Types of Supersets
Supersetting is an awesome way to blast through a workout if you are short on time, while getting amazing benefits for muscle endurance and gains. Supersetting will increase the lactic acid in the muscle, thus producing more growth hormone, which is exactly what we want for building muscle and losing weight!
How to perform a superset: Perform two or more exercises back to back with no break.
Types Of Supersets:
Single Muscle Superset:
The single muscle superset is when you perform two exercises back to back targeting the same muscle. This allows you to target slightly different muscle fibers without allowing full muscle recovery, really pushing the muscle to work through failure to complete the second exercise. Try as a pre exhaust supersets: a heavy set as your first set and follow immediately with a lighter set.
Antagonist supersets are an excellent way to increase muscle strength and get a great pump. It has been proven that using this technique will actually gain strength in the second muscle as you work it. An antagonist superset is when you perform two exercises back to back targeting opposite muscle groups, such as biceps and triceps, chest and back, hamstrings and quads.
Compound & Isolation Superset:
This superset is excellent for specifically targeting a muscle. First do an isolation exercise (single joint) where the muscle is being worked without aid of other muscles (for example to specifcally target quads you would do a leg extension) The second exercise will be a compound exercise (multi-joint) where the targeted muscle will be worked with aid of other muscles (such as a squat). This technique is excellent for muscle development.
Giant sets are when you preform more than two exercises per superset. Typically Giant Sets are done with multiple exercises targeting one muscle group, this will push the muscle to exhaustion building strength and muscle endurance. Giant Sets shouldn’t be done too frequently to avoid over-training.
In Set Superset:
To do a In Set Superset, you will perform two different exercises targeting the same muscle group. Alternate reps between the two exercises (1rep first exercise then 1rep second exercise) until you reach failure with the weaker exercise, continue with the stronger exercise until you reach failure with it as well. This training technique is excellent for getting results and challenging yourself to push to your max.