Strength Boost: Super Set Training
For those in a hurry among us, it is one of the most effective methods to quickly reach your desired (muscle building) goal: superset training. Once mainly used by bodybuilders in their workouts, it has also found its way into the routines of ambitious strength athletes looking to achieve faster results. But on the way there, there are several things to keep in mind. Let me start with the basics.
What exactly is super set training?
In strength training, you normally train in sets. This means you do a predetermined number of reps of an exercise, such as 10 x bench press with xy kilograms. This is followed by a rest break so the body can recover from the effort—let's say 2 minutes. After that, you start the next set, another 10 reps. And so on. So a set of the exercise always alternates with a short recovery break. With super sets, this rest break is eliminated. This means the next set immediately follows the previous one without interruption.
Advantage: You save time and push your muscles to their maximum load capacity.
What types of super set training are there?
There are different variations of super set training that you can perform.
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You train the antagonists
With the antagonistic concept, you train opposing muscle groups. Example: biceps with bicep curls in the first super set, followed directly by triceps extensions in the second super set. -
You train the same muscle groups (also: synergetic training, compound set)
With this variation, you stay within the same muscle group for all super sets. Example: you train the chest muscles with the bench press in the first super set, and immediately follow up in the second super set with another chest exercise, such as dumbbell flyes. -
Superset with full-body training (circuit principle) With this training concept, you do not train a muscle and its antagonist, but completely different parts of the body. For example, in the first superset you target the upper body and right after that in the second superset you pick a leg exercise. Or back and legs, or abs and arms.
Effectively build more muscle in the shortest time thanks to super sets
The benefits of superset training are clear:
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Strength Boost: Effective muscle building in the shortest time.
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It allows for flexible and engaging training.
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Super sets are absolute fat burners.
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New training stimuli are created.
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If you have hit a performance plateau, super sets can help you get to the next level.
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The high intensity results in increased calorie burning and a remarkable afterburn effect.
What should I keep in mind during super set training?
Some love it, others consider it dangerous. Super set training has always been polarizing. It is definitely extremely effective—provided you do it right, execute the exercises with clean form, and do not overexert yourself.
Very important and not to be ignored are the following thoughts:
It is better suited for experienced athletes than for beginners. Although easy to perform, it carries risks for inexperienced strength athletes. They could easily overdo it, overtaxing their body or even slipping into overtraining. The risk of injury is also higher for beginners. Therefore, it makes sense to thoroughly master all exercises individually over a period of time first. Ideally with a trainer who can correct your form during movements. Once you have mastered everything properly, you can work out a plan with your trainer on when and what type of super set training to perform.
Therefore: Don't overdo it with super set training. It is not intended for continuous use, but rather as a muscle stimulus every few weeks or months. Be sure to allow sufficient rest afterward. Super sets are extremely demanding on the body, so give it enough time to recover.
Prepare everything beforehand and place your weights or dumbbells within easy reach. But stay fair when you're at the gym: it's really rude to other gym-goers if you reserve a piece of equipment for "later" simply by placing a towel on it or something similar. After all, we're not at a hotel pool! It's better to grab a workout buddy for your superset training, coordinate with each other, and alternate on the respective machines. Even nicer would be to briefly inform fellow gym-goers nearby so no one waits in vain for equipment occupied continuously by your superset training for 20 or 30 minutes.
Focus on clean execution—the entire time. We tend to get sloppy with movement, especially near the end of a grueling set. If you feel your muscle really can't give any more, it's better to do one rep less, but execute it with proper technique. It is also smart to always perform the technically more demanding exercise first, not last.
Conclusion: Superset training is effective, time-saving, and therefore a true strength booster.
However, it should be used sparingly and purposefully, not as a permanent training method. Properly prepared and performed, it can significantly enrich your workout routine.
