Understanding Superset Training

After we got the email note above, I had a feeling that superset training isn't very well understood. Maybe not having done it before, at first glance these workouts look more intense than they really are. For instance, I just looked again at Hugo's and I don't understand the reference to joint pain at all. In fact, slower training (which generally means heavier training) is far more likely to cause joint problems than superset training.

Let's set aside the benefits of other types of training for the moment - we all agree that heavy training is terrific, ok? Let's take a look at the value of fast-paced, lighter training for a moment. Coming into the hot weather is a great time to get in shape; our bodies and minds are geared for it. There's no better way to train for this than athletic, full-pump fast training.

Superset training is quick. When you look at one of these superset programs - I'm assuming here that you've never done this so you don't know - they look LOOOONG to you. Supersetting, doing one exercise immediately followed by another without rest, and then resting before repeating the two movements, takes slightly over half the time that it takes to do the same amount of work, but adding in the rest between each set.

Of course, if you're not used to it, you'll get totally wiped out without your rest breaks. In order for this to work and for you to finish, you lower the weights to whatever it takes in order for you to finish. The "getting in shape" part comes amazingly fast, though, and that's the reason we do it. Within a few workouts you'll be looking forward to the most incredible pump you'll ever get, your breathing will come back to normal within 15-20 seconds of finishing the sets and you'll feel like an athlete in training.

Here's how to ease into it. After you finish your big work of the day and you have just a little left to do, pick two opposing bodyparts and do one exercise for one, followed immediately by one exercise for another. You'll back off the weight slightly, i.e. for an exercise that you'd normally use the 50's, you'll probably want the 35's or maybe the 40's.

There, you've supersetted. Now, do it again. And again. That's it, stop for the day. Most common around our gym would probably be leg day: squats in single/rest set fashion, followed by superset combinations of leg extensions and leg curls, or even a tri-set of extensions, curls and calves.

It's magic, it's exhilarating and I encourage all of you to give it a shot. Plus, you'll get in shape really, really fast.

Laree

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