Can Supersets Help You Get Fitter?

It’s important to challenge your muscles. If you do the same strength-training routine for months at a time, your muscles will adapt and stop growing. That’s why you’ll get more muscle growth if you increase the weight, alter the number of reps or change the exercises you do to target the muscles in a slightly different way. Another way to challenge muscles in a new way is to do supersets.

 What Are Supersets?

Supersets are exercises that target opposing muscle groups. Unlike traditional weight sets, they’re done in rapid succession without rest. An example would be doing a set of biceps curls followed immediately by a set of triceps kickbacks. To do supersets, pick two exercises that target opposing muscle groups such as the chest and the back or the quads and the hamstrings and do them back-to-back without stopping to rest.

There are other variations on supersets. For example, you can do two exercises in a row that target the same muscle group. The key is to hit a muscle group hard without stopping to rest between exercises. When doing supersets, you’ll have to lift lighter than you normally would to complete both sets without pausing.

What Are the Benefits of Supersets?

Not only do supersets challenge your muscles in a new way, but they also boost lactate production. This means you’ll get more of an after-burn effect than if you rest for 90 seconds between sets. This can help you burn more fat and calories even after your workout is over.

Another advantage of doing supersets is they save time. With supersets, you get in and out of the gym faster than when you’re doing sets back-to-back without resting. You don’t even need weight machines to do them. You can do supersets at home using hand weights. Supersets are also a good plateau-buster. They’re a way to challenge your muscles in a new way so they have to adapt.

Are There Any Disadvantages to Doing Supersets?

Supersets are best used as a way to “shake up” a routine and get a greater metabolic and after-burn effect. If your goal is to build bulk, they’re not ideal. Muscles grow larger when they’re subject to progressive overload, and you won’t be able to use as much weight when you do supersets. When you’re not resting between sets, you fatigue more quickly and won’t be able to lift as heavy. On the other hand, it’s good metabolic training that will burn more calories than traditional weightlifting where you rest between sets.

Even if your goal is to build muscle mass, you can do supersets periodically to challenge your muscles in a new way or add variety to your routine. It’s also a good workout when you’re short on time. It gets your heart rate up, so it’s a good way to combine resistance training with cardio when you’re time-strapped. If your routine could use a little variety, and you want to burn more calories, give them a try.

References:

Ask Men. “Shock Your Muscles with Supersets”

Journal of Strength and Conditioning. 2010. 24(4). 1043-1051.

Related Articles By Cathe:

Recovery Between Sets: What’s the Best Strategy?

Antagonist Supersets: a Time-Saving Way to Train

Does Exercise Order Impact Strength Gains?

6 Ways to Burn More Calories When You Weight Train

Related Cathe Friedrich Workout DVDs:

Supersets & Push Pull DVD

STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts
Upper Body Workouts