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Sep.5,2010
Super sets involve performing two exercises one after another without rest. Performing super sets can create more efficient workouts, especially if you have limited time, but may not be ideal if you work out in a busy gym since the equipment you need may not always be readily available. There are two types of super sets – those that work opposing muscle groups and those that work the same muscle group.
When performing super sets, make sure to go from one exercise to another as efficiently as possible. Any time lost between exercises can decrease the effectiveness of the super set. Since performing super sets can lead to injuries, you should perform super sets about once a week for each muscle group. Also make sure to rest for about 1 to 2 minutes between super sets.
For a greater challenge and a more efficient workout, you can try performing three exercises one after another without rest. For example, if you want an intense abdominal workout, perform three different abdominal exercises one after another.
OPPOSING MUSCLES SUPER SETS
Performing super sets on opposing muscle groups, such as your chest and back, helps create good muscle balance. For example, to work your chest and back, you can perform the barbell bench press immediately followed by the lat pulldown. Remember to rest for about 1 to 2 minutes before performing another super set.
SAME MUSCLE SUPER SETS
Performing super sets on the same muscle group gives the muscles an intense workout. For example, to thoroughly work your back, you can perform the lat pulldown immediately followed by the seated cable row. You may need to use less weight when performing the second exercise since your muscles will be fatigued after the first exercise.
