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Published on Tuesday, 30 October 2012 18:10
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Written by Lisa Lorraine Taylor
Have You Mastered The Superset?
If you’ve ever worked out in a gym, or have had a personal trainer you will have heard of or have done supersets. If you’re new to working out supersets are a great way to mix up your workout routines. The definition of a superset is:
“A form of strength training in which you move from one exercise to the next without taking a break or rest”.
In this issue I will be discussing 2 types of supersets that can be done differently with different results:
1. Upper/Lower: One fun form of a superset workout includes working one (1) upper body and immediately going into one (1) lower body exercise, back to back and then repeating the circuit.
For example, perform one set of push-ups and immediately go into your set of Squats.
2. Opposing Muscle Group Supersets: Another way to superset is to work opposing muscle groups. You can combine your push-ups (chest/anterior delts/triceps) with pull-ups (back/posterior delts/biceps).
If you’re short on time, the above supersets are a great way to get in your workout while getting the results that you’re looking for.
Now if you noticed something very familiar with these two routines, AWESOME! Upper/Lower and Opposing Muscle Group Supersets are very similar to a circuit routine! The difference is with a circuit you will have anywhere from 5-10 exercises per circuit, whereas a superset you’re only focusing on two exercises per circuit and moving on to your next 2 exercises only when all reps/sets have been met. But what they all have in common is your rest time….Absolutely None!
3. Same Muscle Group Supersets
The third way to perform a superset workout is to choose two different exercises for the same muscle group, performing them back to back without a rest. For example Push-ups, followed by bench Dumbbell Flys (upper body) or Front Squats, followed immediately by Leg Extensions (lower body), repeating both exercises back-to-back until you’ve completed your total sets and then moving on to your next exercises is an example of this type of superset.
Remember to warm-up (cardio) before and after your routine and stretch. Stay hydrated, document your workout routine and stay true to form, safety and your personal goals!
Fitfully yours,
Lisa
Lisa Lorraine Taylor, B.S. Holistic Nutrition, ACE, AFAA, FITOUR, Owner of Taylor Made Fitness in Ocean Beach/San Diego, CA. Lisa’s a Certified Personal Trainer, Nutritionist, Lifestyle Weight Management Consultant, Fitness Practitioner & Presenter. Offering Personal Training Online, Gym, Outdoors & Nutrition programs. 619.987.9691 cell/text * [email protected]
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