Superset Meaning with Examples


Superset Meaning

A Superset is a set of exercises involving two or more different exercises with no rest in between each exercise. In these instances, the first exercise is performed for a specific number of repetitions (reps), followed by the second for another number of reps. Typically, both exercises are usually compound movements that require free weight for resistance.

Supersetting (or pairing) exercises is a great way to ramp up the intensity. It increases your workout time, saves time and can be as super simple as alternating for a few rounds or as complex as modifying holding positions.

The term superset originated in the early 20th century. It was used as a training technique for weight lifters by taking them from one exercise to another with no break. A great deal of emphasis is placed on exercise performance and efficiency supersets are used to keep rest periods short. Understanding the basics of supersets is important so you get an efficient workout that helps you reach your fitness goals.

Superset Benefits

When it comes to training, supersets are a way to push yourself harder in the gym by ramping up your heart rate and increasing your body temperature. Supersets also happen to be one of the better strategies for diversifying your routine and avoiding plateaus while adding muscle. Ultimately, supersets are performed in different ways and with different equipment, but they all share a similar goal: more effectiveness. Supersets are a great way to push the limits of your body when lifting weights!

Superset Example

The best superset workout plan will help you achieve your weight-lifting goals effectively. They build muscle mass, increase power, and can be used by everyone, from beginners to the most advanced bodybuilder. But the greatest part of supersets is that they make your workouts shorter, more enjoyable, and more effective. There are different types of supersets including hybrid, compound, and traditional.

The antagonist superset is a training method in which you are going to improve your endurance and strength. The name “antagonist” refers to the muscles that work in opposite direction — for example, one set you work chest muscles while in another set you work back muscles.

The agonist superset uses a similar method and trains similar muscle groups. For example, if you want to train your biceps and lats, you will do pullups and Lat pulldowns in the same set with no rest in between.

You can also do unrelated exercises such as a squat and shoulder press to work your body totally and completely. This will burn more calories and build strength faster and in a shorter amount of time.

Chest Superset

The chest superset combines four of the most effective and time efficient chest exercises: – Push Ups – Incline Bench Press – Dumbbell Flyes – Incline Dumbbell Press The first two exercises target the hardest to hit chest muscles while the second two focus on supporting (and often forgotten) muscles. A chest superset is a great addition to your chest workout routine that will help you build an impressive chest. You can also use this chest superset as a standalone workout: Repeat 2-3 times with 30 seconds rest between each superset. Here are 7 great chest superset examples.

Shoulder Superset

Shoulder supersets are a killer mass-building technique for your deltoids, literally. The shoulder girdle consists of the scapulas and clavicles, along with the surrounding musculature which is primary used for movement. Working the shoulder muscles can be a great way to improve your posture and performance on other exercises. Shoulder exercises are a great way to improve your lifts as well as provide overall strength. A great shoulder superset would be to combine a front and side raise with a pushup or overhead press. The combination of these exercises will give you a great shoulder workout. Here are some good supersets to pair with military press.

Biceps Superset

The biceps are a pair of muscles that are located at the front of the upper arm. They make up about 1/3 of the upper arm, and connect to the shoulder at the collarbone and to the forearm. The main function of this muscle is to control extension at the elbow joint and to rotate your forearm. Combine the bicep curl and the pullup to give yourself a great biceps superset workout. Here are 5 great biceps superset examples.

Leg Supersets

Leg Supersets are a great way to add a new flavor to your weight training sessions. This style of weight training is usually favored by bodybuilders and those who focus on muscle growth. Improving lower body strength is one of the best things you can do to increase overall mobility, prevent injury, and improve athletic performance. Your legs are the largest muscles in your body and depending on your sport or type of exercise, you may want to focus more on specific areas like your quads, hamstrings or calves. Try supersetting or pairing exercises like the hamstring curl and the leg press or the jump squat and the lunge. Here are some great leg supersets.

Supersets are a great way to get strong and fit quickly!!

did you know??

Drop Set Meaning

A drop set is a mass building technique in which you do “drop sets” to continue increasing the amount of weight on a barbell. Drop sets are done by decreasing the number of repetitions and increasing the amount of weight being lifted, again and again and again… Drop sets are a popular technique for building muscle mass. They can also be used for strength training and powerlifting.

How do you do a superset?

A superset is where you combine two or more exercises into one exercise with no rest in between. Supersets are one of the best ways to improve your fitness quickly. They cut down wasted time and force you to get maximum results in a minimum amount of time. For example, do jumping jacks and high knees together or pushups and planks.

How many reps is a superset?

The number of reps you should do is based on your goals and what you want to accomplish. If you are going for mass, do more reps. If you are going for strength, do higher reps and less weight. When performing a superset, the amount of sets that you do is halved in comparison to when you do each exercise as separate sets. For example, if you did 4 sets of the 8 reps of the bench press and 4 sets of 8 reps of the lat pull downs, if they were done as separate exercises then the total would be eight sets. This can apply to any type of supersets where one or more muscle groups are targeted.

Summary: Superset Meaning with Examples

Supersets are important because they give the user a lot of bang for their buck, why spend time going to the gym and only doing one muscle group since their are major muscle groups like legs, back and chest or shoulders that can be worked. Supersets involve doing two exercises in a row for a particular muscle group, with little to no rest in between. This kind of training allows you to get more done in less time. If you think about it, if one muscle group is working, then there is no point of doing another exercise for that same body part. It’s recommended that you do three super sets for one body part with at least two days of rest in between the super sets. 

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