What exactly is a superset?
A superset is when two weight training are done with no rest interval separating them. The exercises selected have to be working opposite muscle groups. For example a set of tricep press downs followed by barbell curls.
Why perform supersets?
First off they are probably a nice change from what you have been previously doing. They place a new and different stress on the muscles which gives them additional stimulus to grow. Furthermore when you take out the rest time between sets you stop yourself from becoming distracted and in turn it keeps you focussed on your objective. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.
Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another top thing about supersets is that they provide you with an edge of excitement, variety and challenge to your training sessions.
What supersets should I try?
The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,
What tips can you give me when doing them?
Well, make sure that you keep strict form through the exercises. It is all to easy to get carried away with it and start using sloppy form. This is particularly true because you are going to be out of breathe more than you usually would be lifting weights and because you will be switching from one exercise to another very quickly. Keeping good form will prevent injury and ensure the muscles you want to hit will be trained properly.
Anything else I should know in order to build muscle now with supersets?
With the increased intensity of supersets it may be wise to cut the volume slightly and shoot for just a couple of supersets however if your fitness and energy levels are good by all means do more. use a different superset every workout between your normal sets to prevent yourself from becoming worn out.
It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, make sure you do not over train, this is the number one reason for lack of muscle gain along with poor nutrition. Working out twice a week will be plenty for the majority of people and that is probably more than enough for hard gainers. OK then, why not go ahead and build muscle up with supersets just make sure you bear the above guidance in mind. I can near enough garauntee you will not be disappointed!
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A superset is when two weight training are done with no rest interval separating them. The exercises selected have to be working opposite muscle groups. For example a set of tricep press downs followed by barbell curls.
Why perform supersets?
First off they are probably a nice change from what you have been previously doing. They place a new and different stress on the muscles which gives them additional stimulus to grow. Furthermore when you take out the rest time between sets you stop yourself from becoming distracted and in turn it keeps you focussed on your objective. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.
Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another top thing about supersets is that they provide you with an edge of excitement, variety and challenge to your training sessions.
What supersets should I try?
The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,
What tips can you give me when doing them?
Well, make sure that you keep strict form through the exercises. It is all to easy to get carried away with it and start using sloppy form. This is particularly true because you are going to be out of breathe more than you usually would be lifting weights and because you will be switching from one exercise to another very quickly. Keeping good form will prevent injury and ensure the muscles you want to hit will be trained properly.
Anything else I should know in order to build muscle now with supersets?
With the increased intensity of supersets it may be wise to cut the volume slightly and shoot for just a couple of supersets however if your fitness and energy levels are good by all means do more. use a different superset every workout between your normal sets to prevent yourself from becoming worn out.
It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, make sure you do not over train, this is the number one reason for lack of muscle gain along with poor nutrition. Working out twice a week will be plenty for the majority of people and that is probably more than enough for hard gainers. OK then, why not go ahead and build muscle up with supersets just make sure you bear the above guidance in mind. I can near enough garauntee you will not be disappointed!