What is a superset? Supersets Effective supersets

(1 ratings, average: 5,00 out of 5)

Supersets are one of the training methods aimed at increasing its intensity. To improve your body, increase muscle size and increase strength, you need to train harder and harder. This principle is so widespread in bodybuilding that it is worth talking about it separately.

About using supersets

How does a superset work?

A superset is work in which an athlete performs two exercises in a row without rest periods. As a rule, one part of the body is selected and exercises are performed on the antagonist muscles. For example, a superset for arms (biceps + triceps) might look like this:

Having completed the intended number of repetitions of the first exercise, you proceed immediately to perform the second. In fact, you won’t have time to rest between exercises; you’ll just catch your breath by changing weights or exercise equipment. The first set of the superset is complete.

Supersets are a great way to improve your strength endurance (the ability to perform heavy work for a long time) and break through stagnation in lifting weights. Due to the increased volume of training and increasing its intensity, blood supply to the muscles improves. Due to the development of the capillary network, the delivery of oxygen and nutrients to the muscles increases. Metabolic stimulus and microtrauma (more details) release growth factors, which, if properly organized, gives the muscles additional incentives to increase volume.

Select the pace of performing exercises in a superset based on your own goals and preferences. Don't forget to do a general warm-up and special lead-up sets with light weights to warm up your muscles, ligaments and joints (read more about how to do this). After you have completed the superset, help your muscles recover better, faster and better - perform working muscles. It will help remove them and normalize blood circulation throughout the body.

How to properly use supersets in your workouts?

When performing a superset, do not chase the weights. In any volume training, it is important to choose such a working weight that you can technically perform all the planned approaches and repetitions. What good is it if you hang a bunch of pancakes and deflate after the first set of such a superset? None. Volume training will shake up your muscles and force them to adapt in new ways (new stimuli for growth).

The more often you do supersets, the worse they will work! Optimally - once every 1-2 weeks for one muscle group. Give yourself and your muscles time to recover, because such methods of increasing the intensity of training put a lot of stress not only on the contractile structures, but also on the nervous system.

A huge advantage of using supersets is saving time in the gym. Use this method when you have a tough workout ahead, but you are very limited in time.

Examples of supersets

As examples, we will give several options for creating supersets for one part of the body.

Superset for chest:

Back superset:

Superset for legs:

or, as they are also called, super series are one of the ways to create muscle stress by increasing the intensity of training. Should emphasize that this is only one of the methods, and not everyone needs to use this method and not always. Are supersets effective? Yes, they are effective! Should I only use supersets? No way! In essence, this method of training is a combination of two or more exercises in one approach. In practice, 2 exercises are most often used, the athlete first performs 8-12 repetitions of one exercise, and then performs another 8-12 repetitions of another exercise without rest. There is also an option with rest between exercises, when the athlete performs one exercise, rests for 30 seconds, then performs the next exercise, then rests again for 30 seconds and repeats the approach.

Important distinguish supersets from complex sets. Supersets are always performed on antagonist muscles, and complex sets are performed on the same muscle. Muscle failure needs to be achieved only in the last approach. It is most effective to use supersets to train small muscle groups, such as arms and shoulders; if an athlete trains large muscle groups with supersets, then it is better to use isolation exercises. The fact is that a lot of energy is spent on basic exercises for large muscle groups, in addition, since many different muscles are involved in basic exercises, some of them will receive load in both exercises, and this will limit the athlete’s capabilities.

Antagonist muscles:

Biceps – triceps
Biceps Curls - California Press
Hammers - Reverse Grip Press
Reverse grip pull-ups - standing French press

Chest - latissimus dorsi
Bench Press - Wide Grip Pull-Ups
Dumbbell Angle Press – Bent Over Row
Dips - pullover in the simulator

Quadriceps - hamstrings
Barbell Squats - Romanian Deadlift
Leg extensions – leg curls
Leg press - plie squats

Back – front deltoids
Dumbbell row - seated press
Lower block row - military press
T bar row - lifting a dumbbell in front of you

Chest - rear delts
Angle Press - Bench Row
Push-ups - dumbbell flyes
Bringing your hands together in a crossover – swinging your hands in a crossover

Back extensor - abs
Deadlift - Hanging Leg Raises
Hyperextension – Roman bench
Bent-overs with a barbell - bicycle exercise

rules And recommendations

Muscle priority – you always need to prioritize in everything, so you immediately need to decide which muscle is the target and use heavier exercises to train it, as well as train it first. It is, of course, possible to train the target muscle with a second exercise, for example, if you usually train the biceps first, then by doing a triceps set first you will create unusual stress on the muscles, which can contribute to their hypertrophy.

