In weightlifting/working out there are various routines a person can use to get strong and fit. One of these is supersetting.
First though let us look at some of various routines that you may have heard of though did not know what they were really, and why supersetting may be something you would want to try.
There are numerous strength training routines, each with its unique approach to building muscle, strength, and endurance. Here are some of the most popular strength training routines:
Traditional Sets
Description: Performing a set of one exercise, resting, and then performing another set of the same exercise.
Example: 3 sets of 10 repetitions of bench press with 1-2 minutes of rest between sets.
Pyramiding
Description: Gradually increasing (ascending pyramid) or decreasing (descending pyramid) the weight with each set while adjusting the number of repetitions.
Example:
Ascending Pyramid: 12 reps at 60 lbs, 10 reps at 70 lbs, 8 reps at 80 lbs.
Descending Pyramid: 8 reps at 80 lbs, 10 reps at 70 lbs, 12 reps at 60 lbs.
Drop Sets
Description: Performing a set until failure, then reducing the weight and continuing for additional reps without rest.
Example: 10 reps at 80 lbs, immediately followed by 8 reps at 60 lbs, and then 6 reps at 40 lbs.
Circuit Training
Description: Performing a series of exercises in a sequence with minimal rest between them, typically targeting different muscle groups.
Example: 1 minute of squats, 1 minute of push-ups, 1 minute of rows, repeated for multiple circuits.
Giant Sets
Description: Performing four or more exercises targeting the same muscle group consecutively without rest.
Example: For chest – bench press, incline press, chest flyes, push-ups.
Compound Sets
Description: Like supersets, but both exercises target the same muscle group.
Example: Bicep curls followed immediately by hammer curls.
Rest-Pause Training
Description: Performing a set to failure, resting for a short period (usually 10-20 seconds), and then continuing with more reps.
Example: 10 reps at 80 lbs, rest for 15 seconds, 4 more reps, rest for 15 seconds, 3 more reps.
Negative Reps
Description: Focusing on the eccentric (lowering) phase of the exercise, often using heavier weights than usual.
Example: Bench press with assistance to lift the weight, then lowering it slowly on your own.
Forced Reps
Description: Performing reps beyond failure with the help of a spotter.
Example: Completing 8 reps of bench press on your own and then 2 more reps with the spotter’s assistance.
Isometric Training
Description: Holding a position under tension without moving the joint.
Example: Holding a plank or holding the bottom position of a squat.
High-Intensity Training (HIT)
Description: Performing exercises with a high level of effort, often to the point of failure, with minimal sets and long rest periods between workouts.
Example: One set of leg presses to absolute failure.
Powerlifting Routine
Description: Focusing on maximal strength in the three main lifts: squat, bench press, and deadlift.
Example: 5 sets of 5 reps of heavy squats, focusing on low repetitions and high weight.
Bodybuilding Routine
Description: Focusing on hypertrophy (muscle growth) with moderate weights and higher repetitions.
Example: 4 sets of 12 reps of bicep curls, using a variety of exercises to target all muscle groups.
Olympic Weightlifting Routine
Description: Focusing on the clean and jerk and the snatch, emphasizing explosive power and technique.
Example: Several sets of clean and jerk, with technique work and accessory lifts like front squats and overhead presses.
Functional Training
Description: Emphasizing exercises that improve everyday functional movements, often incorporating balance, stability, and multi-joint movements.
Example: Kettlebell swings, medicine ball throws, and TRX suspension training.
Each of these routines can be tailored to individual goals, whether it is increasing muscle mass, improving strength, enhancing endurance, or a combination of these objectives.
SUPERSETTING
Supersetting is a strength training technique where you perform two exercises back-to-back with minimal to no rest in between. The exercises can target the same muscle group or different muscle groups. There are several types of supersets:
Agonist Superset (Same Muscle Group): This involves performing two exercises that target the same muscle group. For example, doing bicep curls followed immediately by hammer curls. This approach intensifies the workout for that muscle group.
Antagonist Superset (Opposing Muscle Groups): This involves performing two exercises that target opposing muscle groups. For example, doing a set of bicep curls followed immediately by tricep extensions. This allows one muscle group to rest while the other is working, making the workout more time efficient.
Compound Superset (Different Muscle Groups): This involves performing two exercises that target different muscle groups. For example, doing a set of bench presses (chest) followed immediately by a set of rows (back).
