What is a Superset?
We all want to to burn fat, get really lean, have a six-pack, and achieve this the quickest and most effective way possible. Of course you need a clean diet and efficient cardio, but what do you do for lifting? Well, the quickest and most effective way to get those results is by doing supersets!
Weight training exhilarates the growth of lean muscle tissue, which increases your metabolism. Supersets increase the amount of work you do in a specific time period, because you are moving quickly from one exercise to the other with little rest between sets, and that leads to a more intense workout where you will burn more calories. Supersets will increase your metabolic rate, and help you burn fat faster without in the same amount of time as your current workouts.
Supersets can come many levels of volume and intensity, but here I will show you an example of a good initial superset workout.
- With the below workout you need to rest in-between the supersets for about 2 minutes. If you do not have enough rest in-between the supersets you may not be able to lift the same amount of weight you lifted in the previous set. you don’t want to get halfway through the workout and run out of strength.
- Before the workout it is VERY important to warm up properly. If you are going to work your legs, then do a few sets of body weight squats or jumping squats to get the blood flowing. Warm up what ever muscle group you will be working that day. If you do not get a proper warm up then you risk pulling a muscle or not burning as much fat.
- Supersetting means you will not be able to do as much weight as you normally do. If you are going to do 10 reps, don’t select a weight that you can do 20 reps of. You want to almost reach failure, and don’t be afraid to decrease the weight in order to reach the number of reps you are trying to do.
- When supersetting opposing muscle groups, don’t always start with the same bodypart first. If you want to superset your legs and back, alternate between starting with legs and back every other workout. This will help with overall muscle balance.
- If you want to get lean, you definitely don’t want to burn muscle tissue or decrease your metabolic rate. So after your workout, you need to get at least 20-35 grams of protein and 30-55 grams of carbs. This will help with recovery and make sure you do not burn any muscle.
In this workout you are going to superset two exercises that work completely different body parts (such as chest and back, hamstrings and shoulders, etc.). You can also superset two exercises that work the same body part (such as two chest exercises), but it is up to you because both can be beneficial.
You will do two exercises back-to-back with very little rest between the exercises, but you will rest between each set. The first exercise of this superset is going to be a compound move, and the second is going to be an isolation move. This will sort of ease you into the workout to get you used to supersets.
When you first begin using superset workouts, you will notice that the level of intensity will increase each workout, which will increase muscle growth and improve fat-burning. Before you begin, choose a weight that will take you to failure after 10 reps.
Do 3-4 sets of these exercises (do not do the next superset without completing the one before)
Chest Press – 10 reps (you can use a bench press, or lay on the ground and lift dumbbells)
Lunges – 10 reps on each leg (you can add weight to a bar and put it on your back, or just hold dumbbells on your side)
Lying Tricep Extension – 10 reps (lay on your back, hold a dumbbell/bar above your head, then bend your elbow and extend it)
Shoulder Press – 10 reps (press dumbbells or a bar above your head)
Seated Row – 10 reps (sit and pull the weight back, you can also do a bent row with dumbbells if you are doing it at home)
If you have any questions or concerns about supersets and how they work, please leave a comment below!
Live Well and Live On,