Why use supersets

You can pair back and chest, biceps, and triceps, hamstrings, and quadriceps, etc. An example is doing biceps curls followed by triceps kickbacks. In staggering, you do an exercise for a different muscle between sets. For example, do a set of chest presses and, while you're resting, do a set of calf raises before going on to the next set of chest presses.

This saves time, allowing you to work smaller muscle groups while the bigger ones rest. Choose the right exercises, and you can even keep the heart rate elevated, which will help you burn more calories. The sheer variety of how you can use supersets in your routine shows you just how much you can change your workouts to make them more interesting and challenge your body in new and different ways.

Get exercise tips to make your workouts less work and more fun. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. American Council on Exercise. When is it time to change your workout? January March National Association of Sports Medicine. Implementing safe and effective training methods. August Your Privacy Rights.

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I Accept Show Purposes. Build Muscle and Strength with Supersets. Effective Exercises for Your Triceps. Total Body Superset Blast Workout. You can also find more top training tips and advice here. Show us some love on your Insta for the chance to be featured! Find more articles based on each category! Nutrition Training News Recipes. For example, one set of ten reps of the barbell biceps curl then a set of ten reps on the dumbbell hammer curl.

The stress on the biceps muscle is compounded because both exercises recruit the same muscle area. Keep reading to learn more about how to incorporate supersets into your training to make your Aaptiv workouts more complex and effective. Reminder: a superset is only two exercises that target opposing muscle groups performed back to back without rest. Super setting is popular among bodybuilders, fitness enthusiasts looking to increase muscular endurance, and people with limited time to exercise.

Since super setting requires minimal rest between strength training moves, these techniques may not be appropriate for unconditioned people aka beginners. Aaptiv has strength training workouts for your specific goals. View them in the app today. Use supersets on days when you are especially crunched for time , but you still want to build muscle.

Neglecting back training often results in a slouched posture, lower back pain, and the inability to do pull-ups. This would be in addition to a separate back training day for someone who has a history of skipping back day.

Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown.

Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. Generally speaking, the legs are a popular body part to train.