Pre-Exhaustion Superset: This involves performing an isolation exercise followed by a compound exercise for the same muscle group. For example, doing leg extensions followed by squats. The isolation exercise pre-exhausts the muscle, making the compound exercise more challenging.
Post-Exhaustion Superset: This is the reverse of the pre-exhaustion superset, where you perform a compound exercise followed by an isolation exercise for the same muscle group. For example, doing squats followed by leg extensions.
Benefits of Supersetting:
Time Efficiency: Supersets reduce rest periods between exercises, making workouts quicker.
Increased Intensity: They can increase the intensity of your workout, leading to greater muscle fatigue and potentially better muscle growth.
Enhanced Caloric Burn: The reduced rest periods and increased intensity can lead to a higher caloric burn.
Improved Muscular Endurance: Performing exercises with minimal rest can improve your muscular endurance over time.
Variety and Interest: Supersetting can add variety to your workouts, making them more engaging and less monotonous.
Example Superset Workout:
Agonist Superset for Chest:
Bench Press
Chest Flyes
Antagonist Superset for Upper Body:
Bicep Curls
Tricep Dips
Compound Superset for Legs:
Squats
Deadlifts
When incorporating supersets into your routine, it is important to ensure proper form and technique to prevent injury, especially when fatigue sets in due to the increased intensity.
The concept of supersetting in strength training has evolved over time, influenced by various pioneers in the fitness and bodybuilding communities. The origins can be traced back to several key figures and developments:
Early Influences:
Eugen Sandow (1867-1925):
Often considered the father of modern bodybuilding, Sandow promoted varied training techniques that emphasized both strength and muscle aesthetics. While he may not have specifically popularized supersetting, his emphasis on varied and intense training laid the groundwork for future methods.
George Hackenschmidt (1878-1968):
Known as “The Russian Lion,” Hackenschmidt was a strongman and professional wrestler who advocated for compound exercises and minimal rest between sets, concepts that are foundational to supersetting.
Mid-20th Century Developments:
Joe Weider (1919-2013):
Often referred to as the “Father of Bodybuilding,” Weider introduced several training principles, including supersets, through his publications and training programs. He popularized the concept of combining exercises to enhance muscle development and efficiency in workouts.
Vince Gironda (1917-1997):
Known as the “Iron Guru,” Gironda was a bodybuilder and trainer who advocated for a variety of advanced training techniques, including supersets. He believed in the importance of short, intense workouts with minimal rest periods, which are key components of supersetting.
Evolution and Popularization:
Bodybuilding Magazines and Publications:
Throughout the mid to late 20th century, bodybuilding magazines played a significant role in disseminating training techniques, including supersets. Publications like “Muscle & Fitness” and “Flex,” often featuring articles by or about Joe Weider, helped popularize supersetting among bodybuilders and fitness enthusiasts.
Golden Era of Bodybuilding (1960s-1970s):
During this period, bodybuilders like Arnold Schwarzenegger, Franco Columbo, and other icons of the era frequently used supersetting in their training routines. Their success and visibility in competitions and media further popularized the technique.
Scientific Backing:
Exercise Physiology Research:
As exercise science advanced, research began to support the benefits of techniques like supersetting for muscle hypertrophy, endurance, and metabolic conditioning. Studies highlighting the effectiveness of reduced rest periods and increased training intensity contributed to the credibility and adoption of supersetting in strength training programs.
Modern Usage:
Fitness Industry and Personal Training:
Today, supersetting is a common technique used by personal trainers, athletes, and recreational lifters. It is incorporated into various training programs, from bodybuilding to general fitness, due to its efficiency and effectiveness.
Group Fitness Classes:
Many group fitness classes, such as circuit training and high-intensity interval training (HIIT), utilize the principles of supersetting to maximize workout intensity and efficiency.
The origins of supersetting are rooted in early strength training and bodybuilding practices, with significant contributions from pioneers like Joe Weider and Vince Gironda. Over time, the technique has been refined and popularized through bodybuilding culture, scientific research, and modern fitness practices.
PROS/CONS OF SUPERSETTING
Pros of Supersetting:
Time Efficiency:
Pro: Supersets reduce the overall workout time by minimizing rest periods between exercises. This allows for a full-body workout or targeting multiple muscle groups in a shorter time.
