What is a Superset? How Can It Help Boost Your Strength Training?
There are times in your fitness journey when you may not have seen results or hit a weight plateau. This is the time when you have to improvise and try out new things like super sets. Super sets can help take your fitness journey to another level by challenging your muscle in a new way. Although there are other types of sets like drop sets and cluster sets we will talk about them another day.
In this blog we will tell you everything you need to know about supersets. At the end we will also provide a full body super set workout routine that you can try out at gym under the guidance of professional gym trainers.
Let’s start with some basics and get to know more about a superset.
What is a Super Set?
As we have already mentioned, there are various type of strength training sets but among them, super sets are quite popular and the most referred to.
A superset is a strength-training method where you do two exercises targeting opposite muscle groups one after the other, with no rest in between. Unlike regular strength workouts, where you get a break between sets, supersets skip the downtime to boost the intensity of your exercise routine.
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Advantages Of Doing A Super Set
Super sets are popular for a reason. They help you boost your productivity by getting more done in less time and much more. Let’s take a look at more of its benefits.
- When you include supersets in your workout routine, you are extending the duration for which your muscles remain under tension without breaks, which can significantly boost muscle development.
- You will experience greater fat and calorie loss as your body expends more energy with higher intensity in super sets.
- Supersets remove rest periods, increasing your workout’s intensity. This makes your heart work harder, offering extra cardiovascular benefits. As your workout gets tougher, your heart rate climbs, improving your cardiovascular fitness.
- While performing supersets, you skip the usual rest between sets, which improves your stamina and endurance and helps you break through fitness plateaus and achieve new results.
Best Combinations For Performing Supersets
To be honest, you can use any set of workouts for super sets. It’s just that the exercises you have chosen have to target opposing muscle groups. Although we will provide a list containing a full-body superset workout, here are some examples of muscle groups you can pair together for supersets.
- Quadriceps and hamstrings
- Chest and back
- Abdominals and lower back
- Biceps and triceps
- Shoulders and upper back
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A Full Body Superset Workout
Here we are with our list of a few superset workouts that are quite easy, and even if you are a beginner, you should have no trouble getting them done. We would suggest doing these workouts at the gym in Reno with proper equipment.
Superset 1: Start with 4 sets of 6 barbell squats, then move to 4 sets of 10 dumbbell Romanian deadlifts.
Superset 2: Do 3 sets of 6 pull-ups, followed by 3 sets of 10 dumbbell chest presses.
Superset 3: Perform 3 sets of 8 overhead presses, then switch to 3 sets of 12 seated cable rows.
Superset 4 (optional): Finish with 2 sets of 15 cable bicep curls and 2 sets of 15 cable tricep pushdowns.
You could do these supersets three times a week with rest days and gaps in between. After each superset, take a break of 60 to 120 seconds, depending on your fitness level. You can combine or end your supersets with cardio or core workouts.
If you are a beginner on your fitness journey, you will take around 60 minutes to complete these superset workouts, and if you are a pro and can take shorter breaks, you will be done within 30 minutes.
Superset workouts are great for situations when you have limited time. We suggest alternating between your traditional workouts and super sets.
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Join Sports West Athletic Club Reno, NV, To Get The Right Guidance On Your Fitness Journey
Taking care of your health is very important to lead a long and healthy life regardless of age. And with the right guidance, you can achieve your fitness goals more effectively. At Sports West Athletic Club in Reno, NV, our expert personal trainers in Reno are here to support you in every step of your fitness journey.
If you want to shake up your workout routine, supersets can help you break through weight plateaus. However, proper post-workout care, like nutrition, hydration, and rest, is essential. Our trainers are ready to assist you with muscle soreness, fatigue, or ensuring proper form.
Join us at Sports West Athletic Club and start your journey towards a healthier, happier you. Our modern gym is equipped with everything you need to succeed. Let’s work together to reach your fitness goals!
