Hardly time for training? Then save yourself the breaks between the exercises. So you bring your fat burning with supersets at full speed
Sometimes it has to be fast. If you want to see results in the gym with little time, you only have one reliable option: Superset! One thing, however, right away: Superset training conjures up super results but is also very sweaty.
Definition: What is a Superset Training?
In this training method, a sentence always consists of two different exercises, which are made without pause directly one after the other. At the end of the first exercise is immediately followed by the second.
What does Superset Training do?
What should it bring, the breaks just omit? Supersets have 3 key advantages:
1. Super-set for fat burning
“The big advantage of supersets is the greater attraction to muscle metabolism,” says Doctor Unsold. Because of the lack of breaks, the burning of fat runs at full speed. Supersets allow you to complete more exercises than usual in a set timeframe. Because: “The higher the training volume, the more fat you burn,” explains the expert.
2. Superset Training saves time
Usually, strength training is relatively time-consuming due to the many breaks. Since you only need half the break time in the superset method, you can also create your gym session before work or during your lunch break. On top of that, you get well-defined muscles, because the directly consecutive exercises usually train different muscle fibers.
3. Supersets bring your muscles to the limit
Supersets work very well to fully utilize a specific muscle group. If you choose synergistic training, combining two exercises per set for the same muscle group, you can push them to their limits. Alternatively, you can combine exercises for the antagonists of your muscles in one set and thereby encourage more muscle groups in one training session.
What do I have to look out for in Superset Training?
With Superset the training becomes more intense, which is especially interesting for the advanced. If you master all the exercises, you can concentrate fully on the intensity of the training and properly express yourself. It is always amazing how much power a seemingly totally exhausted muscle can develop if you demand another movement. Nevertheless, less experienced weightlifters can also benefit from superset units: they will get a better body feel and learn which muscles are and which work against each other.
However, you should start with lightweight and do the exercises slowly to avoid injury. Your body is not yet up to the extreme strain of this workout and with increasing fatigue, the ability to coordinate deteriorates, making the proper execution of the exercises difficult. Be careful with this intensive workout.
Your training plan for superset training
Are you ready to let your fitness get ahead again? Then we have 3 superset training plans here, each with a different focus. (Note: “max.” Always means as many repetitions or as long as possible.)
1. Training plan for antagonistic supersets
In the antagonistic method, you always charge two opponents per set.
|Front Raise Lateral Raises||is 8-12|
|Barbell-rowing pushups||8-12 / max|
|Biceps Curls Triceps Dips (with the lifted leg)||is 8-12|
|Barbell squats Dumbbell deadlift with straight legs||is 8-12|
|Plank Superwoman||each max|
2. Training plan for a circuit training
With the compass method, different parts of the body are processed directly one after the other.
|Front-lifting barbell squats||is 8-12|
|Lateral Raises Dumbbell Kreuheben with straight legs||is 8-12|
|Dumbbell deadlift with straight legs Superwoman||8-12 / max|
Triceps Dips (with a lifted leg) Superwoman
|8-12 / max|
|Barbell rowing Plank||8-12 / max|
3. Training plan for synergistic superset training
In this method, the same muscle group is trained through two different, directly consecutive exercises.
|Pushups Triceps-Dips||max. / 8-12|
|Barbell rowing Bizeps-Curls||is 8-12|
|Dumbbell deadlift with straight legs Superwoman||8-12 / max.|
|Barbell squats Lunges with dumbbells||is 8-12|
|Plank Pike on exercise ball||max. / 8-12|
Conclusion: This workout is a superset for your fitness! In the Superset Training, you combine 2 exercises and perform them without a break.
This double-decker principle makes your strength training more intense and shorter at the same time.