Superset for Super Gains

Whether your goal is to burn fat, build muscle, look amazing or anything else you should always train with progressive intensity. One great way to add intensity whilst simultaneously saving time is to employ the use of supersets.

What are supersets?

I’m glad you asked – Supersets are simply two exercises paired together without a rest between them. For example, if you perform a bench press for 12 reps you’ve just completed a straight set of bench press for 12 reps. If you complete a bench press for 12 reps and then immediately perform a pull up for 12 more reps – BOOM – you’ve just completed a superset!

Supersets are hard. They prolong the set increasing indurance which is good for a number of reasons. If you regularly perform supersets you’ll:

  • Burn more calories per workout
  • Increase the release of fat burning and muscle building hormones
  • Lose weight faster
  • Increase your muscle endurance
  • Look like a bad-ass in the gym

Ok Alex, I’m sold can I pair up any two exercises I like?

You sure can but there are certain ways that lend themselves to supersets. Think opposing muscle groups.

Chest > Back
Bicep > Triceps
Quads > Hamstrings
Shoulders > Legs
Abs > Lower Back

The bigger the muscle groups the more intense the exercise will be as the body has to work harder.

That sounds amazing! Can I do this with cardio exercise too?

Absolutely! Pairing up cardiovascular exercises in combination with weights and resistance will literally ignite your fat burning furnace. Try the following routine and see how you feel after 20 minutes!

Exercise 1 Exercise 2 Duration
Press Ups Renegade Row 30 seconds each exercise
Rest 30 seconds
Jump Squats Alternating Leg Lunges 30 seconds each exercise
Rest 30 seconds exercise
Military Press Plank Walk Rest 30 seconds exercise
30 seconds each exercise
Bicep Curls Bench Dips Rest 30 seconds exercise
30 seconds each exercise
Burpees Sprinting on the Spot Rest 30 seconds
Repeat through 3 times
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