![]() Research shows that a muscle will contract with more force if preceded by contractions of its antagonist (opposing) muscle group.įor example, when you do a superset of barbell rows followed by bench press, you'll be stronger on the bench press. Supersets can also be used to boost strength when training opposing muscle groups. That's right, if you do supersets correctly, you can burn 30% more calories after the workout is over, when you’re doing nothing. The “no-rest” policy of supersets also has physiological benefits, namely burning more calories – 30% more, to be exact, both during workouts and afterward, according to research from Syracuse University. Doing two exercises with no rest can significantly cut your workout time down and get you out of the gym quicker. Superset training offers a multitude of benefits. For example, two chest exercises paired together, two back moves, two leg moves, to biceps moves, etc.įrom these two versions, you can create an infinite number of workouts, as I'm going to show you over the course of six workouts.Įach workout will show you not just the benefits of the superset method itself, but the benefit of other techniques combined with supersets – techniques like pre-exhaust and extended sets, among others. Method 2 involves two exercises for the same muscle group done back-to-back with no rest this is technically called a COMPOUND SET. You’ll see this repeatedly in the below workouts, even with smaller bodyparts like forearms (where I superset forearm flexion moves with the opposing forearm extension) and calves (where I pair calf raises with toe raises, the latter of which trains the anterior tibialis muscles on the front side of the lower leg). These days, the term superset is used more loosely, though I still prefer to pair opposite muscle groups. As Joe Weider defined it over a half-century ago, a true superset technically involves opposing muscle groups (chest and back, biceps and triceps, quads and hamstring, etc). Method 1 involves two exercises for two different muscle groups done back-to-back with no rest that’s called a SUPERSET. Supersets involve two exercises done back-to-back with no rest between exercises. Full-body training, as I’ve been telling anyone who will listen these days, is superior for burning fat while still allowing you to see gains in muscle size and strength.Īs for supersetting, where do I start? Superset Primer The two concepts are a perfect match, really. Here, I’m combining supersets with full-body training via a brief but brutally effective 6-day program. Incline Bench Press - 50 reps in 5 minutesįor each superset pairing, rest about 2-3 minutes between sets.I’ve covered supersets extensively over the years through both articles and programming – from Super-Man to Super Shredded 8 – but never quite like this.When you feel physically and mentally ready, start knocking out reps again, even if it's only a few.Īdd weight to the following movements when you the goal number of reps in 5 minutes: ![]() When you rest, rack or unload the weight and catch your breath. ![]() The point of a timed set is to do as many reps as possible within a 5 minute period of time. You will begin each workout with a timed exercise. This workout is pieced together to show you what can be done without the big 3 lifts, and by using supersets. You will find no squats, bench press or deadlifts here. This is a very unconventional, but highly effective muscle building system for those of you who prefer to train 5 days per week with great intensity.
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