Plus, it’s also way more fun than doing the same exercise over and over to achieve the muscle fatigue you want to get strong and sculpted, O'Donnell says. This way, you can either squeeze more exercises into your usual workout time or head for the exit door a little earlier! “You can fit more exercises in a shorter amount of time, making your workout more efficient,” says O’Donnell.īut the true beauty of supersets is that you work one muscle group while allowing the opposing one to rest, so each group gets ample opportunity to bounce back but you never completely stop moving and end up scrolling through your phone between sets. The biggest benefit of formatting your workout this way is that you maximize your time spent sweating. So, in this case, you might start with triceps kickbacks and continue with overhead triceps extensions to really challenge your tris. In a compound set, meanwhile, you group together two exercises for the same muscle group, she says.
For example, you might start with biceps curls and then move straight into triceps kickbacks to hit the back of your upper arm while the front of it recovers. In a superset, your two paired exercises work opposing muscle groups, Watts explains. That said, supersets are not to be confused with compound sets. So, instead of doing multiple sets of one move and resting in between each before continuing onto multiple sets of a second, you pair the two exercises together and wait to rest until after you've completed both-effectively cutting the amount of time you spend resting in half. “A superset is just a way to program your workout in which you go from one exercise right into another, with no rest in between,” says Riley O’Don nell, CPT, an instructor at Fhitting Roo m in NYC.
REST TIME BETWEEN SUPERSETS FULL
That's why Watts uses 'em with all sorts of clients-from those who are short on time, to those who want to lose weight, and build muscle.īut what is a superset, really-and how can you use this strategy to pump up your own efforts? Read on for the full breakdown-and get ready for your most efficient, muscle-burning workouts yet. They also help you save time by minimizing your rest, making them good for your schedule and for your fitness. You might've heard trainers use the term “superset” in strength classes or seen your fave fitfluencer post about it on IG-and the strength training technique is super popular for a reason: "Supersets increase your muscular endurance and allow you to burn more calories efficiently," says Brittany Watts, CPT, a personal trainer at Performix House in New York City. Supersets are one such strategy that can inject some life back into your workouts (and get your gains back on track)-without requiring you to reinvent your sweat sessions from scratch, drop your last paycheck on a new trainer, or throw in the towel on the whole shebang. Sometimes simple tweaks go a surprisingly loooong way toward refreshing your fitness routine and ensuring you keep seeing results.
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