How Important Are Supersets?
Gym rat or not, there is an allure to knowing what you are talking about at the gym. It is easy to hop on the treadmill for 30 minutes or head to whichever machine is open, but there is something empowering about designing a workout tailored to your goals and knowing exactly why you are doing each exercise.
Chances are you have heard of the term “superset” as part of a strength training routine. While being a popular term, supersets are still shrouded in a bit of mystery regarding what they are and how to do them right. Let’s talk about what a superset is.
What is a Superset?
At its core, a superset workout is fairly simple. It is a type of strength training that involves alternating sets of two different exercises with no rest in between. For example, doing a set of tricep dips and a set of bicep curls, alternating until you have finished all of the sets is one way to do a superset.
However, many people believe throwing two exercises together with the goal of getting tired and sweaty is the proper way to execute a superset. When put together correctly, supersets are designed to boost performance, burn fat, build muscle and endurance, and cut your workout time in half.
Be careful! If you pair two exercises incorrectly, you could be setting yourself up for aches, injuries, pains, and even an ineffective workout. To avoid this, select your workout carefully and talk with your personal trainer for best recommendations. More on what is a superset, benefits, risks, and how-to’s here.
Different Types of Supersets
Knowing the broad definition of “supersets” will usually do the trick in the general gym setting. However, If you want to dive deeper, learn the different types of superset workouts and how they can get you to your weight lifting goals.
Antagonist Superset
An antagonist superset is a true superset. This is when you do two exercises that target opposing muscle groups. Think alternating bicep and tricep workouts. The main benefit is that your muscles will recover faster in between sets. When one muscle is contracted, its functional opposite is able to relax. This reduces the need for a break or rest time between exercises.
Agonist Superset
This superset is when both exercises work the same muscle groups. For example, a pullup to a barbell bicep curl. These supersets will target a specific zone and get your muscles burning. They are useful if you want to add intensity and volume to a workout.
Unrelated Supersets
Unrelated supersets are when two exercises use completely different muscle groups. For example, a lunge and a shoulder press. This superset is useful for when you do not want to lose any strength going from one exercise to the other.
Mistakes to Avoid
Do Not Overwork Your Core
When doing a superset, be careful to not overwork your core. Your core keeps you stable, so if you tire it out before doing another set of complex exercises you could be setting yourself up for injury.
Do Not Crush Your Spine
Certain exercises will naturally compress your spine, especially exercises that require added weight. If you consistently superset two compressive exercises together, like a weighted squat and lunge, you may be setting yourself up for long-term problems. This could include back pain and injuries.
Do Not Do Back-Body Stuff Last
Train your posterior chain, the muscles running down the back of your body, first. By training those muscles first, you will get more activation and stability for the movements that come after. For example, if you are supersetting a dumbbell bench press and a kettlebell row, do the row first. This will activate the stabilizing muscles around your shoulders, boosting your stability and enhancing your performance for the bench press. Prioritizing your posterior chain movements may even help you lift more, complete more reps, and make the workout feel easier.
Superset FAQs
Below are some common questions relating to supersets, how to do them, etc. If you have further questions, please contact the experts at Xperience Fitness for additional information:
As discussed in this article, supersets involve performing two different sets of exercises with minimal rest in-between them. They are an excellent choice for when you need to maximize your time in the gym.
A true superset is one that pairs two exercises that work opposite muscle groups. How to do a superset involves choosing exercises with muscles that actually oppose each other. For example, you can choose to do a chest press and back row, glute bridge and front lunge, or biceps curl and triceps kickback. Your coach can guide you specifically on how to perform a superset.
There are plenty of different supersets to choose from for your workout. These include the chest and back superset, shoulders and back superset, lower-body strength and power superset, upper and lower-body superset, and the legs and back superset. For guidance and best results, talk with your personal trainer.