So you have heard of the advanced training principle called a superset.
Basically, a superset while weight lifting, is performing one exercise right after the other with no rest in-between the 2 sets.
Traditionally it is used for opposing muscle groups, for example biceps and triceps or quads and hamstrings.
The following 6 techniques are variants of the traditional superset that we outline first.
1.
Compound Superset - This type of superset is done by 2 sets for the same muscle that are very similar.
A perfect example would be doing calves, standing calf raises followed directly by seated calf raises.
2.
Isolation Superset - This superset is the combination of 2 isolation exercises followed one after the other for the same muscle group.
For example try doing concentration curls followed by seated incline dumbbell curls.
3.
Pre Exhaustion Superset - This method is done by choosing 2 exercises for the same muscle.
The first exercise is an isolation movement such as leg extensions.
The exercise immediately following the leg extensions should be a hack squat leg press.
This is a single joint movement followed by a multi joint movement.
4.
Post Exhaustion Superset - The exact opposite of number 3, pre exhaustion supersets.
Choose a multi joint exercise and follow that by doing a singe joint exercise.
Stiff leg deadlifts followed by lying leg curls.
5.
Tri Supersets - This is basically 3 different movements done right after each other.
You can do a compounding set followed by an isolation movement, or a compounding set followed directly by an exercise that involves the opposing muscle.
6.
Staggered Superset - This is done by doing a Lower Body exercise followed directly by a Lower Body exercise.
Use this method to train your lagging body parts such as delts or calves as you can really squeeze quite a few more sets in.
Take these new and advanced superset techniques and implement them into your workout, the next day you will be surprised!