Whatever your goal is, you come to the gym for only one thing and one thing only: results, and the quicker the better. To this end, there are some training techniques that you can always use to achieve results fast. One of them is supersets. Supersetting is an advanced training principle and consists of grouping two or more exercises in sequence without rest. Supersetting is done in two ways: One in which exercises for the same body are grouped, and the other where exercises for opposing bodyparts are paired together. Supersets are one the most effective quickest way to achieving and maximizing your results in the gym. And here is why:
1. You get stronger
Studies have shown that when supersetting opposing muscles, one muscle gets stronger while the other is working. And as you know the stronger you get, the more weights you can handle in the gym. This will help you add more muscle mass and power to your frame pushing your strength even higher.
2. You get better pump
When performing supersets, your number of reps increases because you are performing one exercise to another without rest, thus your muscles are under tension longer. This creates a continuous flow of blood in those areas and more blood in those muscles equals better pump. A better pump pushes more nutrients to the muscle which in turn translates to muscle growth.
3. You save time in the gym
Supersetting exercises in your workout save you time in the gym. Supersets forces you to get more work done in less time because you are moving from one exercise to the next without rest. Your workouts are shorter, in general, using supersets and you leave the gym in 45 to 60 minutes with all work done.
4. You get more intense workouts
Supersets are the most effective way to amp up your training intensity. Without resting between sets your muscles are constant tension. The constant tension from performing two exercises on the same body part overloads muscle group giving you blistering intense workouts.
5. It’s good for cardio
Supersets can be used as a substitute for interval cardio. You perform back to back exercise as the superset and then rest, which is exactly what you do when performing interval cardio and plus you are working your muscle. You can also do cardio supersets, which pairs a set of strength training moves with a short burst of intense cardio. The combined effect creates better pump and better cardio workout. So it’s a win-win situation.
6. You burn more fat
Supersets burn calories. Because you are performing exercises back to back without rest, you are expending more calories. And the more calories you are burning, the more your metabolism is rising. When this metabolic hike is combined the muscle building process from the back-to-back exercise, you burn even more fat than ever before.
How to use supersets in your workouts
You can use supersets in your workouts in two ways. One is by pairing up opposing muscle groups and the other by pairing up exercises for one body part. When you perform supersets by pairing up opposing muscle groups, you work on two body parts. For example chest and back, bi’s and tri’s, quads and hams, etc. Supersetting by pairing up exercises, you use two different exercises for the same body part. For example, for biceps, you perform barbell curl and dumbbell curl.