Number of repetitions – supersets should be performed in a large number of repetitions, approximately 8 to 12 for each exercise, since one of the advantages of this training method is pumping the muscles with blood. Also, doing low reps only makes sense if you are training for strength and strength training involve performing heavy basic exercises, which in this case are not recommended.

Rest between sets – duration is from 30 to 60 seconds, but in fact, if each exercise takes 30 seconds, then 60-90 seconds pass between approaches to the same muscle group, in fact, this is one of the main advantages of supersets. You can also rest for 30 seconds between each exercise, and this way the load will be distributed more evenly throughout the entire workout. On the other hand, by performing exercises in a row, the athlete achieves better pumping.

Trisets - this is a variant of organizing super series, when the athlete performs not 2 exercises per approach, but three. This is necessary in order to better load the lagging muscle group. The first exercise is performed on the lagging muscle group, the second on the antagonist muscle, and the third again on the lagging muscle group. It is important to note that the third exercise must be isolating and easier than the first.

Benefits of Supersets

Restorative – this advantage lies in the fact that the muscles rest not only directly during rest, but also when you train antagonist muscles, as a result, the athlete can perform a large amount of work during training. It is precisely because basic exercises do not allow muscles to recover effectively while training the antagonist muscle that they are not recommended for use as exercises for supersets.

Pumping - this is, in essence, pumping muscles with blood, due to which it is possible to create an influx of nutrients into the muscles, as well as stretch muscle fascia . It is precisely because of the pumping effect that there is an opinion that it is effective to perform supersets during “drying”, since the flow of blood promotes the breakdown of fat, as a result of which its further reduction occurs much faster. Usually, when one muscle is trained, after the approach the blood gradually drains, so athletes try to stretch the muscles, trying to retain the blood for as long as possible. In this case, since you are still training the antagonist muscles, the blood does not drain even during rest, which has a very positive effect on both muscle recovery and its further hypertrophy.

Bodybuilding is a sport that aims to achieve this goal in many different ways - training with two sets, trisets, classical training, supersets and so on. Separately, it is necessary to note training with supersets, since their effectiveness is legendary. Thus, such training is described on the positive side in the book “Supertraining” by Mike Mentzer.

What is a superset in bodybuilding?

From the point of view of building muscle mass, training using supersets is recognized as the most effective. Every athlete sooner or later begins to use this technique in his training, since over time the muscles adapt to the usual load and adjustments need to be made. In such cases, a superset is a great solution. By using this approach to training, the muscles are stressed and continue to grow.

A superset is the sequential performance of two exercises without rest.

What are supersets?

Supersets can be performed in two variations:

• on the same muscle group;
• to antagonist muscles.

If your training is aimed at working the same muscle groups, then the essence of supersets is as follows: for example, the first exercise is deep squats, the second exercise is Both are aimed at growing the gluteal zone and Performing exercises in a superset is performed with virtually no rest, this gives an excellent load on the fibers and reduces training time.

Supersets on antagonistic muscles are performed in the same mode, but on opposite muscles. If you are training your legs, then the first exercise, for example, is the quadriceps curl, the second is the hamstring curl. In this way, muscles that perform opposite functions are trained in one approach. This also includes back-chest and triceps-biceps training.

What are supersets for?

As mentioned earlier, a superset is a great way to get out of stagnation. Like any organ of our body, muscles get used to their usual way of life. Training in a monotonous mode will sooner or later cease to affect growth, which is an unacceptable moment for an athlete.

