So you have heard of the advanced training principle called a superset. Basically, a superset while weight lifting, is performing one exercise right after the other with no rest in-between the 2 sets. Traditionally it is used for opposing muscle groups, for example biceps and triceps or quads and hamstrings. The following 6 techniques are variants of the traditional superset that we outline first. 1. Compound Superset This type of superset is done by 2 sets for the same muscle that are very similar. A perfect example would be doing calves, standing calf raises followed directly by seated calf raises. 2. Isolation Superset - This superset is the combination of 2 isolation exercises followed one after the other for the same muscle group. For example try doing concentration curls followed by seated incline dumbbell curls. 3. Pre Exhaustion Superset - This method is done by choosing 2 exercises for the same muscle. The first exercise is an isolation movement such as leg extensions. The exercise immediately following the leg extensions should be a hack squat leg press. This is a single joint movement followed by a multi joint movement. 4. Post Exhaustion Superset The exact opposite of number 3, pre exhaustion supersets. Choose a multi joint exercise and follow that by doing a singe joint exercise. Stiff leg deadlifts followed by lying leg curls. 5. Tri Supersets This is basically 3 different movements done right after each other. You can do a compounding set followed by an isolation movement, or a compounding set followed directly by an exercise that involves the opposing muscle. 6. Staggered Superset This is done by doing a Lower Body exercise followed directly by a Lower Body exercise. Use this method to train your lagging body parts such as delts or calves as you can really squeeze quite a few more sets in. Take these new and advanced superset techniques and implement them into your workout, the next day you will be surprised! |
