What Is Supersetting?
A few clients have asked me this after seeing it written on their program, so I thought it was worth explaining properly. Supersetting is one of the simplest tools I use to get more out of a session without making it any harder than it needs to be.
The short version
A superset is just two exercises done back to back with no rest in between, then you rest after the pair. Instead of doing a set of squats, resting, then doing another set of squats, you might do a set of squats straight into a set of lunges, and only rest once both are done.
Why I use it
The main reason is time. Most people I train are fitting sessions around work, kids, or NDIS support hours, and nobody has an extra twenty minutes to spare. Pairing exercises for the same muscle group means you get more work into that muscle in a shorter block, instead of spreading it across the whole session with long rests in between.
It also keeps your heart rate up, which adds a bit of a conditioning effect on top of whatever strength work you are doing. You finish feeling like you have actually done something, without the session dragging on.
How I pair exercises
I pair two exercises that work the same muscle group, so the second one finishes off what the first one started. Squats paired with lunges is a good example for legs. Pull ups paired with deadlifts works well for the back. By the time you get to the second exercise in the pair, that muscle group is already warmed up and working, which makes for a more efficient, more targeted session.
It will feel harder than doing the exercises on their own, because you are asking the same muscles to keep working with no break. That is the point, but it also means I only bring it in once you are ready for it.
Is it right for everyone?
Not always, and that is fine. If you are new to training, recovering from an injury, or we are working on technique for a specific lift, I will often keep things simple and do one exercise at a time so you can focus on getting the movement right. Supersetting gets introduced once you are comfortable and we are looking to make sessions more efficient.
Like most things in a program, it is a tool, not a rule. If it suits your goals and your current fitness, I will use it. If it does not, we will not.
Want a program built around your goals?
Call or text Mike on 0422 956 848 to arrange a free intro session.