I love using supersets and wanted the share them with you, supersets are an excellent training system with involves performing two different exercises back to back with very little rest or no rest in-between a given set.

There is a standard three variations of supersets the first is involves using the same muscle group and adds a significantly higher overload to a given muscle. A great example of this would be to perform a squat followed by a lunge, just think of the burn that is targeting the quadriceps and gluteals. A time saver which comes with optional extras why not try adding 3 exercises using the same muscle group (called a tri-set) or even a giant-set which uses more 4 or more.

The second variation involves using antagonistic muscle pairings, lost you! antagonistic muscle pairings is pretty much working the front and back of a body area I.e. if you perform an exercise for your biceps the second exercise of the superset would be for your Triceps, or you might go on muscle movements horizontal push/ horizontal pull, Flexion at the elbow/extension at the elbow. Is variation of supersets are a great way to get more of hitting more of the body in a session.

The third variation is called a complex superset whereby you would perform exercises alternately instead of sequentially. I.e. perform one rep of the first exercise and then rep of the second exercise and so on until you reach the target number of reps.

Supersets are a useful system for individuals short on time which gives you the ability to perform more while sticking to your reps system.

Why not try:

Press-ups/bent over rows (variation 2) into squat/Lunges (variation 1) as a superset giant set.

Have a play with the super system and let us know how you mix it up.

Andreas

Visit Metro health and fitness personal training London

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