Here I go again with another oldie but a goodie. Today it's supersets! I have no idea why, but you don't see many people doing this any more. Supersets are awesome for a number of reasons. Before we get to them, what are supersets. It's a grouping of 2 exercises done back to back typically with minimal or no rest between. It's often done with antagonistic muscles such as chest and back, biceps and triceps, or quadriceps and hamstrings. But it can be done for the same muscle as well. One benefit of this is that it saves time. Another is that it gets more blood into the area since you're training both muscles at the same time. Believe me, doing multiple supersets of Bentover Rows and Incline Presses or Chinups and Parallel Bar Dips will blow up your entire upper body like nothing else! Another benefit is that it's great cardio. Your heart rate really shoots up during supersets due to the nature of the fast pace of it. Because of this, you have the metabolic training effect or Afterburn which promotes both muscle gain and fat loss.
So how exactly do we do supersets? Let's take the Bentover Row and Incline Press as an example. Make sure you set up all your equipment before you start. Get your bench setup with your barbell and then get another barbell for rowing set up at the foot of the bench. Do a set of Incline Presses, immediately hop up and do the Bentover Rows, and then take a rest of maybe a minute or so. Then do it again for the required number of sets. You can either do a full body workout of supersets (my personal preference) or you can split up the bodyparts over different days which I've also done. Here are some examples of some superset pairings that I've used myself over the years. Remember also that supersets can be done both with weights/equipment and bodyweight only exercises.
Flat or Incline Bench Press
Stability Ball Leg Curls
Alternate Dumbbell Curls
Lying Tricep Extensions
Dumbbell Bentover Rows
Obviously I could go on but you get the idea. You're only limited by your imagination and your drive. So if you want to kick your workouts into high gear, give supersets a try and you'll never look back!
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