There are many options available in terms of programming when you’re looking to maximize your fitness gains during workouts.
It is common to replace your regular lifting program with supersets to maximize the aerobic intensity and reduce workout time.
A superset is when you perform the first set of the second exercise right after you’ve completed the first set of the first exercise. With both methodologies, you typically do the same number of sets, however, the rest is less because you perform the sets back to back.
Here are some examples of supersets that you might want to try, depending on your goal.#
Two opposite muscles are used in push-pull supersets. Because you’re using opposing muscle groups in the second exercise, your strength will be less compromised after the first exercise, even after a short rest period. Additionally, superset protocols involving push-pull are the most commonly studied.
The method allows you to use large muscle groups in the lower body while working out your upper body at the same time. You can also choose upper-lower supersets if you’re looking to perform a full-body workout in one session.
COMPOUND OR CLUSTER SETS
In a cluster set, you might perform 3–4 repetitions of a mini-set, rest for 30 seconds, repeat another mini-set, and continue until a cluster set is complete. Upon completion of the cluster set, you have performed the same number of repetitions that you would do in a traditional set. However, you should theoretically have more power with the additional rest time.
Studies have shown that cluster sets can aid in maintaining power and velocity when training in sports because they allow athletes to train close to their maximum output for a longer time.
PRE-EXHAUSTION COMPOUND-ISOLATION SETS
You can perform an isolation exercise followed by a compound exercise that targets a similar muscle group. Perform bicep curls followed by seated rows, for example. Isolation movements can be performed first or second. In theory, pre-exhaust biceps will have a lower output on the rows, therefore the back muscles will be used more during the row. You’ll definitely feel the burn when performing an isolation exercise after a compound one. This is known as a post-exhaustion superset.
In comparison to traditional resistance programs, where you perform all sets of one exercise before moving on to the next, the major advantage of supersets is the overall reduced workout time for a given number of exercises.
Using supersets may also be useful if you want to combine resistance and aerobic training.
If supersets reduce your technical gains, avoid them early in your fitness journey since learning proper technique is the number one priority.
HOW TO IMPLEMENT SUPERSETS
Consider how you can incorporate supersets into your workout program. You don’t have to perform supersets for each exercise. You might want to start by choosing the exercises in your current program that you think will complement each other. Choose two to four exercises to superset within your current program.
With supersets, you will reduce overall training time and increase your aerobic capacity. However, supersets are not generally recommended when training for maximum strength and power.
Lastly, your resistance-training routine may benefit from adding supersets to boost variety, efficiency, and aerobic performance😊
Author: Natalia Lopes