The superset method involves you performing two exercises that train opposing muscle groups or movement patterns without rest between exercises. This allows one group to work while the opposing group rests, which increases the rate of muscle growth and saves you time in your workouts, says physical therapist Gray Cook, author of "Athletic Body in Balance."
Pushing and Pulling
Pushing and pulling are the basic movement patterns for your upper body. Both require abdominal stability to keep your body in place while moving your arms and shoulders, working on all muscles in your upper body. You can use any pushing and pulling exercises for a push and pull superset, such as a dumbbell chest press with a standing dumbbell row, a pushup with a pullup, or a standing cable chest press with a standing cable row. For example, perform a set of pushups for 10 reps followed by a set of pullups for 10 reps without rest in between. Then rest for no more than one minute, and repeat the pattern two more times.
Lower Body and Upper Body
You can also perform any lower body exercise with any upper body exercise where one group rests and the other group works. For the lower body, you can perform squats, lunges, or step-ups, which work all of your lower body muscles while working on upper body stability. You can perform upper body exercises such as shoulder presses, lateral raises or any exercises among the pushing and pulling categories. For example, you can perform a set of squats back-to-back with a set of pullups or standing shoulder presses. Mix your exercises to create your own fun workout.
Arm Curls and Extensions
Arm curls and extensions can help you increase the size of your arms if getting bigger arms is your goal. You can do these exercises with a pair of dumbbells or a barbell. To do an arm curl, stand with your legs about shoulder-width apart and curl the dumbbells up with both arms until your elbows are slightly bent beyond 90 degrees. Hold the contraction for one second and lower the weight until your arms are fully extended.
For the arm extension, lie on a bench on your back while holding a dumbbell in each hand over your shoulders with your knuckles facing out. Lower the weights toward the sides of your head without moving your shoulders. Exhale and straighten your arms. For each exercise, perform two to three supersets for 10 to 12 reps each.
Power Endurance Training
Power endurance training is an advanced form of superset where you perform a strength exercise followed by a power exercise that moves in a similar pattern as the strength exercise. This method improves stamina and power development in the presence of early fatigue, says Coach Vern Gambetta, author of "Athletic Development." As your stamina improves, your time of recovery and muscle fatigue and soreness reduce over time. For example, you can perform a set of pushups followed by a set of medicine ball chest passes.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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