How and why to perform a superset

February 20, 2015 Admin Home page » Types of sets (approaches) and repetitions

Beginning builders of their own body, when they come to the gym, they think that they just need to take dumbbells, do a lot of repetitions and the muscles will grow by leaps and bounds, but not everything is so simple, there are many systems that force you to additionally involve a large number of muscles in the work, and therefore speed them up height.

What is a superset?

A superset is two exercises aimed at antagonist muscles, performed without a break. Sometimes a superset is called a super series of exercises. Please note that we are talking specifically about the load exerted on the antagonist muscles. These muscles produce the opposite actions. For example, the biceps and triceps muscles. The biceps helps to bend the arm at the elbow, and the triceps extends it. If the chest muscles push the arms, the latissimus dorsi muscles pull them. There are many such examples in the human body. Almost all movements of our body involve antagonist muscles.

Types of supersets.

A simple superset. Consists of 2 exercises for antagonist muscles.
Triset. 3 different exercises for the same muscle group that use antagonist muscles. Exercises are performed without pauses.
Giant sets. 4 or more 4 exercises to work one muscle group, using antagonist muscles
Jump sets. A training session for two muscle groups that uses antagonist muscles. Typically, jump sets involve 5-6 sets of exercises. For example, 3 sets are performed on 1 group, and then immediately 3 more on another. This could be 3 supersets for the chest muscles and 3 supersets for the back muscles.

Many people confuse a superset and a complex set, but they have a fundamental difference. A complex set is two exercises aimed at 1 muscle group. In essence, this is a basic and “finishing” exercise. When an athlete trains to failure. An example of a complex superset would be a barbell curl followed by dumbbell bicep curls without a break.

Supersets can be used both for fat burning training and for building muscle mass. Due to their high energy consumption, supersets are suitable for burning large amounts of energy reserves, and by working to failure with weights, supersets help pump up muscles to the maximum.

Superset training

One of these methods is SUPERSET - this is a load on one or 2 opposite muscle areas that are nearby and part of the same muscle group.

Remember, there are 2 opposite muscles next to each other, you cannot load muscles that are far from each other, they have different functions.

WHY DO YOU NEED SUPERSETS:

» Increasing the intensity of the workout, more blood enters the muscle fibers, and therefore nutrients, more weight is taken, the muscles react better, which has a positive effect on muscle growth;

» Fat burning effect due to the inclusion of more muscles;

» Saving time, instead of 1 exercise, 2 are performed in almost the same time;

» A variety of exercises, over time the muscles get used to the loads and stop responding to them, each new method makes it give a new impetus for their growth.

SUPERSET TECHNIQUE:

The main feature of a superset is that you perform 2 exercises without rest, move from one to the other immediately, maintaining a high level of training intensity, only at the end of it comes a short rest. To do this, make sure that you have the necessary sports equipment near you or that the necessary exercise equipment is not occupied.

Having performed the correct superset technique, you will feel how the muscles have swollen due to a large influx of blood, visually increased slightly in volume, the muscles have become harder and more massive, but unfortunately this is a short-term effect, after a few minutes the muscles will return to their original state. Don’t think that it will always be like this, otherwise tell me what’s the point of doing them at all? Over time, the muscles will harden in small steps, become more prominent and increase in volume while burning the hated fat.

Examples of supersets.

Supersets for arms (biceps + triceps):

Bending your arms on a block in a standing position.
Bench press with a narrow grip from a lying position.
Curling arms with dumbbells from a sitting position.
Extension of arms on a block from a standing position.
Lifting dumbbells with supination + French press.
Reverse grip pull-ups and dips.

Supersets for the pectoral muscles:

Bench press in a lying position, dumbbell raises from a lying position upside down.

Supersets for legs:

For the quadriceps – leg press, leg extension in the simulator.
For calves: standing calf raises, sitting calf raises.
Leg press, deadlift.
Barbell rows on straight legs, leg curls in the simulator.

Abs superset:

Bend over the block from a standing position, lifting bent legs from a lying position.
Hyperextension, lifting the body on a Roman chair.

What are supersets and how to use them.

It is known that monotonous training over time causes the body to become addicted, and working according to the same program is simply boring. In order to simultaneously solve both problems in athletics, there are several training techniques, one of which is the superset.

A superset or super series is an approach that combines two exercises that are performed with no or very short rest periods, lasting 15 to 20 seconds. The principle of performing a superset: the first exercise, immediately followed by the second, and then a short rest. The number of such series depends on how many approaches you have planned for yourself in advance. Typically, a superset includes exercises to work various muscle groups. The most successful super series are based on the work of antagonist muscles.

Antagonists are muscle groups that perform opposite functions, while being located next to each other. A clear example of the functioning of antagonist muscles is the flexion and extension of the arm at the elbow. The biceps are responsible for flexion and the triceps for extension. By the same principle, the leg bends and extends at the knee, only in this case the flexor is the biceps femoris muscle, the extensor is the quadriceps.

