One of the best intensity building techniques you can do in your workout program is the superset. Supersets consist of pairing two exercises back to back with each other, taking little to no rest in between.
The exercises you choose to structure the superset with will dictate the type of results you receive.
So which supersets can you perform? Let’s look at the different variations.
Antagonistic Supersets
The first type of superset is the antagonistic superset. This superset involves pairing together two opposing muscle groups. For example, biceps with triceps or quads with hamstrings. The idea here is that one muscle can rest while the other is working, thus you can do more weight with each of these exercises.
You’ll also notice that this type of superset delivers you a superior pump as well.
Upper/Lower Supersets
Next you have upper and lower body supersets. This involves pairing together one upper body exercise with one lower body exercise. This is typically done using compound movements, so is an excellent way to get your heart rate up while going about your workout session.
You might pair together a walking lunge with a bench press for instance or a squat with a shoulder press. You’ll burn calories quickly if you use this technique.
Same Part Supersets
Finally, the last type of superset you may utilize in your workout program is a same part superset. This type involves working the same muscle group using two different exercises. So you might perform a bent over row coupled with a lat pull-down, both of which will target your back.
Or, you might perform a leg extension along with that lunge.
This type of superset, as you may imagine, is incredibly intense. Fatigue levels will be very high while doing it, so expect to really ‘feel the burn’ so to speak. Push through it though and you will be rewarded. This superset trains your body to push through fatigue, ensuring you can do so later on during your straight sets as well.
So next time you’re in the gym, consider doing a superset. It’s a great way to take your workouts to the next level.
