A Superset is a simple training technique that has a number of advantages including fast strength and endurance gains, fat loss, increased muscle size and drastically improved fitness. This weight training method not only adapts to most peoples needs, but its simple format allows you to reduce your time in the gym and train the whole body effectively in just three days (Superset 3 day workout).

What are the Benefits of Supersets and how do you perform them?

As stated above, Supersets are incredibly versatile and more people should use them. It is simply performing 2 exercises back-to-back with little or no rest in between sets, performing 3 sets of coupled exercises in total. Let’s look at why they are so effective.
 

• Weight loss & tone: Weight training is proven to burn more fat than any type of workout. It burns more calories during the training session and continues to use them up to 48 hours after, to aid muscle repair. Supersets are performed at a higher intensity than normal weights and allow you to perform twice as many exercises due to them being performed back-to-back. This means twice as many calories are consumed by your working muscles, which results in increased weight loss!

   

To increase the weight loss even further in supersets you can use a method called “blood shunting”. This is where you perform an upper body exercise then a lower body exercise straight after. Doing this increases the blood flow and burns calories faster.

• Muscle size: weather your a seasoned bodybuilder or a casual gym goer, you should know that to maintain constant gains in muscle size you need to change your workout routine very 3 – 4 weeks and ensure that you stimulate the muscle. Supersets are a fantastic way to shock the muscle back into growth. The limited rest between sets coupled with the high intensity increases Lactic Acid production, which boosts growth hormone levels. 

Growth Hormone (GH) is responsible for increasing muscle strength and size and also promotes weight loss. GH is released when the PH of the body is reduced (Increasing acidity), due to lactic acid build up. When bodybuilding you can encourage Growth Hormone production by reducing your rest periods between sets. The time needed is typically 45 Seconds or less.

• Muscle exhaustion and muscle pump: When you finish your workout you should physically feel like you can’t lift any more. If not then, you’re not training hard enough! You need to be working out for around 1hr (1hr 30 for legs) and in that one hour you need to have exhausted the muscles that you’re training. Superset are a fantastic way of achieving this by using pre, or post-exhausting.

Pre, or post-exhausting is where you use an isolation exercise to tire out the muscle before or after the main compound exercise. This also increases  blood flow to the area, giving you the “pumped” look. A good example of this would be performing a bench press (compound) straight into a dumbbell fly (Isolation), take a look at this post exhaust example video.

• Fitness: As well as supersets giving you great definition they improve your fitness dramatically. Using weights back-to-back is hard work and really tests your muscular endurance, anaerobic threshold and cardiovascular endurance. Once you have mastered supersets in your fitness routine like dumbbell swing into press ups, you can then move on to Tri-sets. This technique as you have probably guessed uses three exercises in a row instead of two. Take a look at the example video wide-pull ups into alternate dumbbell swing into plyometric press ups. This is a type of Crossfit training where you train your body through different exercises and levels to achieve an all round, high level of fitness. This type of adaptive training is called cross training.

How can I create a superset workout?

When creating training routines you need to look at what it is you’re trying to achieve. It’s the same when adapting the superset into your weekly plan. Obviously the muscle exhaustion and pump is self explanatory and I hope the example provided helped you understand it. If you do struggle with this concept then contact me via my fitness profile on Fit2Talk and I will explain it further and, or supply you with more examples.

When creating a basic superset programme you need to think of opposing muscle groups. An example of this would be to look at using pull ups and dips. By using opposing muscle groups you are allowing the muscle to briefly rest whilst training the other. I have created two superset workouts to show you how to fit the routine together. You can also view this 3 day, whole body, superset routine.

Beginner superset workout: legs and shoulders

1. Squat INTO Sergeant press
2. Leg press INTO Side raises
3. Leg curl INTO Front raises
4. Leg extension INTO Shrugs

Intermediate superset workout: Chest and back

1. Dead lift
2. Bench Press
3. Incline bench press INTO Inverted barbell row
4. Decline bench press INTO Lat pull down
5. Dips INTO Weighted row
6. Flies INTO Reverse flies

The key is remembering the opposites like chest into back, or push into pull and Tricep into bicep. You can stick to this method when looking to increase your fitness, making sure the following exercise is resting the previous. Although if you really want to increase your endurance mix it up a little by using the same muscle groups back-to-back. An example of this would be would be performing a set of walking lunges and then sprinting 30 metres straight after.

So now I hope you know what a superset is and hopefully you’re able to create your own types of supersets to further your training. If you do need any further help contact me via my Fit2Talk fitness profile or you can also contact me via facebook, searching for "Fit To Talk".

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