The superset method offers a way to step up your workout routine by adding intensity and volume. Supersets involve multiple exercises that are completed without rest periods in between. Exercisers use this method to increase muscle fiber recruitment and as a way to save time.
Supersets
The superset method reduced your training time and adds intensity to your workouts. Supersets group two exercises that are completed without rest. Different types of supersets provide specific outcomes in your training. Some of the best superset types include antagonist training, which uses opposing muscle groups; pre-exhaustion supersets that fatigue muscle groups before compound movements; and giant supersets, which mirror the circuit training technique.
Antagonist Supersets
Antagonist supersets incorporate two movements that are completed consecutively that target two opposing muscle groups. Examples of opposing muscles include the chest and back, shoulders and lats, or quads and hamstrings. Examples of antagonist exercises include the bench press followed by the seated row to target the chest and back, or leg extensions followed by leg curls to focus on your quads and hamstrings. Using antagonist supersets allow for a full body workout in minimal time.
Pre-Exhaustion Supersets
Pre-exhaustion supersets refer to executing an isolation movement before a compound exercise that recruits the same muscle group. A compound exercise requires using multiple muscle groups to perform the movement. Isolation movements focus on using just one muscle group for recruitment. An example of a pre-exhaustion might consist of bicep curls followed by chinups. Other pre-exhaustion supersets include leg extensions paired with squats or tricep pushdowns followed by the bench press. The isolation exercise typically requires lighter weights and the compound exercise employs a heavier weight for use.
Giant Supersets
Giant supersets mimic the circuit training method. Giant supersets use three exercises that are performed together without rest. Two giant supersets, one for your upper body and lower body, provide a total body workout to minimize your workout duration. Examples include pushups, pullups, and military press for the upper body and lunges, deadlifts, and leg extensions for the lower body. This superset method offers exercisers with little time a way to achieve an effective workout.
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