Twice the gain and half the pain.
Why a Superset?
Quite simply a superset represents another term for one exercise. Immediately followed by another one followed by a period of rest. Furthermore, a workout routine for beginners and seasoned pro’s alike. Supersets often target the same muscle group, different muscle groups and even opposing muscle groups (agonistic/antagonistic superset).
Supersets allow you to increase volume in your workouts without increasing duration by much, if at all. Therefore, one can also force muscles into recruiting different fibres (or the brain into different muscle recruitment patterns) by doing pre exhaust and post exhaust supersets.
What is a Superset?
A simple example of a superset on the same muscle group would be Bench Press and Chest Flys (this is also post exhaust). It is post exhaust because you are following a compound movement (Bench Press) with an isolation movement (Chest Flys). A superset on different muscle groups would be Bench Press and Bicep Curls. Subsequently, this also has benefits as one muscle is fresh i.e. the biceps. We have to be careful to warm up both muscle groups though to avoid injury.
To demonstrate, an agonistic/antagonistic Superset such as Bicep Curls followed by Tricep Cable Push Downs. Agonistic/antagonistic supersets have some backing in the scientific community that they produce better results in terms of mass increase. This is due to one muscle being under tension eccentrically whilst the other muscle is under tension concentrically.
Next week, the benefits of Trisets and Giantsets. Finally, any question please contact matt glover fitness.