Anyone that knows me well, knows that I love supersets! I love incorporating them into my own training, as well as utilising them as a way of getting faster results with my clients. Simply put a superset is two movements, performed back to back with little to no rest in between. Before we go any further, let me give you a rundown of the various types of supersets you could use:
Pre-Fatigue – This is an isolation movement followed by a compound movement for the same muscle group. For example, a cable chest flye into a barbell bench press.
Post-Fatigue – Basically a reverse of the above. So a compound movement followed by an isolation.
Compound – This is two compound movements together. Within this model there could be two subcategories. 1) two compound movements for the same muscle group and 2) two compound movements for different muscle groups.
Isolation – This is two isolation movements together. Within this model there could be two subcategories. 1) two isolation movements for the same muscle group and 2) two isolation movements for different muscle groups.
Antagonist – Hands down the most popular type of superset and definitely my favourite. It’s a superset of two exercises for opposing muscle groups. For example biceps and triceps.
So now you know what supersets are and the types you could use, here’s 6 reasons why you should start using them in your next session.
More Work Done In Less Time
Oh yeah, they’re very time efficient. Which means you can get more work done in less time. Or just get your workout done quicker.
Improved Time Under Tension (TUT)
TUT refers to the amount of time a particular muscle spends under tension. It’s a good thing because it helps to drive the desired training effect – In this case hypertrophy. Keep in mind this only applies to supersets involving two exercises sizes for the same muscle group.
Burns More Kcals
Supersets get your heart rate up and keep it up. This gives a cardio style effect to your weights session and helps you burn off more calories. Excellent for fat loss.
Better muscle pumps is great for hypertrophy. It causes sarcoplasmic hypertrophy which is an increase in fluid in a muscle cell. It also makes you look massive (temporarily).
Supersets help to create variety within your workouts, which means more enjoyment from the gym and better consistency.
Less Drop Off In Total Volume Load
This benefit comes from supersets involving two exercises for two different muscle groups. Ever noticed when you do single sets, say 4 sets, each consecutive set gets harder right? To keep the reps up you may have to lower the weight. This is known as volume load drop-off. If you’re breaking it up by performing another movement, that particular muscle has a chance to have a longer rest and vice versa. This means you can keep the load up high giving a better training effect from your workout.