Supersets system are an effective training method in which two or more exercises are performed without rest in between.
This is a highly intensive training method that has proven its effectiveness on many generations of athletes. The superset system has been very popular in bodybuilding for many years.
They have a number of benefits that can help you achieve your bodybuilding goals faster.
How supersets work in bodybuilding and other strength training?
Everything is simple and yet effective. For example, your training plan includes lifting the barbell for biceps while standing, and after that pumping up the triceps on the block. And we can combine these two exercises into a super set.
Doing the biceps exercise first, and then doing the triceps without rest. So you and I get a classic superset in our hands.
It is important to understand that not all muscle groups can be trained this way. We can work in this mode mainly only with antagonist muscles. These are muscles located as if opposite each other:
biceps\triceps,
back\chest,
quadriceps\hamstrings.
In the process of performing two exercises in a row, the muscles do not have the opportunity to fully recover, this creates conditions for powerful pumping in the muscle fibers.
In addition to antagonists, there is another type, which will be discussed below.
Benefits of Supersets
- Increase the intensity of the workout: Since there is no rest between the first and second exercise, the intensity increases significantly.
- Allows you to “surprise muscles” that are accustomed to traditional training. Here the muscles work in a higher metabolic state.
- Allows you to reduce the overall training time: Since you are essentially combining several exercises into one.
Disadvantages of Supersets
-Requires a certain level of training: Beginner athletes may find supersets too intense.
- Do not use large working weights.
Important points when using supersets
Do not use supersets if you are a beginner, as they may be too difficult for you.
Use moderate working weight.
Choose your exercises wisely.
Follow the correct technique.
Do not forget about breaks between series of supersets, you must fully recover before a new approach.
There are several types of supersets:
Antagonist supersets: Include exercises that target opposing muscle groups, such as the biceps and triceps, or the pectoral and back muscles. This is the traditional mode used when using supersets.
Synergist Supersets: Combine exercises that work complementary muscle groups, such as quads and glutes, or shoulders and traps.
Examples of supersets
Biceps-triceps: dumbbell biceps press, triceps extension.
Chest-back: bench press, bent-over barbell row.
Quadriceps-glutes: squats, deadlifts.
Shoulders-trapezius: dumbbell press, barbell row to the chin.
Additional recommendations
Do not use supersets as your primary training method for all exercises. It is better to perform a powerful base without using them. For example, deadlift, bench press or standing press.
Sometimes it makes sense to alternate them with other training methods.
Conclusions
Supersets are an effective training method that can help you achieve your bodybuilding goals. However, it is important to use them carefully, taking into account your level of training and choosing the right exercises. If followed, they can be an effective tool for increasing the intensity and variety of your workout.
