Top Rated Weight Lifting Structure: Supersets Course Lesson 1

If you've been to the weight room before or read a fitness magazine you have been introduced to supersets.

You may not know what they are yet, but trust me it is a term you want to become very familiar with no matter what your fitness goals are. Supersets just as the word implies is the super star of many great weight training workouts.

No matter if you want to: build a ton of muscle, lose fat, or build power…

Supersets may be the best option.

So check out the article below to rev up your training IQ a step above everyone else. Then the next time you hit up the gym you can use your new lingo to explain the workout program you're doing and be able to critique (to yourself) other's around you.

Supersets... Why They Are Super & Everyone Should Do Them

A superset is a very powerful, muscle-building super exercise set. The main idea is to perform 2 different exercises back to back without any rest.

For example, you might do a set of 10 reps of pull-ups DIRECTLY followed by a set of dips. Then and only then do you get a short rest period (30 sec-1 minute). There are three different types of supersets. Each accomplishes different goals and brings aboard different benefits. Your goals will help you pick the form of supersets that is best for you to accomplish what you want.

1. Same muscle group superset. This superset combines two exercises that use the same muscle group. One example could be a set of tricep presses followed by dips.

Working the same muscles without rest achieves muscle fatigue and exhaustion faster, and that means muscle-building action. Same muscle supersets are great for definition and becoming ripped. These are the supersets I include in many of my own workouts.

2. Antagonist muscles superset. This means opposing muscles (hamstrings vs quadriceps). You might do leg curls for a set then go straight into leg extension. It is beneficial since while working one muscle the other gets a chance to rest. This type is great for packing on the muscle but does not show definition and cut as much!

3. Staggered Supersets. The method involves doing one exercise which works a major muscle group (hamstrings, quads, back, pectorals, biceps, etc) and go straight to an exercise that utilizes a minor muscle group.

What is a minor muscle? Well, how often do you think of working your calves? They are a minor group that can be worked after an exercise by doing calf raises. Do a set of bench press, and follow up with a set of calf raises or crunches before you start another set of bench press. Same idea as with the antagonist superset, you are letting your major muscles rest but still staying active. This means increased intensity and bigger results!

With little rest and back to back exercises you are working hard and burning more calories than if just doing an exercise and resting. Bye bye fat.

Supersets are great for everyone. It is a great way to build the muscle, make your workout fly by and get ripped at the same time!

You will notice that many of the programs that we design for you will be based on supersets. The important factor are the "superset pairs" of exercises that will help determine if you reach or goals.

You can see that we are really pushing our bodies to the max here and there will no way that you won't feel fatigued at the end of all your sets. Which brings us to your next lesson… working out to failure. Find out why it helps for fast results!

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