How to Use Supersets Effectively in the Gym

Academia, Futebol, Supersets -

How to Use Supersets Effectively in the Gym

Speak, bolerada! In today's post I'm going to talk a little about the famous supersets and how you can be implementing them in your gym training. 

First, what are supersets or superseries? They are basically performing different exercises in a row as a block. For example, you do 10 reps on the bench press and immediately after that 10 reps of push-ups on the floor. 

Supersets aim to make training more dynamic and can be very useful for those looking for hypertrophy. However, be careful! Using this method too much can cause muscle fatigue and ruin your training week. 

Anyway, there are 6 types of supersets 

Agonist - A good example would be doing bench presses followed by push-ups.
Antagonist - bench press followed by executions on the horizontal bar 
Top to Bottom - Workout the bottom followed by an exercise involving the top
Pre-Exhaustion - Flexion followed by bench press, for example
Compound Core - Squat followed by a core exercise
Tri-set (Lower, Upper, Core) - Front squat / Pull-up bar / Plank

These are some basic examples of supersets that you might be using in your next workout at the gym. But, remember what the focus of your training is. If you are training for speed and explosiveness, maybe supersets are not the best option as you want to focus on form and have a good amount of rest time to execute the movements smoothly. 

On the other hand, if you are training for muscle hypertrophy, agonist and pre-exhaustion supersets can be great allies in your training. In the end, it's all about common sense. 

If you want to be in the best shape of your career, download our training programs and start training today!

Tmj e #RumoAoPro


  • Eduardo

    Tu é foda

  • Kevin Devezas

    Muito bom

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