Boost your workout with these supersets

Updated at: Oct 18, 2017
Boost your workout with these supersets

If you want to boost your workout for bigger and faster results, tune to superset workouts that comprise two exercises without any rest period between the two.

Bhadra Kamalasanan
Exercise & FitnessWritten by: Bhadra KamalasananPublished at: Oct 18, 2017

If fitness is your priority, more often than not, you will find yourself threatened by encroachment from other areas of life into your workout routine. There will be days that will leave you unsatisfied with a half finished or crummy workout. You will be on most days gasping for a workout that is more satisfying and can be done in a shorter period of time. Well, surprise! There is indeed such a workout for real.

how to boost workout

The “super”-set workout

Superset workout is quite unlike the traditional workout because it prescribes rest period of three-four minutes between sets. The superset comprises two sets of workout at a stretch with no rest in between. 

The greater benefits

A superset workout allows you to get the strength workout that you need within a short span of time. In fact, you are, pretty much like in traditional workouts, working your muscles in the first set, but the second set is likely to leave you breathless and make the goal a tad too hard to reach. But, this is possibly the only best way you will increase your intensity and work harder, faster and finally give the push to make it happen.

A superset workout allows several options to improve as well as change the ability and intensity regardless of the one you choose. You will be able to boost lactic acid and thereby, increase the growth of hormone levels and fats in the body. 

Types of supersets

The most popular superset can be categorised into four different variations all of which are effective in inducing fast and intense workout. You may choose a superset based on what suits you personally. 

Simple/sample group

In this superset, you have to do two exercises that target the same muscle group. The idea behind this superset is to work the same muscle group fibers, but at different angles. This forces the muscles to work harder in multiple ways. For instance, if you want to target the thighs, go for leg press and lunges.

Antagonist/opposing group

In this superset, work opposite muscle groups as it will give you a solid, fast workout with less fatigue compared with the working of only one muscle group. For instance, work the chest and back using flat barbell bench press and bent-arm barbell row.

Pre-exhaust group

This superset begins with a target muscle and incorporates other muscles to work the target muscle. For instance, if you are targeting the chest muscle, do the dumbbell fly and the bench press. 

Inset supersets

In this superset, alternate between two exercises. You may keep alternating between the two until you can no longer do one.  Use the muscles as much as you can until they are exhausted. This is an extremely intense exercise that increases muscle work. For instance, if you are focusing on your back, alternate between barbell rows and dead lifts.

Supersets can really set your workout on a super rhythmic intensity when you do not have more than a couple of minutes to spare for an intensive workout.

Image source: Getty


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