Superset

You have various programming options to make the most out of your time in the gym when it comes to maximising fitness gains from your workout routine. You’ve probably heard of supersets in the context of weight training. Supersets are a popular way to increase the aerobic intensity of your regular lifting programme while also cutting down on the amount of time it takes to complete each session. 

Supersets:

A superset is when you do two distinct workouts back-to-back with only a few seconds of break in between. Before going on to the second exercise, traditional resistance-training programming requires you to complete all prescribed sets of the first exercise.

When you do supersets, you complete the first set of the second exercise immediately after finishing the first set of the first exercise, and then do the second set of the first exercise.

With both techniques, the total number of sets is often the same; however, the duration of rest is reduced because the sets are performed back-to-back before taking the customary rest between weightlifting sets. As a result of the short rest interval, the workout time is cut in half and the aerobic intensity is boosted. 

Types of supersets: 

Push-pull supersets: 

Supersets of push-pull exercises combine two workouts that target opposing muscle groups.

When it comes to weight training for muscle building, push-pull supersets are a terrific way to cut down on total workout time.

Despite the short rest period, your strength on the second exercise will be less weakened from the first because you’re exercising opposing muscle groups.

The muscles utilised in the first exercise should have had enough time to recuperate between your rest intervals and the time spent on the second exercise set by the time you start your second set. 

Some examples of push-pull supersets are: 

• Bench press, then rows with a barbell 
• Extension of the quadriceps followed by hamstring curls 
• Pull-ups after a barbell overhead press 

Upper-lower supersets: 

The second sort of superset involves doing an upper-body exercise first, then a lower-body exercise, or vice versa. This strategy allows you to work major muscle groups in the lower body while also working on the upper body.

Supersets of upper-lower exercises are a fantastic approach to get aerobic benefits while strength training, especially when rest times are brief. 

Pre-exhaustion compound-isolation sets: 

The third way to superset is to do an isolation exercise followed by a complex exercise that targets the same muscle area. Perform bicep curls followed by seated rows, for example.

The isolation movement might be done first or second. If you do the rows first, your pre-exhausted biceps will have less output on the row, requiring you to use more of your back muscles.

Following a compound exercise with an isolated exercise, termed as a post-exhaustion superset, will give that muscle an extra burst of work, and you’ll definitely feel the burn. 

Compound or cluster sets: 

Cluster sets are the most advanced sort of superset, requiring you to do a high-resistance compound exercise in many mini-sets rather than one big set.

When you finish a cluster set, you will have done the same number of repetitions as a standard set. However, you will theoretically have more power with the additional rest time. Instead of lifting at 75% of your one-repetition maximum (1RM), you might lift at 90%. 

Cluster sets are a difficult and effective approach to produce gradual overload without burning out because of this.

Cluster sets, according to some study, may aid power and velocity maintenance during sport training since they allow you to operate closer to your maximum output for more reps. 

Staggered supersets:

You can rest one muscle group while working on another with a staggered superset. As a result, rather than pushing your muscles to their breaking point, you are allowing them to rest while you go on to something else. 

Benefits of supersets:

When opposed to a standard resistance programme in which you complete all sets of a particular exercise before moving on, the primary benefit of supersets is the overall reduced workout time for a given number of exercises. 

Supersets emphasise both stamina and ability, as the lack of a break between sets can be quite difficult. 

Conclusion: 

Push-pull supersets, according to research, elicit stronger aerobic and metabolic responses than typical programming while also shortening overall exercise time. Beyond the time savings and greater aerobic effect of supersets, evidence on the extra advantages of supersets is mixed.