Supersetting is a great way to add variety to your exercise routine and to elevate your muscular endurance and strength to a new level. Your body will respond well to supersetting; yet, caution is still recommended.
There are several types of supersets but the type that I commonly recommend is the “antagonist superset”. The “antagonist superset” can involve working the chest and back or triceps and biceps or quadriceps and hamstrings.
Any superset involves performing two exercises for a specific muscle group without a break or rest between the set. This will not only help to hold strength but will also allow your heart to benefit from the pace of the work out.
Here is an example of an “antagonist superset”. Remember to do your own warm-up and stretching routine before you start exercising. I recommend increasing the weight for each set.
Dr. Levi’s Superset Routine:
Flat Straight Bar Bench Press: 4 sets of 12, 10, 8, 8 and superset with Seated Cable Rows: 12, 10, 8, 8 Incline Dumbbell Flyes: 4 sets 10, 10, 8, 8 and superset with Standing Bent-over Straight Bar Rows: 4 set 10, 10, 8, 8
These are two examples of “antagonist superset” training. Know that you can superset opposing muscles or the same muscle group to change your routine and to transform your body.
I recommend using the “superset strategy” twice per week to really strengthen your body and to minimize risk from overtraining. Remember, proper form is the key to supersetting. Never sacrifice increasing the weights for poor form and execution of the movement.
Give yourself a holiday treat by adding “supersets” to your fitness program. Your body will appreciate this.
Peace & Joy,
D. Levi Harrison, MD