Increased Intensity:
Pro: The continuous nature of supersetting can increase the intensity of the workout, leading to greater muscle fatigue and potentially better hypertrophy (muscle growth).
Enhanced Caloric Burn:
Pro: The higher intensity and reduced rest periods elevate heart rate, increasing the caloric burn during and after the workout (post-exercise oxygen consumption).
Muscular Endurance:
Pro: Performing exercises with minimal rest improves muscular endurance over time, as muscles are conditioned to perform under fatigue.
Variety and Engagement:
Pro: Supersetting adds variety to workouts, which can make training more interesting and engaging, helping to maintain motivation and adherence to the workout program.
Balanced Workouts:
Pro: When using antagonist supersetting (opposing muscle groups), it can help in balancing muscle development and preventing muscle imbalances.
Cons of Supersetting:
Risk of Overtraining:
Con: The high intensity and reduced rest can increase the risk of overtraining if not properly managed, especially for beginners or those not accustomed to such intense workouts.
Compromised Form:
Con: As fatigue sets in, there is a risk of compromising form, which can lead to injuries. Proper technique is crucial, and fatigue might hinder maintaining correct form.
Limited Heavy Lifting:
Con: Supersetting might not be suitable for maximal strength training because the reduced rest periods can impact the ability to lift maximal weights, which typically require longer rest.
Requires More Planning:
Con: Effective supersetting requires thoughtful planning to ensure exercises complement each other and are performed safely. Improper pairing of exercises can lead to ineffective workouts or increased injury risk.
Equipment Availability:
Con: In a busy gym, securing multiple pieces of equipment for back-to-back exercises can be challenging, potentially disrupting the flow of the workout.
Not Ideal for Beginners:
Con: Beginners might find supersetting too intense or complex, which could discourage them or lead to improper execution. It is often better suited for those with a solid foundation in strength training.
Supersetting offers a variety of benefits, including time efficiency, increased workout intensity, and enhanced caloric burn. However, it also comes with potential drawbacks such as the risk of overtraining, compromised form, and equipment availability issues. When incorporating supersets into a workout routine, it is important to consider individual fitness levels, goals, and proper planning to maximize benefits and minimize risks.
When supersetting with opposing muscle groups, the goal is to pair muscles that perform opposite actions. This approach allows one muscle group to rest while the other is working, enhancing workout efficiency and balance. Here are the main opposing muscle groups commonly used in supersetting:
Upper Body:
Chest and Back:
Chest (Pectorals): Push movements like bench press, push-ups, and chest flyes.
Back (Latissimus Dorsi, Rhomboids, Trapezius): Pull movements like rows, pull-ups, and lat pulldowns.
Biceps and Triceps:
Biceps: Elbow flexion exercises like bicep curls, hammer curls, and concentration curls.
Triceps: Elbow extension exercises like tricep dips, tricep extensions, and tricep pushdowns.
Shoulders and Lats:
Shoulders (Deltoids): Press movements like shoulder press, lateral raises, and front raises.
Lats (Latissimus Dorsi): Pull movements like pull-ups, lat pulldowns, and bent-over rows.
Lower Body:
Quadriceps and Hamstrings:
Quadriceps: Knee extension exercises like squats, lunges, and leg extensions.
Hamstrings: Knee flexion and hip extension exercises like deadlifts, leg curls, and Romanian deadlifts.
Glutes and Hip Flexors:
Glutes: Hip extension exercises like glute bridges, hip thrusts, and squats.
Hip Flexors: Hip flexion exercises like leg raises, hanging leg raises, and high knees.
Core:
Abdominals and Lower Back:
Abdominals (Rectus Abdominis, Obliques): Flexion and rotation exercises like crunches, leg raises, and Russian twists.
Lower Back (Erector Spinae): Extension exercises like back extensions, supermans, and deadlifts.
