Supersets for super results


Author: CHRIS WONG FITNESS | | Categories: bodybuilding , Chris Wong Fitness , fitness , in home personal trainer oakville , in home trainer oakville , mobile personal trainer oakville , old school training , online personal trainer oakville , supersets , workout


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. One more thing. One particularly well known Austrian bodybuilder by the name of Arnold (who also happens to be part cyborg) was very fond of this type of training

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
Bentover Rows


Front Squats
Romanian Deadlifts


Good Mornings

Jump Squats
Stability Ball Leg Curls

Sissy Squats
Prone Hyperextensions

Alternate Dumbbell Curls
Lying Tricep Extensions

Overhead Presses
Lat Pulldowns

Dumbbell Flyes

Dumbbell Bentover Rows
Dumbbell Pullovers

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!