They’re great for speeding up your workouts and mixing things up. You don’t often see people performing them in the gym but they can be a very effective training method used by some of the best bodybuilders.
What are super sets?
It’s performing one set of an exercise immediately after another exercise without rest. for example (perform 1 set with 10 reps on the bench press, then without rest perform bicep curls 1 set with 10 reps) then rest after the two sets and repeat.
You don’t have to change body parts for each exercise, you can use two exercises for the same body part, it just depends on what you’re trying to achieve.
What are the benefits?
Adds Variety to your workouts
Instead of just sticking to straight sets, you can use super setting to mix up your workouts which will help to keep you motivated and prevent boredom.
Speed up your workouts
Using a training methods such as super sets will reduce the time needed to have a productive exercise session as you don’t require rest between exercises.
If you perform two exercises for the same body part you’re increasing the intensity on that particular muscle group without the need for heavy weights, which is a plus if you don’t have a spotter.
It’s a common belief in the world of bodybuilding that performing the same exercises and training methods over and over again limits your growth, this is because your muscles get accustomed to the same pattern. It’s recommended changing your workouts every 5 or 6 six weeks to help simulate your muscles, supersets are a great way to do this.
Depending on your training intensity, using the super set method will work your cardiovascular system, potentially improving your cardio fitness.
You don’t have to limit it to just 2 exercises, you could link 3 or 4 exercises together all focused on the same muscle or different muscles, however this is very advanced and it should not be attempted by beginners.
I first learned about supersets while reading bodybuilding material written by Arnold Schwarzenegger who regularly used the superset training method.