The main types and benefits of super sets

More experienced athletes use diversified and more advanced training methods. It’s normal to hear them talk about drop sets, super sets, power training, ascending and descendants’ pyramids.

A very popular training method is super sets, a method that allows you to elevate your muscular potential and burn the accumulated fat faster.

Do you know what it is and what its benefits are?

Stay tuned and find out more about this type of training.

What are super sets and what are its benefits?

In the world of fitness is often said that, the more intense and short the training, the better effects it will have. The super set training is no exception.

This technique consists in the realization of two different movements followed without rest between them.

The intensity that is related to this technique has some benefits.

According to Joe Wuebben e Jim Stoppani,

“(…) the major benefit of supersetting is that you’re essentially doing twice the sets in the same amount of time as when doing straight sets. You will save time (…). By minimizing rest periods, you’ll also extend each bout of lifting (…).”

So, if you have a little time and if you are looking to maximize it by doing intense and demanding training, this may be a good option for you!

Types of super sets and examples

Different opinions and different variants associated with the super sets can be found.

There are different types of super sets and the most recurring and simple in the world of the gym are: super series agonists and super series antagonists. But other examples are: Pre and post-exhaustion series, compound and isolated.

Super set Agonist

It consists in the realization of two exercises for the same muscle group.

• Example: 3 x 15 repetition of Incline Bench Chest Press followed by 3 x 15 repetitions of crossover (Cable Crossover)

This workout is highly profitable to increase chest volume in a short time. But remember! You should not train this part of the body in the next 48 to 72 hours to rest well and not compromise your mass gains.

Super set antagonist

It consists in the realization of two exercises for different muscle groups, training, for example, the biceps and then the triceps.

• Example: 3 x 15 of Biceps Cable Curl and, right after, 3 x 15 of Pushdowns

In this example we can maximize the strength of our arms, tone, increase the volume and burn the localized fat.

Super Set Training Pre-Exhaustion

For the realization of this type of super set, due to its requirement, I recommend that you do so when you have more experience.

The idea is to perform an isolation exercise and then a compound exercise.

This type of super set allows to break more muscle fibers and, when you train the muscle that will also be necessary to perform the compound exercise, you will increase the intensity and the requirements of the training. It is ideal for toning and gaining volume.

• Example 1: 3 x 15 Bench Chest Press with closed grip and then Bench Chest Press with normal execution

You’ll see, at the end of the exercise, your arms will look like jelly.

Super Set Post- Exhaustion

Works in an opposite way to the previous example. It begins with the execution of a compound exercise and then the realization of an isolated exercise.

• Example: 3 x 15 Squats and then 3 x 15 Leg Extension

In a little time, you will have the legs you always wanted. Here the goal is to gain volume in the muscle group where it exerts more “pressure” and raise the pain and demand to a new level.

Super sets composed

It consists in the realization of two exercises that work the same area of the body through the execution of compound exercises.

• Example: 3 x 15 Barbell Incline Bench Press and then 3 x 15 Dumbbell Flyes

Super set isolated

• Example: 3 x 15 Bench Chest Press with open grip and 3 x 15 Bench Chest Press with close grip

Some of these examples will increase the time when the muscle is over tension and, studies reveal that:

“(…) that time the muscle is under tension during exercise may be important in optimizing muscle growth.”

If you want to raise the bar too much then try to choose 5 exercises of the same muscle group and make super sets… is one of the most demanding workouts ever and for a long time you will feel pain where you trained. Will you take it?

Conclusion

For those who want to manage their time better, add more intensity and demands to workout, tone faster and/or gain volume, then super sets can be a good option. Not only because of its effectiveness, but also because it is a kind of stimulating, more challenging and with more results in a short time.

However, if you want to do this kind of training, you should have some experience and be aware of the importance of rest, as this method depletes your muscles and you will need to recover properly between training sessions.

Another advice is to talk to a training professional, because he can advise you on what is best for you and what variations of this technique that best suits you and that will allow you to achieve your goals.

As a curiosity do you know who used this kind of training a lot? The icon of bodybuilding Arnold Schwarzenegger. This was a type of training that was always associated with one of the greatest references of this world.

Dare to try and good training!

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