Supersets

Everyone that steps foot into the weight room has a goal. One thing everyone has in common is the drive to walk out of the gym feeling better then when they walked in.  I can't count the number of times I have busted my butt in the gym to wake up the next morning not even sore from the previous day's workout. It took me some time to realize that muscle building is a science. Every human is composed of a different genetic code, some are fortunate and others aren’t so lucky.  Genetically blessed or not, the next three supersets are sure to have your arms thirsty for your post workout protein shake.

First, for everyone who doesn't know what a superset is, a superset is different from a normal set in two ways. When doing a superset you perform the exercise continuously with no rest between each exercise. Secondly, a superset incorporates two different exercises performed one right after another. Now, why would we decide to do supersets rather than two differentiated exercises with a resting period?  Well, there are three major reasons. Supersets save time in the gym, increase intensity, and overload your muscles.

So now you may be asking yourself, when should I incorporate supersets into my daily workouts? Personally, when I'm trying to blast through a plateau in strength gains I will add supersets to my regimen.  I like to think of supersets as a way to confuse your muscle groups. By doing this you will trigger muscle growth, allowing you to advance above your plateau and reach your goals.

Here at QuickSupps our staff had a few great supersets they suggested to pass along to our fellow gym goers.  

Biceps - EZ Curl Bar to alternate dumbbell curls

·       Grab the EZ curl bar and add enough weight to successfully complete a set of about 6-7 curls with a close grip on the bar. You should fail at around your 7th repetition.  Grab dumbbells as well, the weight you select should allow you to do around 6-7 reps.

·       Once you complete your 6-7 reps on the curl bar, grab your dumbbells with no rest between exercises and complete a set of standing alternating dumbbell curls.

·       Once you have competed both exercises you have completed one superset. Depending on how fatigued you are, aim for a total of 3-4 total sets.

Biceps - Hammer Curls to Seated Concentration Curls

·       For each exercise grab dumbbells in which you can complete around 6-7 reps.

·       Start standing up with the hammer curls.

·       After your 6-7 reps take a seat and being the concentration curls, don't allow yourself to rest.

·       Aim for 3-4 total sets as well. (By doing 6-7 reps you're maximizing your muscle building potential)

Biceps - Seated Incline Dumbbell Curls to Seated Preacher Hammer Curls

·        Just like before, grab enough weight to complete 6-7 reps.

·        Grab a bench and set the position at a comfortable incline.

·        While seated with back flat against the bench complete 6-7 incline curls.

·        Take a seat and complete 6-7 reps of a hammer curl on a preacher bench.

If there are any questions at all, please E-mail Trainer@QuickSupps.com and we will reply as soon as possible.