If you’ve been weight training for a while you may have heard of ‘Supersets’. These are an advanced weight training technique used to increase intensity and overload on muscles. They’re also excellent if limited on training time. Some people believe Supersets lead to extra muscle growth. If a program is structured in the right way then this may result, but generally the main benefit will be muscle toning and increased definition rather than size gains. For this reason they are better suited to a leaning up or dieting phase and are suitable for both men and women.
There can be confusion as to what a Superset actually is. Today let’s take a closer look at Supersets plus some other great overload techniques.
SUPERSETS
A traditional Superset is when you perform 2 exercises in a row for opposing muscle groups with no rest in between. It’s best to break for 1 to 2 minutes between each Superset. Muscle groups combined usually include Back and Chest, or Biceps and Triceps, or Quads and Hamstrings. Here’s some Superset examples:
Flat Bench Press (chest)
+ Lat Pulldowns (back),
Perform 5 x Super Sets of 8 to 12 reps