Supersets are two exercises performed sequentially without stopping. For added intensity, three sets can be performed in a row without stopping, this is known as a ‘tri-set.’ As it takes a while to build up the endurance necessary to do supersets, they are recommended for more advanced bodybuilders looking to increase the intensity of their training.
Tips For Using Supersets For Bodybuilding
- Supersets can be done by doing two exercises in a row (eg. Cable rows followed by cable pulldowns), or training two different body parts (eg. Bench Presses, followed by Chin Ups).
- Supersetting with the same muscle group allows you to really challenge a body part for optimum stimulus. To do this, you need to start with the most difficult movement and then proceed to the less demanding movement, such as bent over rows followed by seated cable rows.
- Supersetting two different body parts, such as chest and back, or biceps and triceps, allows one muscle group to rest while the other is being trained, allowing you to exercise on a continuous basis, also enhancing cardiovascular conditioning. Training with Supersets with opposing muscle groups can also provide a great pump.
- Supersetting exercises for the same body part, or opposing body parts is a great way to add increased intensity into your training programme. Experiment with it to keep your training fresh and to experience a great pump. Supersets is one of the Power Training Principles.
(Photo: Michal Sitter, Team Dymatize)