Are you tired of doing the same workouts week after week? Do you find yourself moving through your usual menu of training sessions with less-than-optimal enthusiasm? Has your performance reached a plateau? If the answer to any of the above questions is yes, it's time to learn about Super Sets.
What are Super Sets?
A Super Set is a series of intervals or exercises which are carried out without any recovery. See if you can do two exercises back to back without any rest in between. This increases the intensity of work in a specific muscle group, making it develop faster. Super Sets also make your workouts time efficient.
Very few other forms of training can test your limits as much as Super Set training. When you carry out Super Sets, you challenge your boundaries. You begin to look forward to your workouts because they are so challenging - and so different from what you usually do. It basically requires you to keep working at your relative maximal intensity over the duration of your workout. You challenge your muscles to work as hard as they possibly can for an extended period and a maximum improvement in strength takes place.
Check out the different kinds of Super Sets you can do:
Single body part Super Sets let you perform back-to-back exercises for a particular body part. If you’re working your biceps, do Biceps Curls followed by Hammer Curls.
Antagonistic Super Sets work on opposing muscle groups. An example would be doing chest press and cable row for your chest.
Pre-exhaust Super Sets let you do an isolation exercise followed by a compound exercise. An isolation exercise works one muscle group while compound exercises move the body through more than one joint. Try cable rows followed by a deadlift to exercise your back.
Giant Sets are like doing back-to-back super sets, which means you do three or more exercises. Do a bench press, a dumbbell fly, push-ups and a cable crossover to work out your chest.
In-set Super Sets let you do two different exercises for a particular area, doing one after the other. For example, do one rep of front raises followed by one rep of lat raises, alternately. This combination works your shoulders.
A unique three-body part combination utilizes the in-set style for three different body parts, say your biceps, shoulder and triceps. A classic example would be doing one rep of bicep curl followed by a rep of Arnold press then progressing straight to a rep of triceps extension, and counting all this as one rep, starting again with the bicep curl for the next rep and so on.
Precautions
While you may combine any of the above Super Sets for a unique workout routine, be sure not to subject the same body part to two different kinds of Super Sets. If you do a Single Body Part Super Set for your biceps, be sure not to include it in an Antagonist Super Set with the triceps. This will avoid placing too much stress on the muscle and keep you from getting injured during your workout.
While Isolation Exercises have their benefits, our bodies are designed for our muscles to work together. It only makes sense that we exercise these muscle groups together. If you are interested in gaining serious muscle, chat with your online coach today and ask about Super Sets. Your body will never be the same again.
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