Supersets

Now here's a technique we like. Supersets are an advanced technique that involves performing two different exercises with little rest in between.

Sometimes you work opposing muscle groups without rest. For example, a biceps curl immediately followed by a triceps extension. The more common method is to do a set of a single-joint movement like a bench flye, which isolates your pecs, and then go right into a bench press without any rest. By prefatiguing your pecs with the flye, you have now made the bench press more challenging. Why? Normally, when you do a hard set on the bench press, your triceps, which straighten your elbow, are prone to tiring out before you've fully exhausted your pecs. However, during the flye your triceps don't do any work; your pecs do. When you then move to the bench press, the pecs get an extra-hard workout without worrying about the tri's being the weak link.

To effectively perform a superset you must make sure that you have access to each machine or bench that you will be using. For instance, if you want to get a good shoulder workout, you might do a lateral raise right before a shoulder press. However, before starting either you'll need to have a light set of dumbbells for the lateral raises and a heavier one waiting for you for the presses. Any time lost fumbling around on a rack for the weights takes away from the effectiveness of the exercise. This doesn't mean that you should race around between sets. But it is important to segue from one to the other as smoothly and efficiently as possible. Another thing to keep in mind is that since your muscle is prefatigued before the second exercise, you'll need to decrease the weight you use by about 25 percent.

Since supersets are so demanding, we don't advocate using them too often. Rather, it's a way to tweak your routine when it gets stale or when you're unable to make any progress in the strength department. When Jonathan worked as a personal trainer, he liked to surprise his clients every two weeks or so by throwing in one superset per body part. Often they grumbled and groaned since it requires extra effort to combat the prefatigued muscles. However, the clients who really wanted to make progress enjoyed the extra challenge.

Remember, however, that supersets should be used judiciously. Done too often, you run the risk of overdoing it. In the next chapter, we'll give you more examples of specific ways to use supersets in your workouts.

The following are advantages of superset training:

>- It allows extra focus on certain muscles.

The following are disadvantages of superset training:

>- You may not be able to use the machine that you want immediately if someone else is on it.

>- You run the risk of overtraining.

Bar Talk

Supersets are an advanced strength-training method that involves doing two exercises with no rest between. The most common way to superset is to do exercises that stress the same muscles, but in some cases you work opposing muscles in succession.

Bar Talk

Supersets are an advanced strength-training method that involves doing two exercises with no rest between. The most common way to superset is to do exercises that stress the same muscles, but in some cases you work opposing muscles in succession.

Fast Fitness

Fast Fitness

Get In Shape, Stay Active, And Start Living A Healthy Life While Balancing Your Work, Home And Family Needs. If you have no time in your day. If you don't know the difference between a barbell and a cowbell. You can find a way to add simple, quick exercises to your daily regimens for a slimmer waistline, increased energy, and a happier life!

Get My Free Ebook


Post a comment