Save time in the Gym with Superset Training and Build Muscle

Under common training methods we perform an exercise and then take rest before going over to the next set. In superset training we perform two exercises back to back without taking any rest in between. This combination of two exercises is called a superset. Superset training provides various advantages over the common training methods. In this article we will discuss the advantages of superset training and how you can include them in your workout.

Supersets as mentioned previously involve performing two different exercises back to back without any rest in between. One of the biggest benefits of supersets is that you can do more work in less time, therefore saving the amount of time you need to spend in the gym. Supersets are great for both muscle gain and fat loss as they allow you to intensify your workout by including more work in less time. Supersets however are not very good if you are interested in building muscular strength or explosive power, as you will not be able to lift your maximal weights while performing supersets.

Generally there are two types of supersets.

1. Superset involving two exercises targeting different muscle groups
2. Superset involving two exercises targeting same muscle groups

Supersets for different Muscle Groups

In such supersets you perform two exercises for different muscles back to back. Generally here the muscles engaged are opposing in terms of movement. As an example you perform a biceps exercise and immediately follow it up with a triceps exercise. Or you perform a pushing exercise and immediately follow it up with a pulling exercise. As an example you perform Bench Press and immediately follow it up with Rows. This approach works great because when you are performing a particular muscle group, the opposing muscle group is resting and therefore you can include more work in the same time. Such an approach therefore is great when you are trying to lose fat.

Another way to make sure that in your supersets when you are performing one exercise the muscles of the other exercise are resting is to include a superset of an exercise engaging the lower body muscle group followed by an exercise for the upper body. As an example you can perform squats and immediately follow it up with pull-ups. Such an approach is also great for fat loss and is also a great time saver.

Supersets for same Muscle Groups

In such supersets you perform two exercises for same muscles back to back. Such supersets are more suited for muscle gain. Here generally there are two approaches that can be followed.

1. Compound Exercise followed by an isolation exercise: Here you perform a difficult compound exercise for a certain muscle group and immediately follow it up with an easier isolation exercise for the same muscle group. As an example for your chest you will perform bench press and immediately follow it up with cable flyes. This approach to a certain extent is same as the drop sets we discussed in our previous video, the only difference being that instead of decreasing the weight lifter you perform an easier exercise for the same muscle group.
2. Isolation Exercise followed by a Compound Exercise: Here you perform an easier isolation exercise before performing the difficult compound exercise. This approach is also called pre-exhaustion, as here you are pre exhausting your target muscle group before really hitting your muscles. Bodybuilders use this technique to target a lagging muscle group. Since a compound exercise targets multiple muscle groups, sometimes due to weak supporting muscles you are not able to optimally target your main muscle group. By pre- exhausting your muscle you target it better. To learn more you can refer to my youtube video on pre-exhaustion.

To conclude Supersets are a great way to do more work in smaller time. You can modify your superset training for both muscle gain and fat loss.

Originally published at www.kaa-yaa.com.