What is a superset?

If you want to make the most out of the time you spend in the gym then a superset is the golden ticket. You’ve probably done a superset before without even realising, because a superset is performing two exercises in concession without a break in-between.

A superset is like a mini circuit comprising two exercises. You can include more exercises, however this then turns into a triset for three exercises and a giant set for four or more. When completing the exercises, you should keep the rest to a minimum in-between and then take a rest after doing both movements.

Supersets are a basic training tool that you can utilise in your workouts, however there are several other methods too. As you advance in your training, you can begin to include other training methods that will also benefit your training goals. Our model is using a 7.5kg Dumbbell to demonstrate these exercises.

How can a superset benefit your training?

There are several benefits to including supersets in your training -

• Increased heart rate

• Burn more calories than just performing one exercise

• Increase the amount of exercises in a workout

• Get more done in a short space of time

There are different ways of approaching a superset, in-regard to the muscle groups used and the type of movements you perform

Opposing muscle groups

If you are performing a full body workout, you can try supersetting opposing muscle groups. This could be a back exercise followed by a chest exercise. By doing so, you are maximising the amount of work you can do in a short space of time.

Same muscle groups

On the other hand, you can use the same muscle groups for both exercises in a superset. This is beneficial if you want to get the most out of a muscle and work it to failure. For example, if you are doing a lower body session, performing squats, followed by a leg extension will fatigue the quadricep muscles.

Another consideration is the type of exercises you perform. If you’re training for overall strength, you should perform large movements such as Olympic Barbell squats, deadlifts and rows. By utilising large movements, your heart rate will increase and you’ll build strength in more muscle groups.

If however, you are more focused on building muscle in a specific area then you can isolate the exercises to specific muscle groups. Take the shoulder muscles, you could superset a dumbbell shoulder press (a large muscle movement) with dumbbell lateral raises (an isolated movement). This puts all of the focus on the shoulder muscles and therefore you will fatigue in this area quickly.

Superset workout

Opposite muscle groups

• Goblet squats 3x12

• Lying leg curl 3x15

• Push ups 3x8

• Cable seated row 3x10

Same muscle groups

• Walking Lunges 3x10 each leg

• Leg extension 3x15

• Dumbbell shoulder press 3x8

• Dumbbell lateral raises 3x20

A superset can be a great asset to any workout, regardless of what your goal is or your experience level. Going to try out this workout? Share it on social media and let us know how you get on by tagging @mirafitofficial.

Written by guest author Eryn Barber.

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Tags: Exercise Type > Strength ; Misc > Workout