefly explain what supersets are. A superset is when one set consists of two or more sets of different exercises. In other words, if you perform one set of one exercise and then, without rest, do one set of another exercise - that's a superset.

Why do this? Firstly, it increases the intensity of the workout. This means that in the same amount of time, you accomplish more sets. And we know that the higher the intensity, the greater the potential for burning fat. So, no matter which superset variation you choose, that workout will always be more fat-burning than a workout with separate exercises. This is indeed due to the increased intensity of training. I think that this is clear.

Most often, supersets consist of two exercises. Sometimes more. Remember that the more exercises you want to "squeeze" into one superset, the greater muscular endurance you need to have. A superset of three or more exercises is only for fairly experienced athletes.

What are the options for supersets?

One option is when supersets consist of exercises targeting unrelated muscle groups. For example: legs - shoulders, biceps - chest, glutes - triceps, and so on. This option is good when you simply want to lose weight. This method allows you to maintain overall performance longer, as you do not focus on any particular muscle group. And that’s why you expend more energy in such a workout, since you can engage all the muscles of your body a little during one training session. Of course, you won't build muscle mass with this method, but the effect in terms of losing extra weight from such a workout will be maximal.

You can see an option for this approach in the exercise program for weight loss for men and the exercise complex for weight loss.

The second option is when supersets use exercises targeting the same muscle group. For example:

Or:

This is a more "targeted approach." You work the muscle "from all angles" with several exercises. Typically, this method trains 3-4 muscle groups in one workout. This method is less focused on weight loss. Less does not mean that you can't lose weight from it. However, this option more promotes muscle growth, as you load specific muscles more "precisely" in each workout.

You can see an option for this approach in the super set exercise complex for women.

The third option includes exercises for antagonist muscles in supersets. For example: biceps - triceps, pectoral muscles - latissimus dorsi, abs - spinal extensors. In terms of effect, this option can be seen as an intermediate between the first and second. Antagonists (typically) are located in the same part of the body, and training one muscle improves the blood supply to its antagonist. For instance, when training the biceps, you improve blood flow in the triceps, and vice versa. Generally, to train one pair of antagonists, not just one, but two to three supersets are used.

Often, combined variations are used, such as in the exercise complex for men focused on arms.

In general, using supersets in the training process is a powerful tool. It allows you to both gain muscle (and quite lean mass) and lose excess weight. This method will be equally beneficial for both men and women. Moreover, women tend to be more enduring than men. From my coaching experience, I can say that women find it much easier to perform supersets than men.

One of the main downsides of using supersets is that this approach will not make your muscles strong. Since supersets imply working with medium and light weights, it's simply not possible with maximum weights.

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