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Definition

A superset is a strength training technique that involves performing two exercises back-to-back, without resting between them. These exercises are usually targeting different muscle groups. This means that while one muscle group is working, the other is resting. Resting between supersets is generally kept to a minimum, usually no more than 30 seconds.

Types of Supersets

Pre-Exhaustion Superset: This involves doing an isolation exercise to target a specific muscle group followed by a compound exercise that recruits the same muscle group. For example, a triceps extension followed by a bench press.

Post-Exhaustion Superset: This involves doing a compound exercise that targets multiple muscle groups followed by an isolation exercise that focuses on a single muscle group. For example, a bench press followed by a triceps extension.

Compound Superset: This involves performing back-to-back compound exercises that target different muscle groups. For example, a squat followed by a bench press.

Benefits

Supersets can be used to save time in the gym, as they allow you to complete more work in less time. They can also be used to increase training intensity and improve muscle endurance. Additionally, supersets can be a great way to add variety to your workouts and challenge your muscles in new ways.

Drawbacks

One of the main drawbacks of supersets is that they can cause muscular fatigue, reducing the amount of weight that can be lifted for each exercise. Additionally, because supersets are more challenging than traditional sets, they can increase the risk of injury if performed incorrectly.

Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.