You might have seen the word ‘supersets’ floating around on an influencers Instagram or heard it mentioned by gym trainers, but you might not know what it means. In the simplest terms, a superset is a type of gym technique that is designed to maximise your time during a workout. But what are the benefits of adding supersets to your workout?
What Are Supersets?
Supersets are a technique to allow you to get the most out of your workout by keeping the rest time short. Usually, a superset is made up of two exercises (e.g. bicep curls and tricep dips) that are alternated without a rest in between. The idea is to do a set amount of each exercise, take a short rest, and then repeat the set again.
There are three main types of supersets:
- An Antagonist Superset: these supersets target opposing muscle groups—for example, one exercise that targets the triceps and the other targeting the biceps. The advantage of this kind of superset is that you can maximise your recovery time, as when the one muscle is being worked its opposite is relaxed, and therefore you only need to take shorter breaks between sets.
- An Agonist Superset: these supersets target the same muscle group with both exercises, for example, the chest. The advantage of this is that you are adding intensity to your workout by really targeting and working one area of your body with maximum intensity.
- The Unrelated Superset: this kind of superset targets two very separate muscle groups, for example, lunges and pushups. The advantage of this kind of superset is that you are not overworking one area of your body and you, therefore, do not lose strength in one muscle group, allowing you to perform higher quality reps throughout the set.
What Are The Advantages Of Supersets?
- One advantage of supersets is their ability to allow you to boost your performance in specific targeted areas. For instance, if you are trying to improve your squat performance, you can superset jump squats and weighted squats to target the muscle groups with explosive movements. Or if you’re looking to improve your upper body strength, you can focus on two exercises that are target those muscle groups and intensely work those areas.
- Doing supersets of the same muscle groups (the agonist superset style) allows you to target those areas with greater intensity in a shorter period of time.
- You also have the advantage of keeping your workout simple, but because you are switching between different exercises so that you will not get bored doing the same one exercise over and over.
- Lastly, the biggest advantage of a superset workout is that you are getting an intense workout in a short period of time. By taking short breaks and performing quick reps, you are maximising your workout time without compromising on intensity.
In conclusion, supersets are a great way to add variety to your workout routine. If you are short on time, you can still get a powerful workout, and if you have the time, you can target specific groups with high intensity.
A personal trainer will be able to assist you in terms of adding supersets into your routine. Perhaps you want to become a personal trainer yourself and learn all that there is to know about health, fitness and everything in between. Follow this link to learn more about this course.