Example Superset Pairings:
Chest and Back:
Bench Press (Chest) and Bent-Over Rows (Back)
Push-Ups (Chest) and Pull-Ups (Back)
Biceps and Triceps:
Bicep Curls (Biceps) and Tricep Dips (Triceps)
Hammer Curls (Biceps) and Tricep Extensions (Triceps)
Shoulders and Lats:
Shoulder Press (Shoulders) and Lat Pulldowns (Lats)
Lateral Raises (Shoulders) and Bent-Over Rows (Lats)
Quadriceps and Hamstrings:
Squats (Quadriceps) and Deadlifts (Hamstrings)
Lunges (Quadriceps) and Leg Curls (Hamstrings)
Glutes and Hip Flexors:
Glute Bridges (Glutes) and Hanging Leg Raises (Hip Flexors)
Hip Thrusts (Glutes) and High Knees (Hip Flexors)
Abdominals and Lower Back:
Crunches (Abdominals) and Back Extensions (Lower Back)
Russian Twists (Abdominals) and Supermans (Lower Back)
By utilizing these opposing muscle group pairings in superset workouts, you can create a balanced, efficient, and effective training routine that maximizes your time and effort in the gym.
Here is an example of a full body supersetting routine that targets all the major muscle groups using opposing muscle group pairs. This routine can be adjusted based on your fitness level and goals.
Full-Body Supersetting Routine:
Warm-Up (5-10 minutes):
- Light cardio (e.g., jogging, jumping jacks)
- Dynamic stretches (e.g., leg swings, arm circles)
- Workout:
1. Chest and Back Superset:
- A1: Bench Press or Push-Ups
- 3 sets of 10-12 reps
- Rest 0-30 seconds
- A2: Bent-Over Rows or Dumbbell Rows
- 3 sets of 10-12 reps
- Rest 60-90 seconds after completing both exercises
2. Biceps and Triceps Superset:
- B1: Bicep Curls (Dumbbells or Barbell)
- 3 sets of 10-12 reps
- Rest 0-30 seconds
- B2: Tricep Dips or Tricep Extensions
- 3 sets of 10-12 reps
- Rest 60-90 seconds after completing both exercises
3. Shoulders and Lats Superset:
- C1: Shoulder Press (Dumbbells or Barbell)
- 3 sets of 10-12 reps
- Rest 0-30 seconds
- C2: Lat Pulldowns or Pull-Ups
- 3 sets of 10-12 reps
- Rest 60-90 seconds after completing both exercises
4. Quadriceps and Hamstrings Superset:
- D1: Squats (Bodyweight, Dumbbells, or Barbell)
- 3 sets of 10-12 reps
- Rest 0-30 seconds
- D2: Romanian Deadlifts or Leg Curls
- 3 sets of 10-12 reps
- Rest 60-90 seconds after completing both exercises
5. Glutes and Hip Flexors Superset:
- E1: Glute Bridges or Hip Thrusts
- 3 sets of 15 reps
- Rest 0-30 seconds
- E2: Hanging Leg Raises or High Knees
- 3 sets of 15 reps
- Rest 60-90 seconds after completing both exercises
6. Abdominals and Lower Back Superset:
- F1: Crunches or Bicycle Crunches
- 3 sets of 15-20 reps
- Rest 0-30 seconds
- F2: Back Extensions or Supermans
- 3 sets of 15-20 reps
- Rest 60-90 seconds after completing both exercises
- Cool-Down (5-10 minutes):
- Light cardio (e.g., walking)
- Static stretching (e.g., hamstring stretch, chest stretch)
- Tips:
- Adjust Weight and Reps: Choose a weight that allows you to complete the reps with good form but is challenging enough to cause muscle fatigue by the last few reps.
- Focus on Form: Ensure proper form for each exercise to prevent injury and maximize effectiveness.
- Hydrate: Drink water throughout your workout to stay hydrated.
- Rest Periods: Keep rest periods short between exercises within the superset to maintain intensity but take longer breaks between different supersets if needed.
This routine can be performed 2-3 times a week, with at least one rest day between sessions to allow for muscle recovery.
Supersetting can be an effective and efficient way to improve your fitness, build muscle, and enhance cardiovascular endurance. Here are some additional tips to help you get the most out of your supersetting routine:
Tips for Success with Supersetting:
Consistency is Key:
Stick to your workout schedule consistently to see the best results. Aim for 2-3 superset workouts per week, allowing time for recovery.
Progressive Overload:
Gradually increase the weight, reps, or sets over time to continue challenging your muscles and promoting growth.
Balanced Diet:
Ensure you are consuming a balanced diet with enough protein, carbohydrates, and healthy fats to fuel your workouts and support muscle recovery.
Rest and Recovery:
Allow adequate rest between workout sessions to let your muscles recover and grow. Incorporate rest days and get enough sleep each night.