To create stress for muscle growth, you need to change the principle of training. This can be done in different ways: increase the working weight, change exercises, increase the number of approaches, or resort to supersets.

In a sport like bodybuilding, supersets - performing exercises in sequence - are especially popular. The country's leading bodybuilders, as well as foreign athletes, prove the effectiveness of this approach to training through personal experience.

Supersets for weight gain

Bodybuilding training, with a certain approach, can contribute to both muscle gain and weight loss. For the first case, it is rational to use supersets for one muscle group in your training; with this, it is possible to more thoroughly work out the fibers and micro-tear the muscles. This will promote faster muscle growth.

The meaning of supersets is to load the same muscle with exercises that affect it differently.

Supersets for weight loss

What does a superset mean for weight loss? This is a great opportunity to dry out your body for the summer or for competitions if you are a competitive athlete.

However, training alone is not enough to achieve results. To lose weight, you need the right diet combined with training using supersets. Performing two exercises at the same time requires twice as much energy as during classical training, and accordingly, more calories are burned.

To lose weight, it is reasonable to talk about supersets on antagonist muscles; approaches should be performed almost one after another, and the number of repetitions should be in the range of 15-20 times.

Who are supersets suitable for?

Superset - for more experienced athletes, since the muscles of beginners in the first years lend themselves well to growth using classical training schemes. In addition, this technique requires good knowledge of program design, sequence and technique of performing exercises.

If, when training as usual, you can not change the program for up to two months, then it is advisable to train in a superset for a maximum of a month.

In general, in bodybuilding, to say unequivocally that one training program is suitable for every athlete means to say nothing. Each body is individual; for one, multi-repetition training is effective, for another it does not bring any results. The same can be said about supersets. By trying different training methods, listening to your muscles and following a proper diet, you will understand what is effective for you and what should be pushed into the background.

Sooner or later, everyone involved in iron sports will encounter it. And this is not easy, because supersets become a real “lifesaver” in those moments when athletes begin to experience stagnation in muscle growth or psychological fatigue from monotonous loads to which the muscles have long been accustomed and simply do not respond to them.

In this article we will talk about what supersets are, what they are used for and how to use them to gain muscle mass or lose excess weight and make muscles more prominent.

What are supersets?

A seperset is essentially the same regular set, only with another regular set added to it. Let's explain with an example: bench press + dumbbell flyes. Both exercises are done sequentially without a pause for rest, or with a very short pause - 10-20 seconds. That is, one approach now consists of two exercises.

Also, a superset option can be a combination of sets for antagonist muscles. Antagonist muscles are muscles whose movements are opposite to each other. For example, biceps and triceps: the biceps flexes the arm, and the triceps extends it. Thus, by performing a superset for such muscles, we ensure a large flow of blood to a certain part of the body, in this case to the arms.

What are supersets for?

As mentioned at the beginning of the article, supersets will be a real “lifesaver” during stagnant muscle growth. Such a phenomenon as stagnation of growth mainly appears due to the fact that the muscles get used to the loads to which the athlete subjects them and stop responding to them.

But everyone knows that a muscle begins to grow when it is exposed to real stress and experiences a load that it has not experienced before. This is why standard training or training according to the same program, over time, begins to give worse results than at the very beginning.

This is where performing supersets comes to the rescue. Combining two regular sets forces the body to expend much more energy and strength, which in turn forces it to respond to such a load by increasing muscle mass and strength.

Such loads will add variety to your workouts and will not allow your muscles to adapt to the loads. In addition, the use of supersets, even occasionally, gives a much stronger impetus to increasing muscle mass and strength than the use of regular sets. However, you need to remember that the body has the ability to adapt to anything and supersets are no exception. In addition, using them too often will lead to rapid overtraining and fatigue.

How to gain weight using supersets?

Using supersets? In principle, there is nothing supernatural here. As you probably know, muscle growth occurs when a muscle, under the influence of loads, receives micro-tears. So, the use of supersets in your training program will provide the muscles with microtears to a more than sufficient extent and will entail simply an explosive growth of muscle mass and strength.

