Super-sets are perhaps one of the best methods of weights resistance training that makes best use of your energy because they use opposing muscle groups. This allows one muscle group to train in one action whilst the opposite group of muscles rests and recovers.
Examples of Super-sets
The best example is the push-pull exercises through your pecks and your lat (back) muscles.
Exercise a set of dumbbell Presses on a flat bench (8-12 reps), allow approximately 30-40sec rest, then exercise a set of Bent Over Rows with dumbbells (8-12 reps). Repeat this routine for 3 to 4 sets each.
Another example is a set of Bicep Curls followed by a set of either Triceps Dips or Triceps Kickback.
A Superset for your legs:
- Squats & Glute Bridges
- Lunges & Dead-lifts
Ask your Personal Trainer for more ideas about training super-sets.
As mentioned before, the superset makes best use of your energy to exercise you muscle groups with less rest as opposing muscles are rested during each alternating action.
This is a great way to start a basic program for yourself. It conditions and builds strength until you decide to change your exercise method. It allows you to hit groups of muscles with the greats effect of time and energy.
- Coach Stephen