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Supersets – What are they? & How do I use them?

Jaime Alnassim

Online Coaching | Strength & Conditioning

May 4, 2020

Custome Online Coaching & Workout Plans

You go to the gym, you might only have 30 minutes to workout. What do you do? That is definitely not enough time to get in a good heavy squat workout. It is time for a change… but what? It is time to superset! Supersets help you get the most out of your gym time. They let you work for all your muscle groups more completely while still getting enough recovery. Here’s how to do it. A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them.

There are some advantages of of training this way, it is not only when you are short on time. Supersets can be used as a way to do more exercises in a given length of time. While your muscles are recovering from one set, you are performing another exercise rather than taking a break. You can switch back to the first exercise to perform another set and continue with that pattern until you need a break for a drink or recovery. Supersets place an emphasis on stamina as well as ability, as the lack of a break between sets can be extremely challenging. Training opposing muscle groups is a very common form of superset workouts. This includes working for two opposing muscle groups back to back and then repeating the circuit. You can combine the bench, which works the chest, with the seated row, which engages the back. 

A more common way you might see people use the superset is by training the same muscle group for multiple lifts (compound sets). The second way to perform a superset workout is to choose two different exercises that work out the same muscle group and then perform them back to back without a rest. Performing quadriceps extensions immediately after squats is an example of this type of superset. This type of superset works in one individual area especially hard. It is a great way to focus on a particular area of the body.

Just like that, you can get a good quality workout in with a short time at the gym. These are perfect for when you want to get a little more of a pump or maybe you need a quick workout during your deload week. There are many different ways to use them. The sky is the limit when it comes to training and programming for success.

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