What is a Superset | Different Types of Supersets

 There are numerous methods to start and finish a workout. So what is a superset, Super-setting is a technique used in strength and resistance training that allows you to switch up your workouts, boost the intensity, and make the most of your time. Let's examine what supersets are, their advantages, and how simple it is to incorporate supersets into your workouts.

What is a  “SUPERSET”

So what is a superset? its when you perform two different strength exercises back-to-back without a break, you are performing a superset. Instead of performing one set of a movement, resting, and repeating. This is different from regular sets as Supersetting is the technique of performing the first exercise, the second exercise immediately after, resting, and repeating.

A superset of exercises can target the same muscles or different muscle groups. You could, for instance, perform two push style exercises or a push followed by a pull exercise. A superset technically might also consist of one aerobic activity and one strength exercise. 

WHAT ARE THE BENEFITS OF SUPERSETS?

Supersets can benefit your workouts in many ways. Here are some of the  reasons to use them.

Increasing the Intensity of Your Workout - While there is no rest allowed during a superset round, your time under tension (TUT), or the amount of time your muscles are put under stress throughout a workout, increases. Your muscles must work harder for longer when TUT is higher, resulting in improved strength, muscle growth, and endurance.

When you perform two workouts targeting the same muscle area back-to-back, supersets are very beneficial for TUT. You increase the amount of time those identical muscles can work.

Greater Development of Muscle - Supersets, as we just discussed, maintain your muscles under tension for a longer period of time. Hypertrophy, which boosts muscle size and mass, is maximised when all of your muscle fibres are used for a longer period of time.

Increased Fat Burn - Supersets can help you increase your lean muscle mass while also increasing your fat-burning potential. For instance, a study published  indicated that people who performed supersets compared to those who did typical resistance training routines had "significantly greater" exercise energy expenditure during and after exercise.

 Maximising Your Exercise Duration - The majority of people who exercise are aware of how simple it is to lose track of time when working out, and most of us don't have hours to devote to exercise.

You can save time by incorporating supersets into your workouts in addition to switching to at-home routines. You improve your volume and burn more calories in less time by taking fewer breaks in between workouts.

 Increasing Variety in Your Workouts - You're not alone if you've ever started a fitness routine strong but eventually got uninspired and stopped. To keep up a workout routine, many of us need to keep things interesting. Additionally, in order to continue seeing gains, you need variety in your workouts.

With supersets, you can modify the pace and intensity of your previous exercises. Additionally, it's simpler to push through a workout because you receive fewer breaks. You'll finish up quickly and be able to continue with your day.Supersets can offer variety and efficiency to help you stay on track with your goals if you're experiencing trouble being consistent.

Breaking Through Exercise Plateaus - You should switch things up if you've stopped seeing benefits from your workouts (also known as a training plateau).
Supersets are an excellent way to increase the difficulty of your workouts without completely changing your programme.

Extra Aerobic Advantages - Your workout intensity rises as a result of super-setting since your rest intervals go shorter. Your heart has to work harder due to the higher intensity, which gives you a resistance training workout and cardiovascular advantages.

Supersets are substantially more effective than standard resistance training for both men and women in terms of raising anaerobic expenditures (for building muscle size and mass) and aerobic expenditures (for enhancing endurance).

In other words, supersets are beneficial for both your muscles and heart.

 

 TYPES OF SUPERSETS AND HOW TO USE THEM

You can perform supersets in many different ways. The best types for you depend on your fitness level and goals.

There are many different types of supersets, each with its own benefits. Here are a few of the most common types:

• Concentric supersets: These are supersets that involve two exercises that target the same muscle group. For example, you could do a superset of bench press and dumbbell flyes. Concentric supersets are a great way to increase muscle mass and strength.

• Contrasting supersets: These are supersets that involve two exercises that target opposing muscle groups. For example, you could do a superset of squats and rows. Contrasting supersets are a great way to improve muscle balance and coordination.

• Pre-exhaustion supersets: These are supersets that start with an isolation exercise for a muscle group, followed by a compound exercise for the same muscle group. For example, you could do a superset of dumbbell flyes followed by bench press. Pre-exhaustion supersets are a great way to target a muscle group more effectively.

• Post-exhaustion supersets: These are supersets that start with a compound exercise for a muscle group, followed by an isolation exercise for the same muscle group. For example, you could do a superset of bench press followed by dumbbell flyes. Post-exhaustion supersets are a great way to stimulate muscle growth.

• Giant sets: These are supersets that involve three or more exercises that target different muscle groups. For example, you could do a giant set of squats, rows, and overhead press. Giant sets are a great way to get a full-body workout in a short amount of time.

• Drop Set vs. Superset - Drop sets are easily confused with supersets, but they’re not exactly the same. In fact, drop sets are a type of superset, With some supersets, two different exercises are performed back-to-back without rest. During a drop set, you perform the same exercise back-to-back but decrease the weight by 10-30 percent on the second exercise.
  For a triple drop set, you can also decrease the weight by 10-30 percent again and do a third set. The purpose of a drop set is to fit in more reps at once while keeping good form.

It's crucial that you consider your goals and level of fitness into account when deciding which type of superset to use. It's more effective to begin with concentric supersets or contrasting supersets if you're new to supersets. You can advance to more difficult supersets as you get stronger, such as pre-exhaustion supersets or post-exhaustion supersets.

How does the rest time between supersets affect muscle growth

Optimal Rest Time for Muscle Growth

For muscle hypertrophy (growth), research suggests:

• Rest periods of 1-2 minutes between sets are generally optimal for muscle growth.

• Some studies indicate that 1.5 minutes of rest may maximize gains.

• Resting less than 1 minute between sets can reduce the total muscle growth potential.

Supersets and Rest Time

When using supersets specifically:

• The concept of "paired sets" is recommended, which incorporates staggered rest periods between exercises in a superset.

• For example, perform exercise A, rest 1 minute, perform exercise B, rest 1 minute, then return to exercise A.

• This approach allows for a total of about 2 minutes rest for each muscle group, aligning with the optimal rest time for hypertrophy.

Importance of Adequate Rest

Providing sufficient rest between sets is crucial because:

• It allows for better performance on subsequent sets, which is important for muscle growth.

• Adequate rest enables the ATP-PC and glycolytic energy systems to replenish, supporting higher training volumes.

• Short rest periods (30-60 seconds) may increase acute growth hormone levels, but longer rests (1-2 minutes) appear more beneficial for overall muscle growth.

Balancing Time Efficiency and Growth

While supersets can improve workout efficiency, it's important to balance time-saving with optimal rest for growth:

• Supersets can potentially cut workout duration in half without compromising muscle growth if structured properly.

• Using antagonist muscle group supersets (e.g., biceps and triceps) allows one muscle to rest while the other works, maintaining adequate recovery.

Concluding Thoughts of What is a Superset

In conclusion, when using supersets for muscle growth, aim for a total of 1-2 minutes of rest for each muscle group between sets. This can be achieved through staggered rest periods in paired sets, allowing you to maintain the benefits of supersets for time efficiency while still providing adequate rest for optimal muscle growth.

 It's also important to pay attention to your body's needs and take rest days as required. Supersets are not for everyone, but they may be an excellent way to mix up your exercises and make the most of your gym time. You can always take a break from supersets if you discover that they are too physically demanding for you.

The follow on article is " Incorporate Supersets into your workout & Equipment" to help you create your workouts and some strength equipment to help if space and budget allow.