Experimenting with different types of workout programs prevents boredom and ensures that you continue to get results. A superset workout program involves performing two exercises back to back with minimal rest. A superset workout can involve the same muscle group or opposing muscle groups. The key to an effective superset workout program is minimizing rest to fatigue your muscles.
These steps demonstrate how to perform a superset program for the opposing muscles of the arm--biceps and triceps. The exercises are the standing barbell curl and triceps dip.
Step 1
Keep your equipment in close proximity when performing a superset. Place a barbell on the floor in front of you loaded with your weight of choice for the barbell curl. Have a horizontal bench nearby to complete the triceps dip.
Step 2
Stand with your back straight and hold the barbell in front of your body with an underhand grip, hands slightly wider than shoulder width apart.
Step 3
Exhale and raise the barbell by bending your elbows and contracting your biceps. Isometrically contract your glutes, muscles of the abdomen and spine to stabilize your torso.
Step 4
Return the barbell to starting position and inhale. Repeat Steps 2 and 3 until muscle fatigue is reached in your biceps muscle.
Step 5
Immediately walk over to the horizontal bench. Place your hands on the edge of the bench and extend your legs straight out in front of you.
Step 6
Inhale and dip your body by bending your elbows.
Step 7
Exhale and raise your body by extending your elbows. Keep your legs out in front of your body the entire time. Repeat this dip motion until muscle fatigue is reached in your triceps muscles.
Step 8
Rest for 30 seconds and then repeat Steps 2 through 7 until the desired number of sets or rotations are complete. An ideal number of sets is three.
Tips and Warnings
- Rest only after the superset is complete. Stretch after each superset. A superset can be done with any muscle group. The key is to work the same or opposing muscle groups back to back until you reach fatigue.
- Consult with a physician before beginning any fitness program. Always practice safe lifting techniques by maintaining proper form and breathing out on the lift portion of the exercise.
Things You'll Need
- Resistance training equipment
References
- "Health Fitness Instructor’s Handbook"; Edward T. Howley, B. Don Fanks; 1997
- "Strength Training Anatomy"; Frederic Delavier; 2006
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