You probably know the basic idea behind supersets: You alternate between sets of different exercises with little rest in between, rather than knock out all your sets of one exercise before moving on to the next.
Here's a quick example of why supersets are, for lack of a better word, super. Say you want to do four sets each of bench presses and seated cable rows, 10 repetitions per set, with two minutes' rest between sets. Let's assume each repetition takes six seconds, so a complete set takes 60 seconds. With straight sets, it takes 24 minutes.
Now, let's superset these two exercises and take 90 seconds' rest after each exercise. So you'll do a set of bench presses, rest 90 seconds, do a set of rows, rest 90 seconds, and repeat.
This time, you complete the same program in 20 minutes, which is nice. But the key difference is that you take a full four minutes to recover between one set of bench presses and the next, and between sets of rows. This means you can use more weight for these exercises and, as a result, get more total work done in less time.
With some creativity, you can use supersets to build more muscle, burn fat, and get stronger. So strap on your cape and get ready to supersize your workouts.
Supersets for bigger muscles
Your muscles have two types of fibers. The smaller, slow-twitch fibers are used primarily for endurance activities, and the bigger, fast-twitch fibers mostly come into play when you need to move a heavy object, or move a light object fast. But all the fibers-big and small, fast and slow-have the potential to get larger. So it makes sense to work them all if you want the biggest muscles possible.
The plan: Do 10 repetitions of one exercise, then 20 repetitions of a different exercise for the same muscle group, without rest. Then rest 60 seconds and repeat. Two or three of the following supersets is plenty.
Example 1: Builds chest, triceps, front shoulders
Incline Dumbbell Bench Press
(10 repetitions) Set an incline bench to about 30 degrees. Hold the weights just above the top of your chest, then push them straight up.
Pushup
(20 repetitions) Get on the floor with your back straight, your body weight resting on your palms and toes. Lower yourself to the floor, then push back up.
Example 2: Builds lats, biceps
Close-grip Chinup
(10 repetitions) Grab a chinup bar with an underhand grip, your hands 6-12 inches apart. Hang at arm's length, then pull your chin up over the bar, pause, and lower yourself.
Wide-grip Lat Pulldown
(20 repetitions) Grab the bar with the widest possible overhand grip. Pull the bar down to your chest, pause, then return to the starting position.
Supersets for strength and power
Most of us use the words "strength" and "power" interchangeably, but they're actually two separate qualities. Strength is measured by the amount of weight you can move, at any speed. Power is weight times speed, or the ability to knock an inanimate object into the next ZIP code. Both qualities are important for sports perfor-mance. And the strength/power combo allows you to work with heavier weights in the gym, which means you build muscle faster.
The plan: Do a five-repetition set of a heavy-duty strength exercise, followed by 5-10 repetitions of a power exercise-something that involves moving your body as fast as possible while holding
Example: Builds entire lower body, improves vertical jump
Squat
(five repetitions) Hold a barbell across your upper back and stand with your feet shoulder-width apart. Squat until your thighs are parallel to the floor, pause, then stand back up.
Dumbbell Squat Jump
(5-10 repetitions) Stand holding a pair of dumbbells at arm's length at your sides. Squat down about halfway, then immediately jump as high as you can. Bend your knees as you land. Regain your balance, then repeat.
Supersets for fat loss
Pure weight loss can be accomplished with something as simple and sedentary as having your lips stapled shut. But along with fat, you'll lose muscle. If that's your goal, be my guest. But if you want to lose only fat, you have to do intensive muscle-building exercises that require so much energy that your body suffers a massive caloric deficit.
The plan: Do 10 repetitions of one exercise for your lower body, then, without resting, do 10 repetitions of an upper-body exercise. Make sure both lifts tap the largest muscle groups possible. Rest 60 seconds and repeat. Do a total of four supersets of each exercise pair.
Example: Works entire lower body (particularly gluteals and back of thighs), trapezius, chest, shoulders, arms
Deadlift
(10 repetitions) Roll a barbell to your shins and squat over it with your feet shoulder-width apart. Grab the bar overhand with your hands just outside your legs. Straighten your back and lift your chest and head, then stand, keeping the weight against your legs at all times. Slowly lower it, sliding it along your legs. Let it touch the floor before you start the next repetition.
Bench Press
(10 repetitions) Lie on a flat bench and grab a barbell with an overhand grip just wider than shoulder width. Lift the barbell off the rack and hold it straight over your chest. Lower it to the middle of your chest, pause, then push it straight up. You can use dumbbells, if you prefer.
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