Supersetting Fat Burn Workout

In previous articles, I’ve talked about training methods, different ways you can structure strength training workouts to save time and build lean, strong muscles. Previously, we’ve discussed pyramid training for the upper and lower body which is one way to lift heavier and see some great results.This week, we’re talking about another training method: Supersets. Supersetting is one way to put together different exercises to save time, add intensity and help you build more muscle in an interesting way. Since 2004 promises to be the year of quick workouts, this method of training is perfect for you if you’re looking for something fast and effective.

What are Supersets?

Supersetting is an advanced training method in which you do two exercises, one after that other, with no rest in between. The exercises can be for the same muscle group or for 2 different muscle groups, although in this article, we’ll focus on working the same muscle with different exercises. When supersetting, you’re getting rid of the rest period and adding intensity to your workouts.

The Benefits of Supersets

If you’re used to doing straight sets (i.e., 3 or more sets of an exercise for a certain number of reps with a rest between sets), maybe you’re ready to try something new. It’s always a good idea to change your strength workout every 4-6 weeks to keep progressing and to keep from getting bored. Traditionally, you can change your current workouts by simply changing exercises or by adding or reducing weight, sets or reps. But if you want to take it a step further and really challenge yourself, why not try supersetting? Supersets:

• Save time. Going from one exercise to another without rest will make your workouts shorter and more efficient.
• Increase your intensity. Because you’re working the same muscle, but with different exercises, you’re adding to the intensity of your workout.
• Supersets allow you to overload your muscles without using heavy weights–perfect for someone who wants to build muscle but doesn’t have a spotter or doesn’t want to lift very heavy weights.
• Make things interesting. If you’re like me, you’ve been doing straight sets forever. Supersetting can make weight training a little more interesting and definitely more challenging.
• Are easy to set up. All you do is pick 2 exercises for the same muscle group and do them one after the other. Rest and repeat!
• Offer many possibilities. You don’t have to do exercises for the same muscle group. You can do opposing muscle groups or even two complete different parts of the body.

If you want to learn more, check out the different types of supersets.

Types of Supersets

You may be surprised at how many options you have when it comes to supersetting. Some of the basic supersetting training methods are listed below.

1. Pre-exhaustion Supersets. In this type of training, you choose 2 exercises for the same muscle group. The first exercise is an isolation move and the second is a compound movement (compound moves target several muscle groups at once while isolation moves target specific muscles). For example, start with leg extensions and do as many as you can. Then stagger off the machine and do a set of squats. Your quads are tired, but the other muscles you use in squats (glutes, hamstrings and inner thighs) are fresh.
2. Post-exhaustion Supersets. This is the opposite of pre-exhaustion. You start with the compound movement and follow that with the isolation exercise. Example: Bench press followed by dumbbell flyes.
3. Compound superset. This is a tough way of training since you’re putting together 2 compound exercises, which requires energy and strength. Remember, compound exercises are those that work several muscle groups at a time. Example: Squats followed by leg presses.
4. Isolation Supersets. In this type training, you follow isolation exercises one after another. Example: Dumbbells flyes followed by a cable crossover.
5. Opposing Muscle Groups. When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Example: Biceps curl followed by triceps kickbacks.
6. Staggered Supersets. In staggering, you do an exercise for a different muscle between sets. In this type of supersetting, you could do a chest press and then throw in some calf raises or crunches while you’re resting for your next chest press set. This saves time, allowing you to work smaller muscle groups while the bigger ones rest.
7. Tri-Sets. This is the same as a superset, except you’re doing 3 exercises rather than 2.

Now, you can create your own superset workout for yourself or…you could be grateful that I’ve done it for you! Try one of these new workouts involving both Supersets and Tri-Sets for the Upper Body, Lower Body and a Total Body. If you’re a beginner, you might want to start with a beginner home exercise program.

Have a great day and God bless.