For well-known reasons, the super series does not combine two exercises aimed at stimulating muscles that are located in different parts of the body and perform different functions. Unsuccessful combinations include approaches combining exercises for the chest and hips. By using such a superset, we will get blood circulation, which, instead of pumping maximum oxygen and nutrients into one place, will distribute them throughout the body, trying to provide nutrition to the chest and thigh muscles. The effectiveness of such training will be significantly reduced, since one of the main tasks of the superset is to pump blood into one specific area of the body.

To create a superset, exercises for one large muscle group such as the deltoid muscles are also suitable.

The idea of a superset itself is wonderful, since supersets allow you to develop and maintain your body in good shape and at the same time save time. In addition to everything, a superset gives you a lot of useful sports opportunities such as fat burning. And although sports activities are ineffective without a diet, supersets themselves perfectly rid the body of extra pounds.

Read also: Tabata protocol: burn fat in minutes.

Training with weights takes a long time, in order to reduce their duration you should do almost without breaks. You can make the training energy-intensive and short in duration by introducing supersets into it. Super series help get rid of aerobic exercise that has already become habitual during classes. This happens because non-stop training in itself is already an aerobic exercise for the body.

Strengthening muscles is also a good reason to introduce supersets into your program. Super series provide a good blood supply to working muscles, which in turn is the key to the growth and development of muscle tissue. During training, blood flows in huge quantities to the muscles, creating a kind of blood cushion there that helps push more weight into the muscle. More intense muscle work brings better results; with each workout, muscles begin to grow and become stronger.

Supersets for biceps and triceps.

1A. Bending the arms from the lower block in a standing position - 3 sets of 10 repetitions.

1B. Close-grip bench press - 3 sets of 10 reps.

2A. Dumbbell curls - 3 sets of 10 reps.

2B. Extension on a block - 3 sets of 10 repetitions.

Supersets for chest muscles.

Stress is one of the main stimuli that triggers muscle growth. Supersets on antagonist muscles allow you to resort to this technique, however, a more effective super series in this case consists of two exercises for one muscle group. For example, a super series for the pectoral muscles might look like a dumbbell bench press combined with a dumbbell fly.

Read also: 3 main methods of muscle hypertrophy.

When working with an apparatus of a certain weight, even after the end of the exercise, when you are no longer able to do a single approach, it is false to believe that the muscles are not capable of more. Let's say you press 40 kg dumbbells 10 times, while you can easily do flyes with 16 kg dumbbells 10 more times. This is exactly the kind of high-intensity training that the super series implies.

It is also interesting that during work the super series is capable of working not just a muscle group, but each of its individual sections. Let’s take for example the same dumbbell bench press in a supine position. This exercise works all the pectoral muscles - upper, middle, outer and inner zones. To work out the external areas, it is necessary to include another approach in the training, which is a dumbbell fly. To work with the internal zones of the muscles, we will complete the super series with another exercise, replacing the fly by bringing the arms together on blocks or exercise machines. Another option for working out the selected area is to perform two exercises that focus on the desired muscle.

Below are some of the most popular supersets:

Super series on the back:
bent-over barbell row + wide-grip lat pull-down.
Super series for the pectoral muscles:
bench press + dumbbell crunches .
Super series on the shoulder girdle:
dumbbell press + lateral raises with dumbbells while standing.
Ab super series:
bending to the side with dumbbells + pulling your legs to your chest on an incline bench.
Super series for quadriceps:
leg press + leg extension on the machine .
Super series for hamstrings:
barbell row with straight legs + leg curls in a lying machine .
Calf super series:
standing calf raises in a machine + seated calf raises in a machine .
Super series for deltoid muscles have their own characteristics. And although the delta does not have antagonist muscles, the opposite work is performed by individual bundles of this muscle. It should be noted that by working with each of the bundles in turn, you are essentially working different muscles. When training the rear muscles, the front muscles are not included in the work and vice versa.

Read also: Deadlift - 4 secret techniques.

Particularly important is information about breaks during training. There should be no pauses between double sets of a superset, but upon completion of the approach you need to rest for at least 1–1.5 minutes. In some cases, athletes practicing super series train without any rest at all. This way of working is extremely complicated and is not even suitable for experimentation. After working one muscle through a superset, rest is required.

Triple series (trisets).

It is worth adding separately that the superset can be complicated by adding a third exercise (triset) to two exercises. Trisets are supersets consisting of three consecutive exercises. Giant sets, which involve four, five or more exercises in a row, done without a break, will also help increase the load. Naturally, this method of training is complex; most often, trisets and giant sets are used to train the abdomen if weights are not included in the work.

When forming trisets, you can compose it in such a way that the first and last exercises will put a load on one specific muscle, which is somewhat behind the rest.

