In my workout routines at the moment I am supersetting every exercise which I perform, to which I have had a few people come up to me and ask why do I use supersets and what are the benefits so I thought I would explain to the fitness blogging community for those of you who don't know.
The first thing you should know is supersets are a great way to cut a long, boring session into a very intense but short session and it is a fact the key to building quality muscle are short sessions. Supersets can be performed in different ways, the first being you can perform antagonist supersets, which is paring up two opposite muscle groups such as biceps and triceps. This is effective, whilst one muscle is contracting the other is loosening, such as the bicep is contracted as the tricep is relaxed. This allows for further weight to be used and/or additional reps to be performed.
The second way is agonist supersetting, which is the parring of two exercises of the same muscle group. You could therefore superset squats with leg extensions, therefore just working the quads. As seen in the example when supersetting the same muscle group it is usually a compound exercises followed by an isolated exercise. This is my preferred way of supersetting as it allows you to go heavy on the compound exercises and then onto an isolated exercise a lot lighter but where you can fatigue that muscle, thus promoting growth.
The final way which isn't as popular is to superset two completely different muscle groups such as triceps and back. An example being deadlifts followed by skull crushers. Again a compound movement is the primary exercise followed by a isolated exercise. This way is great for those of you who don't have the time to have a five day split but yet still want to build muscle and get a great all over body workout into their routine.
The only advancement of supersets are tri sets. These work on very much the same principles through three exercises being performed usually of the same muscle group in a set, another great addition for time saving. I personally love using supersets as it develops much more of a pump and an intense workout, especially if you cut the rest time in between sets down, so why not give it a try. Great exercises to superset on are as follows:
-Bench Press and Flies
-Pull ups and bent over row
- Squats and leg extension
-Barbell Curl and Hammer Curl
-Clean and Press and Shoulder Press
-Skull Crusher and Kickbacks
Remember 70% diet, 30% gym
Jack
The first thing you should know is supersets are a great way to cut a long, boring session into a very intense but short session and it is a fact the key to building quality muscle are short sessions. Supersets can be performed in different ways, the first being you can perform antagonist supersets, which is paring up two opposite muscle groups such as biceps and triceps. This is effective, whilst one muscle is contracting the other is loosening, such as the bicep is contracted as the tricep is relaxed. This allows for further weight to be used and/or additional reps to be performed.
The second way is agonist supersetting, which is the parring of two exercises of the same muscle group. You could therefore superset squats with leg extensions, therefore just working the quads. As seen in the example when supersetting the same muscle group it is usually a compound exercises followed by an isolated exercise. This is my preferred way of supersetting as it allows you to go heavy on the compound exercises and then onto an isolated exercise a lot lighter but where you can fatigue that muscle, thus promoting growth.
The final way which isn't as popular is to superset two completely different muscle groups such as triceps and back. An example being deadlifts followed by skull crushers. Again a compound movement is the primary exercise followed by a isolated exercise. This way is great for those of you who don't have the time to have a five day split but yet still want to build muscle and get a great all over body workout into their routine.
The only advancement of supersets are tri sets. These work on very much the same principles through three exercises being performed usually of the same muscle group in a set, another great addition for time saving. I personally love using supersets as it develops much more of a pump and an intense workout, especially if you cut the rest time in between sets down, so why not give it a try. Great exercises to superset on are as follows:
-Bench Press and Flies
-Pull ups and bent over row
- Squats and leg extension
-Barbell Curl and Hammer Curl
-Clean and Press and Shoulder Press
-Skull Crusher and Kickbacks
Remember 70% diet, 30% gym
Jack
No comments:
Post a Comment