SUPER FIT WITH SUPERSETS
EVER PERFORMED EXERCISES AS A SUPERSET?
If not, get ready for an awesome way to maximize your training!
A superset is simply two exercises performed back-to-back with no rest between. If you take a rest, you’ll take it after you have performed both exercises (between supersets).
What are the benefits of performing exercises in supersets over traditional resistance training (in which you take a break after every set)?
- They are very time-efficient
- They challenge your cardiorespiratory system
- Depending on how you perform them, you can really focus on increasing muscle size (hypertrophy) and/or on getting a very well-rounded workout
All of this equals more bang for your buck – you can challenge your muscles and increase your metabolic demand so you’re burning more calories.
You can structure your supersets in several ways. My favorite is to combine opposing muscle groups (muscle groups that perform the opposite actions) into one superset so that my muscles get plenty of rest before I use them again and so that I balance out the muscle groups I'm using. Here are a few superset examples you can try:
- Superset 1: Squats & Deadlifts - Squats focus on Buns & Thighs (Quadriceps); Deadlifts focus on Buns & Hamstrings
- Superset 2: Bent Over Row & Pushups - Bent Over Rows focus on Back; Pushups focus on Chest
- Superset 3: Back Extension & Ab Crunch - Back Extensions focus on Low Back; Ab Crunch focuses on Abs (Specifically Rectus Abdominis - **I don't do a lot of crunches for many reasons that I'll definitely share in another post, but for the purpose of this post they are an opposing muscle group to the low back)
SUPERSET 1: SQUAT
SUPERSET 1: DEADLIFT
SUPERSET 2: BENT OVER ROW
SUPERSET 3: BACK EXTENSION
SUPERSET 2: PUSHUPS
SUPERSET 3: AB CRUNCH
I hope this post helps you when you're structuring your workouts!! I'd love to see what your workouts look like - be sure to use the hashtag #HMBgirl when posting to Instagram and I'll be sure to show some love!