Triset example.

1A. Bent-over barbell row.

1B. Dumbbell bench press.

1B. Thrust to the chest of the upper block.

Second example of a triset.

1A. Squats.

1B. Seated leg curls in a machine.

1B. Leg extension on the simulator.

As can be seen from all of the above, the super series is an interesting and very productive principle of performing exercises. They will not only help you achieve excellent results, but will also make your workout more varied, intense and faster.

Examples of programs with supersets.

For gaining weight.

Supersets are performed in 4 approaches, according to the “pyramid” principle, that is, with a decrease in the number of repetitions in the exercise: 15-12-10-8. A rest of 3-4 minutes is allowed between supersets. Training should be carried out 3-4 times a week. The duration of the program is 2-3 weeks.

Day #1.

Warm up 5-7 minutes.
Squats with a barbell, leg curls in the simulator.
Romanian deadlift, forward lunges with kettlebells or dumbbells.
Wide deep squats, leg extensions in the simulator.
3 sets of 20 reps of crunches, crossover prayer exercise.

Day No. 2.

Warm up 5-7 minutes.
Bench press from a lying position, overhead pull-down in the simulator.
Barbell rows, dumbbell flyes on an incline bench.
Pullover with a dumbbell, dumbbell row to the waist in an inclined position.
Roman chair raises 3 sets of 20 reps.

Day #3.

Warm up 5-7 minutes.
Arnold press, reverse abductions in the butterfly exercise.
Close grip bench press, weighted arm curls.
Dips, bar raises on Scott bench.
Exercise "vacuum" for the abs. 3 sets of 8-10 seconds.

Complex

Supersets are very often (very noticeably in the gyms) confused with complex/combined sets, especially in the context of the buttocks. Supersets antagonist muscles , and combination sets are performed on the same muscle .

What a hall there is - go online. Most articles describe complex sets, but call them supersets: that’s understandable, there are an order of magnitude more requests for supersets! In fact, complex sets are such a convenient way of pumping . Read more about this in the article Full and partial amplitude. Work within the amplitude. Pumping

Despite the erroneous beliefs of many, the effect of combination sets is much greater than that of supersets . However, it is important to remember that such sets are extremely difficult and intense. Try working with your usual weights, and you will feel that they clearly need to be reduced. Complex sets turn even light weights into heavy weights.

Complex sets are a great way to increase intensity, but are only suitable for experienced ones . And you shouldn’t use this technique in every workout, otherwise you’ll get overtrained.

Combined sets are performed as follows: first come exercises that use multi-joint movements - basic , and only then those that work one joint - isolation .

Here are examples of such combined sets:

For girls and women

For legs and buttocks

To train your legs and buttocks in the gym or at home, it is better to choose the following supersets (which, according to the rules, are actually called combined):

The ideal squat for the buttocks and elastic butt + Reduction+breeding of the legs in the simulator
Glute bridge + Romanian single leg deadlift with barbell or dumbbells
deadlift + barbell bending

Hamstrings : lying leg curls + standing single leg curls.

Quadriceps : narrow leg press + lunges with dumbbells .

Shin : standing calf raise + sitting calf raise.

For back, chest and shoulders

Back:

pull-ups behind the head with a wide grip + pull-downs behind the head with a wide grip,
Bent-over barbell row with a wide grip + seated row with a wide grip,
sitting block row to the belt with a narrow grip + deadlift ,
deadlift + hyperextension .

Front delts: barbell row to the chin + lifting dumbbells in front of you.

Pectorals + middle deltoids: barbell press + dumbbell lateral raises .

Rear delts: bent over dumbbell flyes + dumbbell flyes lying face down on a bench.

For arms - biceps and triceps

Biceps : standing biceps curl + concentrated biceps curl.

Triceps : French bench press + block down press.

For the press

“Upper press”: incline sit-ups + crunches,
“ Lower press ”: hanging leg raises + reverse crunches,
sitting torso turns + standing torso turns. These abdominal exercises can be performed at home,
serratus and intercostal muscles: crunches on a block + hanging leg raises with rotation.

Analysis of the most effective abdominal exercises

For men

We want to surprise both the weak and strong half of humanity: the above-described exercise options and training programs for the back, legs, shoulders, chest, and abs are suitable for both men and women. All exercises are universally unisex, so do them with confidence. All prohibitions are only in our heads.

Cunning

These are diametrically opposed movements that must be taken into account when creating your training program.

Sometimes this order is changed - first single-joint movements, and then multi-joint ones. This technique helps to pre-fatigue the muscle before starting the main work (used to “punch” the muscle - “Concentration in training: shake your butt with your head” ). In this case, the muscle will more acutely perceive the training load in subsequent multi-joint exercises.

Here is an example of such a combined set: Gluteal swings + Leg press in the simulator