In order to gain weight, it is better to superset on a separate muscle group, rather than on antagonist muscles. Thus, when training a specific muscle group, you need to combine two types of exercises for it. It is advisable to use the base one first, and then the insulating one. Here are examples of supersets for specific muscles.

• Biceps. Pull-ups with a reverse narrow grip on a horizontal bar or standing + lifting dumbbells while sitting.

• Triceps. Barbell press with a narrow grip + dumbbell extension from behind the head.

• Shoulders. Seated barbell press + dumbbell raises to the sides or standing in front of you

• Breast. wide grip + lying dumbbell raises.

• Latissimus muscles. Pull-up with a wide grip behind the head or + row of the lower block to the chest or dumbbell row in an incline position.

• Abdominal muscles. Raising the body + lifting the legs while lying or hanging on the bar.

• Legs. + .

The above are only possible combinations of exercises, but you can combine them differently. The main essence of combinations is to load a muscle with two exercises that affect the same muscle, but in different ways.

Once again, I would like to remind you that one superset approach consists of two exercises, the break between which should be minimal. The break between the approaches themselves should be 3-5 minutes, depending on your own feelings and heart rate, which should be about 70-80 beats per minute before performing the next approach. To gain muscle mass, the number of repetitions in exercises should not exceed 12, but not less than 8. Therefore, choose the appropriate weight.

How to lose weight using supersets?

In order to do this, we need to force our body to burn more calories than it consumes in food. To do this, of course, you first need to go on a suitable diet, but that alone will not be enough, you also need a suitable workout. Supersets are just that.

As mentioned above, performing supersets spends a lot of energy and strength, and therefore a lot of calories. Therefore, in order to lose weight using supersets and in a fairly short time, you need to perform them with less pause between approaches. If for gaining weight this pause is 3-5 minutes, then in order to lose weight, the pause must be reduced to 1-2 minutes. In this case, you need to take the weight of the weights so that you can perform 15-20 repetitions in one approach.

Such training will force the body to work more intensely and, accordingly, the blood circulation rate will also increase, which will entail more active burning of fats as “fuel” for working muscles.

Here it would be appropriate to perform supersets for antagonist muscles, such as biceps and triceps, abs and lower back, chest and latissimus dorsi. Here are examples of combinations:

• Biceps-triceps. Standing biceps curl + bench press with a narrow grip.

• Chest - back. Bench press with a wide grip + row of the lower block to the chest.

• Press lumbar. Body lift+ .

Conclusion

In conclusion, I would like to say that the use of supersets will be completely inappropriate for beginners. Their muscles will respond well to regular sets. In addition, before using supersets, you need to thoroughly learn how to work with each exercise and master the correct technique for performing it.

Don't superset too often. If you alternate them with regular training, then you should perform supersets no more than once every two weeks, and if you are training according to a training program consisting of supersets, then its duration should not last more than 1 month. Although, this period will be different for everyone, and if you feel that the superset program has tired you out before a month, then you should replace it with a regular one.

If you have any questions about this, do not hesitate to ask them in the comments to this article. We also recommend that you subscribe to the site’s newsletter in the form below and receive new articles and articles by email that are available only to site subscribers.

Many people have probably heard about such a technique in training as a superset, but it is unlikely that everyone fully understands what it is. Today we will talk about what a superset is, how it is performed and what it is needed for.

Superset, or super series, means that an athlete performs two exercises in a row without rest on antagonist muscles (located nearby, but intended to perform opposite functions).

Examples of antagonist muscles are the biceps and triceps: the first flexes the arm at the elbow joint, and the second extends it. The pectoral muscles push the arms, and the latissimus dorsi muscles pull them. There are many such pairs of muscles in our body.

Keeping a training diary is a must for those who want to achieve great results. Experts have developed a convenient all-in-one workout and nutrition diary. Affordable price, functional design. Buy a training diary and get more pleasure from your training!

