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Best Superset Workout: 6 Superset Exercises for Full-Body Workout

By Born Tough on

However, it is not possible to take out a specific hour for the workout from your daily routine. What are you going to do then? Missed your workout? Not at all! There are some standards that have been set for workouts. That's the traditional workouts, following the same boring routine. Gradually, it leads you to a plateau, where your muscles stop gaining and your weight stops losing.

Let’s try to shake things up. Alter your standard workout routine with some modern workout techniques that meet your demands more perfectly than traditional ways. One of the most common and popular methods for packing in more work in less time is the superset. The term sounds like an approach fit for a muscled-up hero of the gym – and while applying supersets to your own regimen is actually fairly simple, you might find that you get more powerful results once you start pairing up your exercises.

However, supersets have a wide range of applicability. No matter who you are, supersets can be useful when programmed with intent.

When working for hypertrophy gains, supersets help bodybuilders increase their total time under tension. Recreational lifters can choose supersets to decrease their total workout time and increase their work capacity. And athletes will use supersets to improve their strength and power adaptation.

In this article we’ll discuss the following:

What are Supersets?

A superset is a set of two exercises that are performed one after the other with little or no breaks in between. Because you only rest once you've completed two motions, rather than spending time between each set doing just one exercise, this technique can help you cut your workout time in half. If your goal is to create short exercises that increase muscular endurance and metabolic fitness in the weight room, supersets will be your best friend.

Relevant Reading: What Are Supersets? Common Types and Benefits of Supersets

What are the Benefits of Super Sets?

Following are the three benefits of supersets to prove that your time and effort are worth it.

1.    Decreased Total Workout Time

Supersets let you get more done in less time. It's ideal for all busy athletes and lifters who wish to stick to their workout program while also keeping up with their busy schedules. If you're short on time, try adding supersets to your accessory work to get more work done faster while still meeting your entire exercise volume.

2.    Increased Total Workout Capacity

Work capacity comprises completing a specific amount of effort in a specific length of time, recovering from that work, and gradually adapting. Supersets are beneficial to lifters who want to develop their ability to execute big quantities of work in less time since they naturally increase the amount of work performed inside a given set.

3.    Improved Hypertrophy Gains

In addition to reducing total workout time, supersets can help with hypertrophic adaptations. By doing back-to-back similar muscle group targeted exercises, we can drive ourselves closer to failure and engage more muscle fibers as effort increases throughout the superset.

Note:

One exception to this benefit is that you must be smart with your programming because too much back-to-back muscle group superset training might create fatigue accumulation more quickly. Perform these supersets at the end of your workout if possible.

Who Should Use Supersets?

As previously mentioned, supersets can be used by a wide range of lifters. The acknowledgment of the "how" is most important when considering the "who" with supersets. This entails employing a superset strategy rather than programming workouts haphazardly because it appears to be cool.

       Athletes Who Want to Improve Power

Supersets can be incorporated into the workout routines of athletes who want to increase their power output. For this demographic, supersets with the same or similar muscle groups will be the preferred option.

       Busy Lifters That Want to Cutdown Workout Time

Lifters who need to complete their workouts quickly may find supersets useful. They should do upper-lower or agonist-antagonist supersets as much as possible.

       Lifters That Want to Increase their Muscle Hypertrophy

Supersets are useful for lifters who want to recruit more muscle fibers and get closer to exhaustion. Lifters frequently use supersets of the same or similar muscle groups to increase hypertrophy by increasing total time under tension. 

What are the Most Common Supersets?

Generating supersets randomly doesn’t help at all. You shouldn’t just combine two different exercises to make a superset and try to give it your best. Truly, it’s not going to give you anything in return.

For example, pairing shoulder exercises with clavicle exercises doesn’t have any effect on your body collectively. Try to make a pair with exercises in which the two opposite muscle groups work together. Below, we have listed some of the most common supersets that usually work together to make a whole set.

       Back and Chest

The back and chest supersets are the most commonly known by gym-goers. So, whenever you do a bench press or a pushup, you’re pushing something away from your torso. As in a row, the opposing motion has you pulling something toward your torso. This one is comparatively the fastest of the supersets out there.

Here is: A Beginner’s Guide to Best Middle Chest Exercises

       Biceps and Triceps

Biceps exercises are typically based on flexing your arm at the elbow and targeting the front of your arm. Meanwhile, straightening the arm emphasizes the back muscles (triceps) of your arm. However, this superset has an extra bonus: it’ll keep constant blood flow in your arms, meaning the muscles will get a constant supply of nutrients they need.   

       Hinge and Squats

Pairing a hinge motion, of which the deadlift is the most suitable example, with a squat motion ensures that you are attacking your legs with aggression. The front squat, goblet squat, or bodyweight squat are all examples of squat motions that emphasize your quads slightly more than#

 the hinge motion, which is, however, meant to stimulate hamstrings and glutes.

Additionally, these movements challenge your total body more than you think, leading to greater calorie burn and total body muscle development.

6 Super Set Exercises for Full-Body Workout

Below are the best superset exercises that will help you build more muscle than any regular full-body workout.

1.    Back Superset

Perform 5 rounds with no rest in between exercises. Rest 1 minute between rounds.

A1) Chest-Supported Row x 10 reps

A2) TRX Inverted Row x 10 reps

A3) Face pulls x 10 reps

2.    Triceps Superset

Perform 4 rounds with no rest in between exercises. Rest 1 minute between rounds.

A1) Dips x 12 reps

A2) Band Pull Down x 30 minimum

3.    Shoulders Superset

Perform 4 rounds with no rest in between exercises. Rest 1 minute between rounds.

A1) Dumbbell Push Press x 15 reps

A2) Dumbbell Overhead Reverse Lunges x 8 reps each side

4.    Chest Superset

Perform 6 rounds with no rest in between exercises. Rest 1 minute between rounds.

A1) Incline Dumbbell Bench Press x 12 reps

A2) TRX Pushup x 12 reps

5.    Biceps Superset

Perform 4 rounds with no rest in between exercises. Rest 1 minute between rounds.

A1) EZ Bar Curl x 10 reps

A2) Cable Curl x 10 reps

A3) Barbell Curl x hold halfway point for 30 seconds

6.    Legs Superset

Set the timer for 5 minutes. Perform as many rounds as possible.

A1) Front Squats x 8 reps

A2) Overhead Bodyweight Squats x 15 reps 

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