Need to recharge and refresh your training regimen? Supersets are my favorite way to switch things up, save time and get a killa’ workout!
SuperSet Overview
Supersets are back-to-back exercises that you perform with no rest. There are a variety of different ways to perform a Superset which make it extremely versatile, non-mundane and incredibly beneficial as you can always “shock your system” by switching it up with Supersets.
5 SuperSets to Recharge Your Workouts
1.Single Body Part Superset
Single body part Superset hits different muscle fibers from varied angles. This Superset formula entails training the same muscle group back-to-back with a different exercise in the same set. Example:
One Set = 15 squats followed by 15 lunge jumps, back-to-back with no rest.
Rest 60 seconds to 90 seconds between this Superset NOT each exercise.
2.Antagonistic Supersets
Antagonistic, or opposite muscle groups, entails one Superset with two different muscle groups.
Example:
One Set = 15 squats followed by 15 upright rows, back-to-back with no rest.
Rest 60 seconds to 90 seconds between this Superset NOT each exercise.
3.Pre-Exhaust Superset
Week three focuses on the Pre-Exhaust Superset, performing isolation movements followed by compound exercises.
3.Post-Fatigue Superset
Post-Fatigue ignites your metabolism with its back-to-back compound movements and isolation exercises. Typically you want to perform compound exercises first following by an isolated exercise.
Compound exercises utilize multiple joints with free weights.
Isolated, of course, means the opposite. Comprised to work on specific isolated muscle.
Example:
One Set = 15 Pull Ups + 15 Alternating Hammer Curls
4.Giant Set Supersets
Don’t be fooled by the name, ;ladies, you won’t get big! However, you WILL get strong, slim and toned with these Giant Supersets.
Giant Supersets incorporate not one, not two but THREE exercises of the same muscle group.
5.Drop Set Superset
Drop Sets are performed by executing a certain number of reps for an exercise. Starting with the most challenging weight possible until you reach the predetermined number of reps. You then drop to a lighter rep to finish off the set.
Example:
One Set = 15 Weighted Barbell Squats + 15 Bodyweight Squats
