Today’s topic – SUPERSETS!
Superseting your exercises is a great way to build muscle in shorter periods of time. When you use supersets, your workouts will be more intense, short, efficient, and you will be able to work multiple muscle groups at once.
There are two types of supersets – the first one works two or more muscle groups at the together; and the second type is when you work one muscle group, using different exercises back to back.
There are no rest periods between exercises, meaning, that you have to jump from one exercises to another with zero rest.
This goes for both types of supersets.
A great example of superset would be, working your chest and back on the same day and in one workout. You can superset your arms. You can use supersets for every body part.
Here is an simple example of a Chest and Back workout. SUPERSET STYLE.
- SUPERSET ONE – NO REST BETWEEN EXERCISES 1 AND 2. REST BETWEEN SETS IS 60-90 SECONDS.
Incline Barbell Bench Press x 10 reps for 3 sets.
Deadlift x 10 reps for 3 sets.
- SUPERSET TWO – NO REST BETWEEN EXERCISES 1 AND 2. REST BETWEEN SETS IS 60-90 SECONDS.
Dips x 10 reps for 3 sets.
Chin-Ups x 10 reps for 3 sets.
- SUPERSET THREE – NO REST BETWEEN EXERCISES 1 AND 2. REST BETWEEN SETS IS 60-90 SECONDS.
Dumbell Flys x 10 reps for 3 sets.
Seated Cable Row x 10 reps for 3 sets.
I found supersets very useful for learning some calisthenics isometric movements in shorter time periods.
When I was learning the front lever and handstand I was superseting them at the very beginning of my workouts.
I will write a separate article on my personal workout plan in the future and there I will explain why I structured things the way I did.