Supersets, build muscle even faster!

Exactly what is a Superset?


A superset is a combination of two or more weight training exercises done consecutively after one another with no break between them. The exercises should be training opposing muscle groups. For example a set of squats immediately followed by hamstring curls, triceps or a set of tricep press downs followed by barbell curls.



Why do Supersets?

First of all they are more than likely a good break from the routines you may have previously followed. They place a new and different stress on the muscles which gives them additional stimulus to grow. When you do away with the rest intervals there is very little chance for you to be put off from your training goals. 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 great thing about supersets is the excitement and variety that they bring to your workouts.



What Supersets should I try?


The following combinations are some of my favorite and provide an intense 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, but alternate your favorite movements in.



Keep this in mind when doing Supersets.


You would be wise to maintain strict form throughout the exercises. It is all to easy to get carried away with it and start using crappy form. This even more the case now as you are likely to be a lot more out of breathe then usual and you will be changing from one exercise to a different one very quickly. Sticking to a correct lifting technique will ensure that you keep hitting the correct muscle group and also reduce the chances of injury.
Bear in mind, supersets are very intense you may not really want to be doing more than a couple of supersets per workout, although this will vary on your fitness and experience levels. Use a different superset each workout and between your regular sets to change things up a little. You will grow.


It should also go without saying that you will have to continue to eat a lot of quality, muscle-building food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. At least 1 gallon/day. Finally, be aware that overtraining will slow your progress down and not speed it up. Pumping iron 3-4 times a week with high intensity is probably enough for most people. So go ahead and build some serious muscle with supersets. I promise you will not be disappointed!