University of Wisconsin-Parkside (Kenosha, WI) researchers found that when subjects did a six-second isometric hamstring curl before doing an explosive vertical jump, quadriceps force production was increased by nearly 15% as compared to when they did the jump without the leg curl. In fact, Australian researchers reported that when trained athletes performed rows before doing a bench press throw, they had significantly more power on the bench press throw than when they did it without first doing the rows. Research shows that a muscle will contract with more force if preceded by contractions of its antagonist (opposing) muscle group.įor example, when you do a superset of barbell rows followed by bench press, you'll be stronger on the bench press. Supersets can also be used to boost strength when training opposing muscle groups. That's right, if you do supersets correctly, you can burn 30% more calories after the workout is over, when you’re doing nothing. The “no-rest” policy of supersets also has physiological benefits, namely burning more calories – 30% more, to be exact, both during workouts and afterward, according to research from Syracuse University.
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Doing two exercises with no rest can significantly cut your workout time down and get you out of the gym quicker.
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Superset training offers a multitude of benefits. For example, two chest exercises paired together, two back moves, two leg moves, to biceps moves, etc.įrom these two versions, you can create an infinite number of workouts, as I'm going to show you over the course of six workouts.Įach workout will show you not just the benefits of the superset method itself, but the benefit of other techniques combined with supersets – techniques like pre-exhaust and extended sets, among others. Method 2 involves two exercises for the same muscle group done back-to-back with no rest this is technically called a COMPOUND SET. You’ll see this repeatedly in the below workouts, even with smaller bodyparts like forearms (where I superset forearm flexion moves with the opposing forearm extension) and calves (where I pair calf raises with toe raises, the latter of which trains the anterior tibialis muscles on the front side of the lower leg). These days, the term superset is used more loosely, though I still prefer to pair opposite muscle groups. As Joe Weider defined it over a half-century ago, a true superset technically involves opposing muscle groups (chest and back, biceps and triceps, quads and hamstring, etc). Method 1 involves two exercises for two different muscle groups done back-to-back with no rest that’s called a SUPERSET.
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Supersets involve two exercises done back-to-back with no rest between exercises. Full-body training, as I’ve been telling anyone who will listen these days, is superior for burning fat while still allowing you to see gains in muscle size and strength.Īs for supersetting, where do I start? Superset Primer The two concepts are a perfect match, really. Here, I’m combining supersets with full-body training via a brief but brutally effective 6-day program. I’ve covered supersets extensively over the years through both articles and programming – from Super-Man to Super Shredded 8 – but never quite like this.