What is Superset Training?

Posted by Rene Harwood on

There are many different types of ways to lift weights. We all have our preferences, and to be honest there is no correct one way to lift weights. The most common way to train is by doing straight sets of a certain exercise.

This is when you do an exercise for a given amount reps, rest, then do the same exercise. This article is going to focus on a type of training called superset training. Supersets are when two different exercises are performed back to back with no rest in between.

Supersets usually involve one agonist and one antagonist muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. Supersets have multiple advantages over traditional straight set training. First of all supersets cut down your time in the gym. You no longer have to be in the gym for hours just to get your sets in. This increases the intensity of your workout and makes it much harder and stressful on your muscles. Ultimately this boosts the release of anabolic hormones like testosterone, which is responsible for muscle growth.There is also a slight cardio benefits to superset training.

Superset training increases your heart rate more than traditional straight sets which results in more fat burning and increased blood flow to the muscles. Superset training is a great way to get that “pump” feeling in your muscles. I recommend superset training for all types of exercises besides what I like to call “the big four”, which are the bench press, military press, squat, and dead lift. These four exercises are compound exercises that are extremely hard on the body and require rest between sets.

I love starting with one of the big four exercises then doing some supersets and some straight sets. Mixing it up like this keeps training fun and challenging.