Supersetting is a weight-training technique in which the lifter completes two to three exercises back-to-back with an ensuing rest period. Supersets can consist of exercises for the same body part, or they can target opposing muscle groups. While this method may be implemented for workout diversity or time management, research has proven that it enhances post-exercise calorie burning and aids in muscular development. After examining the principles of supersetting, try applying them to two workouts for the back, shoulders and biceps.
Sequencing a Superset
There is no scientific formula for designing a superset. If you want to target just one muscle group, choose at least two exercises for that body part. You will perform them back-to-back with no rest in between beyond the time it takes you to transition. You may need to lower the weight you are used to handling to accommodate this increase in training volume. Another option is to select opposing muscle groups and target them with superset sequencing. For example, perform biceps curls with triceps extensions back-to-back to target the muscles of the upper arms.
Benefits of Supersetting
Supersetting is time efficient and often employed to train a variety of muscle groups in a short period. It is also used by lifters and bodybuilders to diversify stale routines, as its endless sequencing options provide an outlet for creativity.
On the more technical side, supersetting extends the period of excess post-exercise oxygen consumption known as EPOC. A longer time in EPOC translates to more calories burned even after you have finished exercising, a fact that may be of value for those interested in weight loss or improving body composition. Finally, supersetting stimulates the release of anabolic hormones and human growth hormone, which aid in muscular growth.
Supersetting Same Muscle Groups
The first way to sequence supersets is to place exercises for the same muscle group consecutively. The intention here is to fatigue an individual muscle in the first set and then, using assisting muscle groups, bring the original muscle to absolute failure. Here's an example: For biceps, start with a set of barbell or dumbbell curls followed by a set of chin-ups. For shoulders, begin with a dumbbell lateral raise and move right into a set of upright rows. You could also target your shoulders with a front raise followed by a shoulder press. To isolate the latissimus dorsi, or "lats," in your back, start on the cable with a straight arm pressdown and switch quickly to a lat pulldown.
Supersetting Opposing Muscle Groups
The back, shoulders, and biceps are not technically opposing muscle groups. In fact, the biceps work together with the back in nearly all exercises that involve pulling or rowing. Therefore, in designing supersets for these muscle groups, it will be most effective to alternate exercises for back/biceps with those for shoulders. For example, start with a bent-over row for back and biceps and proceed to an overhead press for shoulders. In the next superset, start with a front raise for shoulders followed by chinups for back and biceps. For the final pairing, perform a lateral raise for shoulders followed by curls for biceps.
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