Super Superset
Set, Rep, Superset…what? For some of you, you may know exactly what this means for others it might as well be another language. If it sounds like another language then listen up, you’re about to find out what all this lingo means.
For the optimal results with your training program it’s crucial that you follow a set program and progress to some degree in every session, whether it’s increasing the weight, increasing the intesity or decreasing the rest time. To follow a structured program then you first need to understand the programming lingo.
Rep: Short for the word repetition, it means one complete repetition of a movement from start to finish for example, completing one press up. This includes a concentric phase (working against the resistance), an isometric phase (pausing or holding the resistance with tension) and a eccentric phase (lowering the weight controlled). With a press up pushing away from the ground is the concentric phase, pausing at the top is the isometric and lowering yourself is eccentric.
Set: A series of reps grouped together for example 12 reps would complete one set
If you are doing a movement such a squat then you may do something like 3 sets for 10 reps each, having a one minute rest in between separating the sets. At the end of you would have completed 30 squats.
Superset: Moving between two exercises back to back with little or no rest. For example Squat for 1 set followed by press ups for 1 set, REST once both sets are complete this is one super set.
Why Supersets are Super!
Save Time: You save time as you don’t need to rest between each separate exercise, you simply rest between the supersets
Increase Intensity: You can choose to work the same muscle with a different exercise for example a squat followed by a lunge. This increases lactic acid and stimulates muscle growth
Variety: It can get quite boring simply doing one exercise at a time. Supersetting allows you to add a bit of variety to your program.
How to superset: You can superset with two exercises working the same muscle groups (lunges followed by squats) or superset with exercises working opposing muscles (bench press followed by bent over rows)
Supersetting is a great training system however just like anything you need to change what you do approximately every 6 weeks to continue achieving results. Finally your nutrition must back up your training to achieve optimal results.
Happy Training!
