One of my best training techniques, I use to get the best results is by implementing supersets. I apply supersets to every muscle group I train. They keep constant tension on the muscle group targeted to get the most out of every fibre for maximum results. Supersets can be used for one muscle group or as an agonist and antagonist split such as biceps and triceps. They are also very time effective and keep your workout moving.
I often get the question: “How long do I wait until I go into the next set?” My answer to that is no longer than 15 seconds. I tell clients to start the next set right before they are “ready.”
Supersets have a design to keep us accountable by nature.
This technique is doing several things:
- You will shock the muscle which is also explained as muscle confusion. This is an excellent way for hypertrophy and growth for muscle fibres. The body is very smart and adaptable, so going right into the next reps before the muscles recover from the last set will force them to grow and strengthen to handle the load.
- The muscle stays under tension for a long period of time. After the 15-second time frame, the impact of the muscle is under tension diminishes. If you can start that next set before the 15 seconds is up you will continue to work the muscle optimally forcing it to grow.
When working for the same muscle group, I suggest using different angles and resistance. For example: after doing dumbbell tricep kickbacks go right into skull crushers. Changing the angle of the arm works the muscle differently causing the best results. I love changing angles with all my lifts because it’s using every part of the muscle. One of my favourite supersets is prone machine hamstring curls and then going right into swiss ball hamstring curls while on your back. These will ignite every muscle fibre, trust me you will feel the burn! I also really love barbell squats and then transition into squat jumps. This throws in that plyometric aspect into the superset. These kinds of training sequences are a game-changer for your physique.
I use supersets every time I train. It’s too easy to glance at our phones or talk too long with our training partner. We can all become complacent at times. Supersets have a design to keep us accountable by nature. After the first set, you are obligated to go right into the next one. Give some of the examples I mentioned a try this week in your workouts. I promise they will not disappoint.