Top 6 Superset Techniques with Infographic
So you have heard of the advanced training principle called a superset. Basically, a superset while weight lifting, is performing one exercise right after the other with no rest in-between the 2 sets. Traditionally it is used for opposing muscle groups, for example biceps and triceps or quads and hamstrings. The following 6 techniques are variants of the traditional superset that we outline first.
1. Compound Superset
This type of superset is done by 2 sets for the same muscle that are very similar. A perfect example would be doing calves, standing calf raises followed directly by seated calf raises.
2. Isolation Superset
This superset is the combination of 2 isolation exercises followed one after the other for the same muscle group. For example try doing concentration curls followed by seated incline dumbbell curls.
3. Pre Exhaustion Superset
This method is done by choosing 2 exercises for the same muscle. The first exercise is an isolation movement such as leg extensions. The exercise immediately following the leg extensions should be a hack squat leg press. This is a single joint movement followed by a multi joint movement.
4. Post Exhaustion Superset
The exact opposite of number 3, pre exhaustion supersets. Choose a multi joint exercise and follow that by doing a singe joint exercise. Stiff leg deadlifts followed by lying leg curls.
5. Tri Supersets
This is basically 3 different movements done right after each other. You can do a compounding set followed by an isolation movement, or a compounding set followed directly by an exercise that involves the opposing muscle.
6. Staggered Superset
This is done by doing a Lower Body exercise followed directly by a Lower Body exercise. Use this method to train your lagging body parts such as delts or calves as you can really squeeze quite a few more sets in.
Take these new and advanced superset techniques and implement them into your workout, the next day you will be surprised!