Value of Supersets

Supersets were developed to help get more training done in less time.   There is way more to supersets than that.  For example if you super set bench press with Rowing.  Some of the same muscles are used in both movements such as shoulders , upper back and lats.  By combining them in a superset ( 2 sets done with no rest between the 2, rest only after completing the 2 , then repeat) , you are working specific fibers harder or may require more fibers to be activated thereby increasing the stimulus for muscle growth.

Some very good examples of supersets are:

1) bench press  and rowing(any form is fine…ie: t bar, cable, machine etc.  remember to use a medium to wide grip and pull to the upper chest keeping elbows out.)

2) chin ups/pullups/lat pulldown with Overhead presses

3) Dips supersetted with upright row using trap bar. ( can use 2 dumbells held the same way, parallel to the body if a trap bar is not available) ( this is an exercise I developed….. never seen or heard of anyone ever doing it before)   It really helps to activate maximum fibers in the shoulders and upper back…)

4) Back extensions with angled sit ups/ hanging leg raises

You will notice the exercise combinations I described are the exact  opposites of each other……

About Rick Lange

My goal is to give out training advice that has helped me tremendously. I am 54 yrs old and have been training almost all my life. Weight training...bodybuilding, and powerlifting have been my focus. I ventured into cycling, road and mountain biking and triathlon for a while. Lost lots of weight in order to make myself competitive. Then decided to come back to my roots....weight training. I have a very athletic background, having participated in football, baseball and track in my school days. I am very proud of my accomplishments racing motocross and jet skiis. Also ejoyed windsurfing , kayaying, water skiing and snow boarding/skiing as well. Rick Lange
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