The Full Body Superset Workout. Remember, your priority is getting stronger not doing a gazillion reps every workout. Unauthorized use and/or duplication of this material without express and written permission from this site’s author is strictly prohibited. They combine two antagonist muscle groups, such as the biceps and triceps, in a single set. Supersets are a "no-frills" old school technique for strength training. For muscle building, your priority is getting stronger and eating in a calorie surplus. Benefits of Supersets. If you only have time for a short workout, superset. This simple yet highly effective technique provides a dual benefit: ... Full Body Superset Workout. To put this into perspective, if your flat bench press is currently at 200 pounds, that means you could potentially add another 10 pounds instantly to your bench, simply by stimulating your back muscles prior to your lifts. "When one muscle group is being contracted, its functional opposite relaxes, … And they shorten the workout time by half. #2: Allows For Higher Frequency. Here’s the beauty of a superset: It maximizes your time. The biggest benefit of using supersets is that they're huge time-savers. On the one hand, bodybuilders claim that slow reps are needed for optimal 'time under tension'... And on the other, powerlifters point out that fast reps are better for building explosiveness. Each workout will show you not just the benefits of the superset method itself, but the benefit of other techniques combined with supersets – techniques like pre-exhaust and extended sets, among others. Sample Superset Workout. By improving your work capacity, you'll be able to handle higher training volumes without burning out. A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. 5 Powerful Benefits Of Superset Workouts. Supersets of biceps and triceps often produce good benefits, as do pairing chest and back exercises consecutively. Superset training offers a multitude of benefits… The participant wore a gas collection face mask to measure excess post-exercise oxygen consumption (EPOC) and exercise energy expenditure. With dozens of new fad diets and training techniques being discovered every month, there's so much crap to filter through. And as you know, more volume is never a bad thing, especially for muscle gains. At most, you should be resting 10-30 seconds. There was a study that was performed to observe how traditional training and superset training would affect the body. But I see too many guys abusing them when they should be focusing on strength instead. Click on the photo below to purchase. That's why I love time-tested bodybuilding techniques such as supersets. While this is beneficial for improving male virility, it won't necessarily impact muscle building. Speed up workout time. They are not effective for building strength due to a reduction in the amount of weight you can handle. They would perform a chest workout, then do an ab workout after. Benefits Of Supersets. Logo made with Logomakr.com   -  Designed by Thrive Themes Supersets should be saved for accessory work at the end of a session instead. By using this form you agree with the storage and handling of your data by this website. With the barbell workout, you are pulling the weight to your body and with the bench press workout, you are pushing the weight away from your body. The two exercises can be for the same muscle group like bench presses and dips or two exercises for opposing (antagonist) muscles, like biceps and triceps. Leg muscles and abdominals also get pumped up with this strategy. With a superset workout routine, you perform two moves, one after another, without any kind of rest in between. Start with a Phase 2 warm-up with foam rolling and active stretching followed by core, balance and plyometric training with 2-3 sets of 10 reps. For example, you may perform a set of bicep curls, then a tricep extension exercise right after the bicep curls. The superset training showed a greater level of energy expenditure during the workout in comparison to the traditional workout. The major benefit to this, outside of saving time, is it keeps your heart rate up. Opposing Benefits. Two studies comparing supersets to traditional straight sets found no difference in energy expenditure (during and after exercise) when volume was equated for. 3 Huge Benefits of Superset Workouts If you haven’t yet implemented superset workouts into your fitness program you are leaving out some pretty good stuff. And if you’re a mom, that’s probably always! You can take a further look at the study. For example, after performing a back workout such as the barbell row, you can perform a bench press workout without rest. All you need to do is raise or lower your body angle to adjust the difficulty for both of these moves. This also gives time for the muscles to recover. But first, let me dispel some common myths about them. Overdoing them will lessen their effectiveness over time and make you more likely to burn out. The super set workout was performed for 30 minutes and the traditional workout was performed for 36 minutes. Don’t forget to join the movement on Instagram and Facebook. This ensures you go into each set fresh and are able to hit maximum weight without feeling fatigued. Also, click on the red bell icon on the bottom right for notification. If you're looking to build muscle fast, then supersets can help you maximise your time in the gym. Every fullbody compound exercise relies on the abdominals for stability, including deadlifts and squats. Supersets bring a rapid pump and fast intensity. Start sitting down with your knees bent, holding two kettlebells overhead. Supersetting should be used in a cyclical approach as employing this style all the time will burn you out. I’ve mentioned countless times that people should get to know their bodies before they dive into anything diet and exercise related. Mindtomusclefitness.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. In the supersets, below, the first exercise should hit 80% intensity for 8 reps with a tempo, in … Think: a biceps curl and a triceps extension. This isn’t wrong, but there is a better way to maximize the exercises. This is the inability to stick to a program for more than a couple of weeks. 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