Ananya Bhattacharjee Writer. Musician. Mother. Reading, music and travelling are all time favourites. Been into ‘writing’ from the last 10 years and have become an everlasting love since I started.

Superset Workout: What Is It & How To Do It?

2 min read

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We often come across the term ‘superset’ when we go for a personal training session or experiencing a circuit-style workout session. It is undoubtedly one of the frequently used words in a gym. But what are they exactly? Today we bring to you in detail about the infamous ‘superset’. 

What is a Superset?

A superset workout is a sample workout exercise- comprising of alternate sets of different activities without any rest in between and like, doing bicep curl and tricep curl sets without breaks but alternating in between. 

However, planning a superset workout doesn’t mean combining any two exercises. There is a correct way of mixing two sets of training into a superset with a specific goal in mind. The superset workout is about boosting the performance of the body, building muscle, burning fat and cutting the workout time for enhanced results. It is found out through research that superset exercises burn more calories and sweat than the traditional exercise methods. However, an improper superset will leave the person with body aches, pains, and severe injuries. 

Types Of Superset Workout

True set (Antagonist Superset): 

A true superset is that includes exercises which target the opposing muscle groups of the body, like a biceps curl along with a triceps extension. This enables the muscle to recover faster within the alternating sets. 

Compound Set (Agonist Superset):

In this superset, both the exercises are planned to target the same muscle groups, like a push-up exercise and a dumbbell bench press. These exercises would burn the fat and calorie burning from the same muscle group and are useful for increasing intensity as well as volume to a workout session. 

Unrelated Superset: 

As the name suggests, in this superset, the two exercises target entirely two different muscle groups, like lunges along with biceps curls. This kind of superset doesn’t drain out any additional strength in alternating between the two exercises. 

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Superset Mistakes One Should Avoid

Overdoing your Core:

Planning a superset workout for the core and overdoing is a strict no-no. The core is what keeps the body stable and regulating bodily strength and coordination. As such, over-exercising the core and tiring it out isn’t a good idea at all. This primarily applies to the workouts where there are significant movements that require much stability in the shoulders, hips and core region integrated. As such, conducting core exercises in the midst will only bring in fatigue and harm posture. 

Ease the Spine: 

Your body is in sync with gravity. Doing gravity-defying workouts compresses the spine putting pressure on the framework. In such a time, when two super-compressive workout exercises are grouped in a superset, it brings in a lot of harm to the spine and troubles with the posture starts. One shouldn’t include multiple compression exercises in a single superset; it causes long-term damage and spinal issues. Instead, it is advisable to combine a compressive workout along with a decompressive workout in a single superset for better results. 

Attend the Back: 

The back muscles are the posterior chain of a body and require the initial attention in a workout because they are the stabilizing musculature of the body. It is by training the posterior chain that the body gets the stability and jest for the forthcoming exercises. Giving attention to the posterior chain movements enables the body to go for more repetitions and lifts without harming the body. 

Superset workouts are strength conditioning and one of the most natural forms of workout, assembling two exercises into one and giving the body the much-needed strength and training. It is essential to keep the superset workouts always safe and smart, and the workout session entirely individualistic and goal-oriented, prioritizing the physical requirement and condition. Mastering the basics, following the don’ts of the technique and getting the most out of the sets- that is the key to an effective superset workout!

Ananya Bhattacharjee Writer. Musician. Mother. Reading, music and travelling are all time favourites. Been into ‘writing’ from the last 10 years and have become an everlasting love since I started.

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