Supersetting For Strength
In today’s fast-paced world, finding time to exercise can be challenging. Traditional strength training often involves long rest periods between sets, which can significantly extend gym time. Instead of sitting around between sets, try supersetting for strength. Supersetting for strength allows you to maximize your efficiency by pairing exercises that complement each other. This supersetting approach allows one muscle group to recover while the other works, leading to more volume in less time. Supersetting for strength not only saves time; it improves muscular endurance, strength, and overall fitness. By selecting the right exercise pairings, you can get in and out of the gym faster while achieving impressive results.
Supersetting For Strength – 5 Different Ways
1 – Lower Body/Upper Body
Pairing lower-body and upper-body exercises allows one muscle group to recover while the other works. This keeps your heart rate up and makes your
workout more time-efficient.
Example Lower Body/Upper Body Superset:
- Squats (Lower Body)
- Overhead Shoulder Press (Upper Body)
Perform 8-12 reps of each exercise and alternate between these two movements. Completing 3 sets total.
2 – Push/Pull
Combining pushing and pulling movements ensures a balanced workout and helps prevent muscle imbalances. This approach also maximizes recovery within opposing muscle groups.
Example Push/Pull Superset:
- Bench Press (Push)
- Seated Rows (Pull)
Perform 8-12 reps of each exercise and alternate between these two movements, completing 3 sets total.
3 – Opposite Muscle Groups (Agonist/Antagonist)
Supersetting opposing muscle groups enhances muscle activation and efficiency. Working agonist and antagonist muscles back-to-back improves muscular balance and joint stability.
Example Opposite Muscle Group Superset:
- Biceps Curls (Agonist)
- Triceps Dips (Antagonist)
Perform 8-12 reps of each exercise and alternate between these two movements, completing 3 sets total.
4 – Muscle/Cardio
Adding a cardiovascular component between strength exercises keeps your heart rate elevated, increases calorie burn, and improves overall conditioning.
Example Muscle/Cardio Superset:
- Pullups (Strength)
- Jump Rope (Cardio)
Complete each exercise for 30-60 seconds and perform 3 sets total.
5 – Full Body Muscle/Core
Including core exercises in your supersets helps improve stability and functional strength, ensuring a well-rounded workout.
Example Full Body Muscle/Core Superset:
- Kettlebell Swings (Full Body)
- Plank Hold (Core)
Complete each exercise for 30-60 seconds and perform 3 sets total.
Supersetting for strength is a game-changer for those looking to optimize their time in the gym. By being strategic in your exercise sequencing, you can build strength, improve muscle definition, and enhance your overall fitness—all while cutting down on unnecessary rest time. Whether you’re short on time or want to add intensity to your workouts, supersets provide a practical and effective way to achieve your fitness goals. Try incorporating these techniques into your next workout and experience the benefits firsthand!
Yours in health & fitness,
Sherri McMillan
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Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.