Previously we have introduced dropsets as a way to either jump start or maximize your current training routine. Here, we’ll tackle another great and effective intensity technique – supersets!
Supersets can be explained as doing one complete set to failure, then going to a different exercise and doing another full set. That may not have been a clear picture of what supersets are, so here is an example. So, if you are training Chest, you would do a full set of 8-12 reps of Dumbbell (DB) Incline Bench Press. Once you’re done there, move right into a DB Fly and do another 8-12 reps.
Normally, you would pick two exercises that are relatively close in terms of proximity so there is very limited rest between dropping the weight of the first exercise and picking up the weight of the second.
You can do these pretty much for any bodypart you choose. For back, chest, delts, legs, etc. However, one little wrinkle you can throw in is to superset “opposite” bodyparts – for example, biceps and triceps. For example, you can start with a set of DB Curls for biceps then move right into a superset of Barbell Triceps Extensions. Your arms will blow up like a balloon after this superset!
As with dropsets, there are many different ways you can incorporate supersets into your routine. It’s all a matter of trial and error. Use them sparingly at the start. But after some experience, go nuts if you want to! You can even do an entire week's worth of training using only supersets for all bodyparts. Remember…sparingly to start; then use them when you need a kick start!
Also, supersets are not only a great way to maximize your effort in the gym, but another advantage is it saves time! If you are limited in your gym time for that day, supersets are a great way to get a strong workout in and get the heck outta there.