I wanted to write a quick post about a cool workout I just learned about called supersets. The main idea behind this type of workout is to work 2 different muscle groups, alternating between the two. A workout I did this morning was targeting chest and back. The purpose of this workout was to work them both, in a front-to-back, push/pull method.
My workout this morning consisted of the following: Bench press on the Smith Machine (chest), deadlifts (back), chest machine flys (chest), back machine (back), dumbbell press on incline bench (chest), wide grip lateral pull downs (back) and cable rows with rope (back). Here’s the kicker: Five sets in thirty minutes! The object is that your rest time between exercises are short; just long enough to get to the next station, and adjusting the amount of weight you’re lifting. That amount of time should be less than thirty seconds. If it’s taking longer than that, try jogging to each station, or a brisk walk. The concept is to achieve a higher heart rate, incorporating vigorous lifting reps, and less down time between. You can achieve muscle soreness and a high heart rate if you do this.
I began this type of workout Saturday. That day was biceps and triceps. I did six sets that day, lifting lighter weight, focusing on more rapid reps. There’s a fine line here, however. If you go too fast, you could develop sloppy form. Take the pace in which you lift, and just kick it up a little. No need in setting world records! Just enough that your heart rate goes up!
One could say this is a combination of supersets and HITT (High-Intensity Interval Training). There are many types of HITT training. One that I’m planning to do is 10 minute HITT: 20 seconds, 10 second rest. I will be doing the following exercises. These require minimal to no weight, just your own body weight:
- push ups
- sit ups
- jump lunges
As I’ve stated in a previous post, mixing things up is a great idea! One idea I’m planning to do with every workout, is to do three sets in one particular order, then reverse it for three more. I’m going to write these exercises down, so when that day comes up again, I’ll do the exercises in an opposite manner. An example could be three sets of the following on the day when I work arms:
- Close hand bench (triceps)
- Dumbbell alternate curls (biceps)
- Dumbbell Seated triceps press (triceps)
- Dumbbell alternate hammer curls (biceps)
- Tricep Cable reverse push down (triceps)
- Dumbbell cross body hammer curls (biceps)
Take a one minute rest, and do these in reverse order.
Would you try a superset workout, if you’ve never done one?
These are some examples of what you can do in the gym. Do some research! Formulate a plan! If you need help in doing these types of workouts, ask a fitness trainer, or search the web. There are tons of great workouts out there, just waiting for you to do!