There is one Intensity technique which is absolutely safe for beginners and works the same wonder for advanced bodybuilders too. The Superset Workout. I first learnt about Supersetting in a flex magazine where Lee Priest explained about supersetting for arms. From then on I have used supersets in my regime at various point of time and with various goals in mind. I all of those attempts it has given me good results.
So what is supersetting? ... Supersetting is a technique of exercise where we perform two exercises alternately one followed by the second exercise in complement before resting. You can superset just about any two bodyparts together but I find it would work best with opposing muscle groups.
Supersets do not give you down-time between sets and you become more involved in your training. There is absolutely no time for daydreaming and distractions. On top of it the athlete develops the most desirable attitude for training. The attitude of training is a valuable tool for developing confidence and keeps the athlete psychologically prepared for very intense training.
With very little practice and time, the training becomes more athletic and intense. The heart rate remains higher and remains at the edge of aerobic training. Concentration becomes automatic and workouts become more and more enjoyable.
I will list out some combinations of opposing muscle group supersets
Inclined Dumbbell press / Barbell row
Bench press / Wide grip chinning
Military press / Rear laterals
Dumbbell press / Lateral raises
EZ bar curls / Lying triceps extensions
Alternate dumbbell curl / Triceps press downs
Leg extension / Leg curl
Leg press / Stiff legged deadlift
Advantages of Superset workouts:
1. As we perform two exercises and take rest after it, we effectively save the workout time.
2. As the rest periods are minimized, the intensity of the workout goes high.
3. As we utilize the opposing muscle groups, the pump and feel of the muscle are extremely good and helps to keep the athlete motivated
4. We can work around injuries. For example if a person has a lower back injury, he can not obviously squat heavy. But by using supersets he can make a very good progress.
Single set training always has its place in our workouts and should always be retained for strenght and mass building. However, a training routine blended with superset combination adds excitement, motivation and a new dimension to our daily workouts.
