The superset in bodybuilding is a name that comes up often and yet it still seems abstract to you. You want to know more ? You are in the right place !

This article introduces you to the concept of the superset inbodybuilding. You will also find out who can practice it, what are its main advantages and how it works. Several methods are available to you to try the superset in the weight room. So leaving?

What is the superset in bodybuilding?

The superset is a training method very popular with confirmed athletes who lift cast iron. A superset is the combination of two bodybuilding exercises always performed alternately. There is no break in between.

A trainingphase therefore ends when you have completed a total of six (or more) sets of exercises one after the other. This is when you can pause before starting another superset.

Of course, beginner athletes can very well simplify the concept a little and integrate short breaks every two exercises in order to recover.

The superset in bodybuilding: for whom?

Superset training is especially suitable for experienced athletes, already accustomed to training in the weight room, who wish to overcome a phase of stagnation or progress quickly. People who want to train efficiently and work their whole body in a short time can also use supersets.

Beginner athletes should, to begin with, confine themselves to series of a single exercise. These sets help perfect your technique. It is only once you have mastered the movements of the more complex exercises that you can get into the supersets. So start with smallloadsand give your body plenty of time to recover and get used to it.

Those who want to try this method can start with a single superset per session and for the rest of their session, perform only sets of a single exercise.

Why do a bodybuilding superset?

Athletes who practice supersets generally seek to progress more quickly or to overcome a phase of stagnation. The load to which the body is subjected during a superset is much greater than when performing sets of a single exercise. You lift the same weight, but reduce the rest time by performing two or more exercises in a row. The body must then adapt quickly. Your muscles are thus pushed to their limits. They then develop and gainstrength.

Supersets therefore make it possible, on the one hand, to effectively develop muscle mass in a minimum of time. On the other hand, the rapid sequence between the exercises makes you sweat quite well. You therefore work not only on strength, but also on endurance, which burns more calories during your session and allows you to benefit from the afterburn effect. Supersets are a great way to build muscle and burn fat in a relatively short time.

However, there are also a few downsides to consider before jumping into bodybuilding superset. Superset training is very intense. It increases the risk of injury and overtraining. It is therefore necessary to be careful to always have a correct technique or, if necessary, to take a break or reduce the load.

In addition, care must also be taken to give your body enough time to recover and to supply it with all the essential nutrients after training. It is also preferable and advisable to train in superset only per period and for a maximum of three months. You can then move on to a new program.

How does a superset weight training work?

There are three main forms of superset training in order to satisfy all athletes and to effectively solicit all the muscles.

Synergistic training

Synergistic training consists of soliciting a single muscle group per superset. It is necessary to alternate two or more exercises, all focused on a single part of the body. The advantage is that you work all parts of a muscle and you exploit it to the maximum. The muscle fibers are thus all activated and stimulated so that the whole muscle can develop.

For example, to effectively work your triceps, you can combine 8-12 repetitions of tight push-ups and triceps curls into a superset. For the thighs and glutes, you can bet on 8 to 12 repetitions of squats followed by lunges in the same superset. Finally for the back, consider combining 8 to 12 repetitions of good mornings and hyperextensions in your superset.

Agonist/antagonist training

This training is based on the principle ofthe agonist muscleand the antagonist muscle. Every active muscle (agonist) has an opposing muscle (antagonist) which is responsible for the reverse movement.

During this type of training, you take turns using the agonist and the antagonist. When the active muscle contracts, the antagonist tenses and is irrigated. The main advantage is not only the stimulation of the development of your muscles, but also of your blood circulation. In addition, you favor the interaction of muscles, this is called intermuscular coordination. You therefore work two muscles in a minimum of time.

For example, to work the flexor and extensor muscles of the legs, you can perform a superset consisting of Leg Extension and Leg Curl, always with 8 to 12 repetitions. For the lower back, this time combine 8 to 12 repetitions of hyperextensions with leg lifts. Finally for your triceps, bet on 8 to 12 repetitions of triceps curls as opposed to biceps curls.

Circuit training

The third variation is circuit training. This type of superset consists of performing two (or more) exercises involving different muscle groups, while alternating them and without pausing.

This strongly stimulates blood circulation, because the whole body is under tension. Not only does this build strength and muscle, but overall fitness as well. And that’s not to mention the mind, because it takes a lot of effort not to let go.

Circuittraining with supersets is more for seasoned athletes who want to push their limits. It is recommended to work with lower loads than usual so as not to overwork the body.

Here are some examples of circuit strength training supersets:

• 8 to 12 repetitions of pull-ups and squats at the bar
• 8-12 reps of bicep curls and lunges
• 8 to 12 repetitions of triceps curls and crunches

How to improve the effectiveness of your bodybuilding supersets?

Proper use of supersets in strength training can increase the effectiveness of workouts. To do so, you have to get rid of all their drawbacks.

To start, rather than chaining two exercises without recovery time, why not start with just one? Instead of increasing the cardiovascular impact of your training, you increase the muscular impact while still saving time on your overall training.

The fact of taking a minute to a minute and thirty seconds of recovery between the two exercises makes it possible to use heavier loads, and this, with morerepetitionswhile saving time on the overall session. Rather than waiting three minutes between two sets of the same exercise, this allows you to stay active, to be more in your weight training session and to increase its efficiency.

To continue, if you perform supersets at the end of the weight training session, then the introduction of a recovery time between exercises, this time more minimal, will result in a reduction in the cardiovascular impact, which will will also allow you to focus on the muscles on which you want to perform substantive work. Thirty seconds to a minute is usually a good idea at this level.

Finally, if you use supersets, it is important not to force the two exercises in view of the impossibility of progressing in the long term. If the goal is to solicit a weak point and make it grow, then it is advisable to perform the isolation exercise without forcing, just to prime the pump in sets of 15 and 20 repetitions and to use the progression cycles only on poly-articular exercise. Thus, you will be able to progress in the medium and long term.

In conclusion on the superset in bodybuilding

Supersets consist of alternating two or more exercises without pausing. Superset training builds muscle mass and strength in a minimum of time. It allows to progress quickly or to overcome the phases of stagnation. However, supersets are very taxing on the body. It is therefore necessary to take care torecoverwell and to execute the movements correctly.

Superset training is especially suitable for experienced athletes. Beginners can tackle it gradually and start by mastering the basic exercises.

There are three variations of superset strength training: synergistic training to work the same muscle group, agonist-antagonist training to work opposite muscles, and circuit training to work different parts of the body.

Ready to start your superset workout?