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Supersets

Supersets. A simple yet effective method of training that will increase the workload onto your muscles. Simply put, a superset is when you perform a set of a certain exercise and without any rest, you immediately follow with another set of a different exercise. A superset will keep your heart rate elevated for a longer period of time, draw more blood into your muscles via your circulatory system, and increase the volume of your training, therefore increasing your calories burned per workout, building cardiovascular strength, and elevating your hypertrophy training.

How to:
Choose the two exercises you want to superset with. In our example we’ll be using an antagonist superset (utilizing opposite muscle groups), performing bent over rows, and bench press.
Make sure the proper weight is chosen for both exercises so you’ll be able to perform your allotted reps.
Perform the bent over rows, and immediately move onto bench press with little to no rest.
Once you’ve completed your superset, feel free to rest and recover before moving into your next superset.

Do not:
DO NOT rest too long after completing your first exercise before moving into your second exercise. The point of a superset is to place stress onto your cardiovascular and muscular endurance.
DO NOT exceed your physical capabilities. If you feel performing supersets is too difficult and you can’t catch your breath, or your form is breaking on the exercises, discontinue using supersets and instead work on single sets with higher repetitions and specific cardiovascular training.
DO NOT feel the need to superset every exercise. Although supersetting every exercise can indeed be useful for time management and muscular fatigue, it can place a large increase of volume and stress onto the muscles which could lead to overtraining, especially if you’re a beginner.

Feel free to experiment supersetting with different exercises and muscle groups. Either supersetting the same muscles utilizing different movements, or supersetting antagonist muscles like the example we used. You’ll quickly learn supersets can be a useful tool to help you gain your ultimate physical form.

#bodybuilding #exercise #tutorial

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