Ever hit a plateau in your workout? Have all the cardio and weights training just stop getting you the result you use to see in the first few months of going back to the gym? Well, there’s hope yet! Working out with Supersets might be just what you need to burn fat, and get that muscle tone you crave.
A superset is performed when two exercises are performed in a row without stopping.
When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, improved cardiac function, and elevated HDL cholesterol.
Supersets will help you speed up your workout, keep your heart rate high and avoid unbalanced muscle growth. Since supersets are tougher than regular sets, you need to do them alternate days to avoid injury. Working out like that every day is bad news – your body has no time to recover and you will be prone to injury.
There are 2 types of Supersets. Either you work out the same muscle to exhaustion, or you work out the two opposing muscles (push and pull). Either way, the workout is super tough!
Here are some examples:
Best muscle-building combos
Follow these superset combinations to achieve your chosen result. Do 10 repetitions of each exercise (20 reps per superset in total).
An isolation exercise + a compound exercise = 1 superset
Cable crossover + Flat bench dumbbell press = Perky chest
Cable reverse flys + Wide grip pull-up = Nice V shaped back
Leg extensions + Front squat = Sexy toned quads
Hamstring curls + Stiff leg deadlift = Sexy hamstrings
Concentration curls + Underhand pull-ups = Toned and ripped biceps
Parallel bar dips + Tricep pushdowns = Sexy Triceps
Standing dumbbell press + Lateral raises = V-shape shoulders
Barbell deadlift + Back extensions = Gorgeous glutes
Best fat-burning combos
Superset one Front squats + Leg extensions
Superset two Standing barbell shoulder press + Overhand grip pull-ups
Superset three Underhand grip pull-ups + Close grip bench press
Superset four Back extensions + V-ups
How to do them
Weight 70% of the maximum you can lift in one rep
Rest after each superset 60 seconds