May 12, 2023 3 min read
As we’ve been mentioning through the "What are Supersets & there advantage article" , supersets are “super” for fitting in more work during a shorter time. Supersets might help you maintain consistency because finding the time to workout can be difficult.
But if you don't know how to use supersets correctly, you can't take use of them. Let's examine the specifics.
It's ideal to begin using supersets in your workouts with 2-4 exercises that you already perform often. (If you're a complete newbie, start with activities you're already familiar with, like squats or knee push-ups.)Then, you can start super-setting exercises together.
For instance, perhaps you already perform bent-over rows and bench presses throughout your workouts. Create a push-pull superset by performing them together rather than separately. Bench press first, followed by bent-over rows to complete a superset.
A compound superset can also be created by picking two exercises that target the same muscle area. You may, for instance, perform shoulder presses and then lateral raises immediately following them.
Exercises that target opposing muscle groups are typically the greatest options for supersets. In other words, the first exercise does the movement that the second exercise accomplishes. An illustration would be bench presses then bent-over rows.
You choose how many supersets to use in your workout. You do not, however, have to superset every exercise combination. It's also recommended that you perform each superset 2-4 times in a single session.
Supersets are excellent for gaining lean muscle and enhancing physical endurance in addition to saving time. Your fitness objectives in relation to these advantages will determine how many reps you perform:
If gaining muscle is your main objective, performing 8–12 reps of each exercise with heavier weight is effective.
Increase the reps to 15–30 per exercise with lesser weights if your main goal is endurance.
The two essential safety concerns with supersets are proper form and fatigue.
Super-setting makes a workout harder, thus weariness may come on faster. Always pay attention to your body. If finishing a whole set becomes too difficult, you should reduce the resistance and perhaps extend the time between sets.
Consider modifying the exercise by performing push-ups off of your knees rather than your toes.
Additionally, make sure you're performing each superset exercise with the correct form. If you're finding it difficult to keep the proper form, you might need to use less weights or a simpler exercise until you gain more strength.
Drop sets can raise your risk of DOMS, which is when you experience muscle stiffness or soreness a day or two after working out. After a strenuous workout, everyone might experience DOMS, but for a beginner, it might be more surprising or uncomfortable.
There are many different pieces of gym equipment that you can use for supersets. Here are a few of the most common:
No matter what type of equipment you choose, it's important to warm up before you start your workout and to cool down afterwards. You should also listen to your body and take breaks when you need them.
Here are a few examples of supersets you can try using different pieces of gym equipment:
Supersets have many benefits and the variations to choose from mean that anyone can incorporate supersets into their training.
They’re great for doing more work in less time, combine cardiovascular and resistance work and can be a great option if you’re reaching a plateau or just want to try something different to traditional individual exercise-based workouts.
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