A superset is defined as completing one exercise and proceeding directly to a second exercise without resting.
For example, we might include the dead lift and shoulder press exercises in our superset.
We will perform one set of dead lifts and immediately do our shoulder press set without resting.
Why do supersets help us to reach our weight loss goals? Supersets cause us to keep moving.
Our metabolism is higher.
Our heart rate stays at a higher level during supersets.
This results in burning more calories.
Put more simply: High metabolism + High heart rate = More calories burned = Weight loss So, let's have a closer look at supersets and how to structure them.
First, always structure supersets so that you include exercises that focus on different body parts.
In our example above, the dead lift focuses on leg muscles, and the shoulder press obviously works shoulder muscles.
Clearly, the are opposite positive body parts and a good superset combination.
Here are some other good superset examples:
- A.
Bench press (chest) and B.
Lunges (legs). - A.
Incline bench press (chest) and B.
Squats (legs). - A.
Rows (back) and B.
Bicep curls (arms).
As mentioned earlier, first we perform our dead lift set and immediately move on to the shoulder press set.
Then what? We want to stretch and get some rest.
The stretching can be quick, a few seconds at most.
How much rest? This depends on your physical condition.
Ideally, we want to limit our rest between supersets to 1 minute max.
You can feel confident of staying safe, because your shoulder muscles have rested during the dead lift, and your leg muscles have rested during the shoulder press.
If you are just starting out, you may need a little longer rest.
That's OK, but it will help to strive toward minimizing rest between sets.
After resting, begin your second dead lift/shoulder press superset.
Do it the same way, stretch and rest.
Then your third set.
I recommend that you stop after 3 supersets.
If you challenge yourself, you will be huffing and puffing after your third superset.
If you are just starting out with strength training or are new to supersets, please proceed slowly.
I would never do 3 supersets on my first trip to the gym.
If you try this, will be very sore and very sorry.
For your first try, 1 superset is a great start.
Maybe 2 supersets if you are you are young and fit.
Work up to that 3rd superset.
Also, keep an eye on your heart rate.
Don't be afraid of stopping for a while to bring your heart rate or breathing back toward normal.
In sum, supersets are a great way to burn calories during your strength training workouts.
They are an integral component of a weight loss beginners workout.