Superset and complex set

Very often a superset is confused with a complex set. Let's find out! Many people incorrectly believe that any two exercises done without a pause are a superset. Here are the differences between a superset and a complex set:

• SUPERSET = done on antagonist muscles
• COMPLEX SET = done on the same muscle

For example: a superset will be obtained if you first do a biceps curl, and then immediately a French press. A complex set - if, after curling your arms with a barbell, you do a dumbbell curl for the biceps.

Some novice athletes combine in supersets exercises for muscles that are far from each other and have functions that are completely different in their anatomy. An example of an unsuccessful combination is the combination of a squat with a barbell and a bench press. This happens due to a misunderstanding of the process that occurs in the body when performing a superset - to ensure that blood is pumped into a certain part of the body. It is impossible to pump blood into the chest and legs at the same time, and such training will be of no use. So don’t forget: only exercises for antagonist muscles can be combined into a superset.

How to perform a superset

Technically, performing a superset is easy: you just need to combine two exercises into one and perform it without rest. When one super series is completed, a short break is needed, after which a new super series can begin.

• after performing a barbell curl, you can immediately begin performing arm extensions on a block - this is an example of a superset on antagonist muscles;
• After bench press, immediately start lifting the dumbbells while lying down - this is an example of working with the same muscle group.

When you perform several supersets for one muscle group (example - biceps and triceps antagonists), the muscles in your arms will increase in volume and harden. But this is observed only for the first time; soon the muscles will shrink and return to the same volume that was before they were pumped up. An effect similar to pumping occurs.

Why are supersets needed?

The main reasons for using supersets in training:

• faster muscle recovery during training. This happens because the superset uses antagonist muscles. Scientists have found that when an already tired muscle receives a small load (for example, the biceps while working the triceps), it recovers faster. It turns out that your muscles will quickly become ready for a new approach.
• more active supply of muscles with nutrients. When you stop loading the muscle, blood begins to drain from the muscle, and with it oxygen and nutrients. But due to the fact that the muscle is activated during the next exercise in a superset on the antagonist muscle, the blood continues to actively supply nutrients.

If you do the same exercises, you start to get bored with them. The muscles get used to it, and nothing new happens to them. Supersets are a great way to add variety to your training. In addition, they save time. This is especially convenient if a person does not have enough time for a full workout and intends to conduct the lesson quickly and dynamically.

How to properly use supersets in training

When performing a superset, you should not chase weight. For any volume training, you can choose a working weight such that you can technically perform all repetitions and approaches. You can hit a lot of plates and give up after just one set of supersets. This will not have any effect. Volume training shakes up your muscles and provides them with new growth stimulation, forcing them to adapt in new ways.

It’s often not worth doing supersets: they will work worse. For one muscle group, it is optimal to perform a superset once a week or two. You and your muscles need to have time to recover, since increasing the intensity of your training using these methods puts a lot of stress on your muscles and nervous system.

In your training, supersets can be used both at the stage when you are trying to burn excess fat while cutting and losing weight, and during the stage of gaining muscle mass and increasing strength.

When cutting, you need to force the body to burn more calories than it takes in. The most important element in this is diet, but not only it. You can't do it without proper training. Training with iron uses a lot of energy, but adding supersets to your training program will help you burn energy even more intensely because you will be training more productively without pausing.

Rest between exercises in a superset

A classic superset is considered to be a superset, which is performed without rest between exercises. But there is an opinion that a short rest (30 seconds) in supersets will still not be superfluous. This is explained by the fact that thanks to a short respite, the benefits of performing exercises with a superset are preserved, but in addition to this, due to rest, the muscles have time to recover, which increases the effectiveness of the training.

In addition to training, restoration of orgasm and proper nutrition are very important. Regardless of your goal, taking sports supplements will help you achieve it faster! Visit our sports nutrition store.

What are trisets and giant sets?

There is nothing special about these scary-sounding names. A triset is simply a triple superset in which three exercises are performed in a row. A giant set differs from a triset in that more than three exercises are performed in one set. That's all the differences.

conclusions

The supersets you learned about today are a great bodybuilding technique. They diversify your workouts and make them more interesting. With their help, training becomes more intense, supersets help both increase muscle mass and achieve weight loss.

Liked? - Tell your friends!