Variety:
Mix up your exercises and routines every few weeks to prevent plateaus and keep your workouts interesting. You can change the order of exercises, use different equipment, or try new movements.
Warm-Up and Cool-Down:
Always start with a warm-up to prepare your body for exercise and end with a cool-down to promote recovery and flexibility.
Proper Form:
Focus on maintaining proper form for each exercise to prevent injuries and maximize effectiveness. If you are unsure about your form, consider working with a trainer or using instructional videos.
Listen to Your Body:
Pay attention to how your body feels during and after workouts. If you experience pain (beyond typical muscle soreness), adjust your routine, or seek advice from a fitness professional.
Stay Hydrated:
Drink plenty of water before, during, and after your workouts to stay hydrated and support overall health.
Track Your Progress:
Keep a workout journal or use a fitness app to track your exercises, weights, reps, and sets. Monitoring your progress can help you stay motivated and make necessary adjustments.
Example Weekly Supersetting Schedule:
Monday: Full-Body Superset Workout
Follow the routine provided earlier.
Wednesday: Full-Body Superset Workout
Follow the routine provided earlier or mix up the exercises.
Friday: Full-Body Superset Workout
Follow the routine provided earlier or introduce new supersets.
Example Variation:
Monday:
Chest and Back: Bench Press / Bent-Over Rows
Biceps and Triceps: Bicep Curls / Tricep Dips
Quadriceps and Hamstrings: Squats / Romanian Deadlifts
Wednesday:
Shoulders and Lats: Shoulder Press / Lat Pulldowns
Glutes and Hip Flexors: Glute Bridges / Hanging Leg Raises
Abdominals and Lower Back: Crunches / Back Extensions
Friday:
Chest and Back: Push-Ups / Pull-Ups
Biceps and Triceps: Hammer Curls / Tricep Extensions
Quadriceps and Hamstrings: Lunges / Leg Curls
By following these tips and maintaining a consistent supersetting routine, you can achieve significant improvements in your fitness, strength, and overall physique. Enjoy your workouts and stay committed to your fitness journey!
There are numerous resources where you can find more information on supersetting, including books, websites, fitness blogs, YouTube channels, and professional trainers. Here are some recommendations:
Books:
“The New Encyclopedia of Modern Bodybuilding” by Arnold Schwarzenegger:
This comprehensive book covers various bodybuilding techniques, including supersetting.
“Strength Training Anatomy” by Frédéric Delavier:
This book provides detailed illustrations of exercises and muscle groups, including how to structure workouts with techniques like supersetting.
“Bigger Leaner Stronger” by Michael Matthews:
Focuses on building muscle and losing fat, with sections dedicated to advanced training techniques like supersetting.
Websites and Blogs:
Bodybuilding.com:
Offers a wide range of articles, workout plans, and videos on supersetting and other training techniques.
T-Nation:
A site dedicated to serious strength training, with expert articles on various workout methodologies, including supersetting.
Men’s Health and Women’s Health:
Both magazines have extensive online resources with articles and workout plans that incorporate supersetting.
Examine.com:
Provides science-based information on supplements and training techniques, including the benefits and principles of supersetting.
YouTube Channels:
Athlean-X:
Jeff Cavaliere offers professional advice on workout techniques, including supersetting, with a focus on proper form and injury prevention.
ScottHermanFitness:
Provides instructional videos on various exercises and training techniques, including supersets.
Buff Dudes:
Offers fun and informative workout videos that include supersetting routines and tips.
Professional Trainers and Gyms:
Personal Trainers:
Working with a certified personal trainer can provide personalized guidance on how to effectively incorporate supersets into your workout routine.
Fitness Centers and Gyms:
Many gyms offer group classes and personal training sessions that utilize supersetting techniques.
Online Courses and Programs:
NASM (National Academy of Sports Medicine):
Offers courses and certifications in personal training that include advanced workout techniques like supersetting.
ACE (American Council on Exercise):
Provides educational resources and certifications for fitness professionals, covering various training methods, including supersetting.
Social Media and Fitness Apps:
Instagram:
Follow fitness influencers and trainers who often share their workouts and tips on supersetting.
Fitness Apps:
Apps like MyFitnessPal, JEFIT, and StrongLifts 5×5 offer workout plans and tracking features that can include supersetting routines.
By exploring these resources, you can gain a deeper understanding of supersetting and how to effectively integrate it into your fitness regimen.
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