Whether you’re just starting out on your fitness journey, you’re a few months in or you’ve been training for years, there are new terms thrown around the fitness world on a daily basis.
In this blog, we’re going to be breaking down what a superset is, what the benefits of supersets are and how you can weave them into your workout.
What is a superset?
In its simplest form, a superset is when two different exercises are performed back-to-back.
In traditional training programmes, people often perform multiple rounds of the same exercise before moving on to the next exercise. However, with a superset, one set of two exercises are performed after one another, before doing the second round of the first exercise. For example, rather than doing three sets of 10 squats followed by three sets of 10 RDLs, you would do one set of squats, followed by one set of RDLs before doing this again.
Even though the amount of exercise is the same, the amount of rest between weightlifting sets is reduced. This means you have a shorter workout but increased aerobic intensity.
There are multiple types of supersets to consider – all of which have different benefits. However, three of the main types of supersets are:
- Opposing muscle supersets which use different muscle groups, allowing muscles the chance to rest between sets – such as a workout that focuses on biceps and triceps.
- Upper-body and lower-body supersets combine upper and lower-body exercises, meaning they’re a great choice for anyone hoping to have a full-body workout in one session.
- Same muscle group supersets focus on specific areas and the focus of the workout is on one muscle group. This is a good option for those looking to build-up a specific area.
What are the benefits of supersets?
As with any type of exercise, there are a whole host of benefits to supersets. Although, the most notable benefits include:
- Reduced workout time: Given that exercises are done back-to-back, with minimal rest between sets, you are working out more efficiently. This means you can either spend less time working out or add an extra exercise of two to your workout!
- Help to build muscle: Any resistance exercise ultimately helps to build muscle. However, if you have an area you want to focus on, doing same group supersets will allow you to build muscle effectively in that area.
- Increased intensity of the workout: with supersets you have shorter rest periods, so the workout itself is more intense.
How to weave supersets into your workout, according to Matt Durkin, SCI-MX’s exercise and nutrition expert
The best thing about supersets is that there are so many variations to help build muscle across the body. That means it’s relatively straightforward to weave them into a workout – whether you’re new to working out, or an expert!
The easiest way to get them into your workout is by choosing two exercises that are already in your workout plan and, rather than doing them separately, starting to do the sets back-to-back.
Matt Durkin, SCI-MX’s sports and nutrition expert, added: “Personally, I prefer using supersets for the same muscle group and following up a compound exercise with an isolation exercise. My three favourites that I often perform are dumbbell chest press to pec deck fly, military press to dumbbell lateral raise, and lateral pull down to straight arm pull down.
“I generally do supersets towards the end of training that specific muscle group. Choosing an isolation exercise for the second part of the superset allows me to safely push to muscular failure which is a potent stimulus for muscle growth.”