Training in supersets - One of the classic training methods that often allows you to break stagnation and, with proper warm up and cool downs, can save a lot of time. But today we ask; what else are the advantages of a superseries?
The superset training method was pioneered by Joe Weider and is nothing new. For many elite athletes it has become a solid foundation for their bodybuilding training. This method consists in combining two separate exercises for antagonistic muscle groups, which are then performed one after another without interruption or with the absolute minimum break necessary to change equipment or adjust weight.
Advantages of the superseries:
It Introduces an element of surprise and novelty to your training, allowing you to break boredom, bad habits and stagnation.
Time saving - fewer breaks between exercises significantly shortens the total training time.
Excellent blood supply to the targeted muscles, followed by subsequent repetitions in an opposing muscle group, maintains a large amount of blood in both working muscles.
Muscle stretching - when, after a set, we move to an exercise targeting an opposing muscle, the first trained muscle is stretched and thus rests from working in contraction. This can speed its regeneration.
And the disadvantages?
This method is intended for people with experience. Beginners, of course, can do it, but the expected results - apart from shorter training time - are unlikely to be as impactful.
Availability of equipment - to properly perform these superseries, we need two machines or two sets of free weights. We can’t always afford to block, for example, thigh abduction and abduction machines. That's why training in super series requires good planning.
How do they differ from combined series?
Combined sets are two exercises, performed one after the other without a break, but aimed at the same muscle group. Most often, an isolated exercise is performed first, followed by a multi-joint exercise. The goal of the combined series is the greatest possible muscle hypertrophy. Similarly, to the described superseries, it is a method intended for advanced skill levels as the risk of injury here is increased significantly.
How to combine exercises into superseries?
Not all muscle groups have pronounced antagonists. Generally, for a good example we look at biceps and triceps as an antagonistic pair. While the biceps work by flexing the forearm at the elbow, the triceps works by straightening at the elbow joint. A perfectly complementary pair. But that is not the end of the possibilities.
The muscles of the chest and the lats of the back
This is quite a popular superset - pressing the bar while lying on a horizontal bench combined with rowing with a barbell bent at the hip. The juxtaposed push and pull movements allow for the stretching of the antagonistic muscles and better blood supply to the entire zone involved in both exercises. We also train our biceps and triceps as supportive muscles.
Abdominals and back extensors
We are used to treating the abdomen separately as a unique muscle group. But it also has an antagonist - the muscles that straighten your back. When combining them into a superseries, it is worth starting with the extensors and performing, for example, spine contraction exercises along with raising the arms and legs in a prone position. Then you can perform a series of abdominal stresses (e.g., jack knife). Reverse order may increase the risk of an injury (abdominal straining due to sudden movements to straighten the back), so be careful.
Thighs - Quadriceps (located at the front of the thigh) and hamstrings (located at the back)
If we care about isolated exercises, the best ones are performed on smith machines - leg extensions in a sitting position and leg contractions whilst prone. However, we can do a superset consisting of squats (strong work of the quadriceps) and deadlifts on straight legs. Such a set does not require any machine but is really a lot of effort due to the involvement of many muscle groups.
Thighs - abductors (outer thigh) and adductors (inner thigh)
The superset can be done with the help of a specialized machine, where we exercise in a sitting position, but also in using resistance bands attached to stable equipment, e.g., the lower rung of a gymnastic ladder.
Biceps and triceps
This is where we have the greatest freedom in choosing exercises for a superset. Virtually every exercise in which we bend the forearm combined with the one in which we straighten the forearm by activating the triceps will be a good example of superseries. It is important, however, to keep a steady pace. Going too fast when performing exercises on opposite muscle groups does not allow the arm to adapt, and this can result in a painful injury.