Super-Sets

When planned properly super-sets provide a great full body workout whilst at the same time reducing your overall workout time. A super-set achieved by performing two exercises back to back with limited or no rest in between.  Any exercises can be chosen and put in any order but choices should reflect your goals.

Example 1.

Squats

Dumbbell Chest Press

Performing upper body V.s lower body super-sets is a great way to test all aspects of your fitness. Depending on amount of sets and repetitions you perform you can expect to see improvements in your muscular strength, muscular endurance and aerobic fitness. By switching between upper and lower body you also allow each set of muscles a rest period, whilst the other set is working, which should allow the intensity of both exercises to be keep high.

Example 2.

Chin Ups

Dumbbell Bicep Curls

Performing super-sets with two exercises which target similar muscle groups can be very demanding. Depending on amount of sets and repetitions you perform you can expect to see improvements in your muscular strength, muscular endurance and aerobic fitness. Specifically you will test your body’s ability to buffer/tolerate and clear lactic acid. This type of training will provide a large amount of overload and can be a great way to introduce some variety into your weight routine when training for hypertrophy (muscular development). You will need to rest after completing both exercises before starting subsequent sets.

Example 2.

Lunges

Shuttle Runs

Not all supersets need to be performed with resistance/weight based exercises. Performing super-sets with just your body weight and an aerobic exercise like moderate pace shuttle runs can be a great way to develop your local muscular endurance and aerobic fitness. This type of workout can also be taken anywhere providing you’ve got a bit of space to move about. So when the sun finally comes out you can have fast fun flexible workouts wherever you want, on the odd occasions you can’t make it to the gym.

For more help/motivation with working out your super-set workout please speak to or email Daniel Byrne: djb@tonridge-school.org Tonbridge School Centre Personal Trainer