Tuesday, May 13, 2008

Superset System


Out for a morning run.


Supersetting. Ever heard of this term? It's really cool gym talk for this:

1. alternating two exercises for the same body part (giant sets)
2. alternating two exercises for different body parts (compound sets)

The traditional description of supersetting is that two anatomically antagonistic movements are alternately performed and each movement is repeated alternately for the required number of reps.

There is no rest between the two exercises comprising each super set. Do all repetitions back to back. Here's an example you can try:



Superset #1
1. Bench Press (Pectoralis)
2. Bent Rows (Rhomboids)
121212

Superset #2
3. Crunches (Abdominals)
4. Back Raises (Erectors)
343434

Superset #3
5. Partial Dumbbell Presses (Deltoids)
6. Pulldowns (Latissiums)
565656

Superset #4
7. Side Bends left (Right Obliques)
8. Side Bends right (Left Obliques)
787878

Superset #5
9. Triceps Extensions (Triceps)
10. Biceps Curls (Biceps)
910910910

Superset #6
11. Leg Extensions (Quadriceps)
12. Leg Curls (Hamstrings)
11 12 11 12 11 12

Although there is no rest, you should perform reps slowly and in control to allow cardiovascular (CV) benefits.

And WHY should you perform supersets?? Antagonistic exercises alternating back and forth in the manner described will do two things. First, it will ensure that the blood supply is confined to a relatively small anatomical area, rather than having to alternately traverse the length of the body. This facilitates speedy recovery of the protagonist while the antagonist is working and vice versa. Second, by exercising the muscles on both sides of the joint, normal flexibility will be maintained, owing to a balance in the resting strength between each (which means you won't be walking weird with biceps that are too big and puny triceps).

And there you go...now you can superset and be cool.

1 comment:

Chi-townRawlins said...

That is pretty cool, I'll admit.