What is a Superset?
A superset is when two weitght training are done with no rest interval seperating them. The chosen exercises need to be hitting opposite muscle groups. For example a set of tricep press downs followed by barbell curls.
Why do Supersets?
First of all they are a break from the normal type of weight training you may have grown used to. They will provide a different style of stress on your muscles and therefore act as a new trigger for muscle growth. What is more when you remove the rest intervals you prevent yourself from being distracted and losing your focus and intensity. Also after completing a superset you will probably experience a powerful muscle pump as the muscles are literally being flooded full of oxygenated blood to help keep up with the muscles demands which is a great feeling. Overall they are a great way to build muscle up fast.
Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another great thing about supersets is the excitement and variety that they bring to your workouts.
What supersets can I try?
The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,
What tips can you give me when doing them?
Well, make sure that you keep strict form through the exercises. It is very easy to get carried away and start losing your form. This even more the case now as you are likely to be a lot more out of breathe then usual and you will be changing from one exercise to a different one very quickly. Ensuring good form will make ure you hit the correct muscle group but also reduce the risk of injury.
Anything else I should know in order to build muscle now with supersets?
With the added intensity of supersets you will not want to be doing too many in one session, although this depends on your level of fitness. use a different superset each workout between your regular sets to avoid wearing yourself out.
It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, be aware that overtraining will slow your progress down and not speed it up. Pumping iron twice a week is probably ample for most people and will probably be too musch for hardgainers. Ok then now it is your turn, follow the above guidelines and there is no reason why you shouldn’t build muscle up fast with supersets too. I guarantee you will not be disappointed!
