If you’ve ever worked out with a personal trainer, group fitness instructor or even done a class like cycling, chances are you have been introduced to the almighty superset without even realizing it. Supersets, or performing two exercises of different muscle groups* back to back with no rest, are an effective way to see results in your strength and training.
Within a strength or muscle building phase, supersets can be an asset for cardiovascular health. Moving more in less time will lead to a higher heart rate making you feel as though you ran for a few minutes. Post-exercise oxygen consumption is raised after performing supersets as well meaning that you are burning fat and calories hours after your workouts end.
By performing two exercises after one another, your body produces lactic acid and increases hormones which also help with fat loss and muscle building/recovery. In addition to producing this lactic acid, you’re also breaking down and activating muscle fibers more quickly. The combination will allow you to build and tone muscle faster.
One of the keys to superset training is reducing rest time between sets and exercises. In a workout filled with supersets, you are spending more time exercising and less time resting. Performing supersets while working out on your own means that you can reduce your workout time while still getting the same amount of work done. In a personal training session or class, supersets allow you to get more bang for your buck--more exercises in the same amount of time.
Whatever your style of workout, try incorporating supersets into your training sessions for more results in less time.
* Supersets are done using opposing muscle groups.
Some examples include
Tricep push-downs/Dumbbell/Barbell/Ring Rows
Squats/Abdominal exercises, lat-pulldowns, lunges