Below are the best information about what is a superset workout voted by users and compiled by us, invite you to learn together
Du möchtest deine Zeit im Fitnessstudio optimieren? Hallo Supersets! Falls du schon einmal an einem Zirkeltraining teilgenommen oder mit einem Personal Trainer gearbeitet hast, hast du wahrscheinlich schon von ihnen gehört. Aber wie beliebt sie auch sind, besteht immer noch Verwirrung darüber, was Supersets eigentlich sind und wie sie genau helfen. Mit diesen Superset Fakten bringen wir dich auf den neuesten Stand.
WAS SIND SUPERSETS?
Im Allgemeinen sind Supersets zwei verschiedene Übungen, die mit wenig bis gar keiner Pause dazwischen nacheinander ausgeführt werden. Wir sagen „wenig“, weil du wahrscheinlich zwischen jedem Satz eine kurze Pause machen wirst, um wieder zu Atem zu kommen oder einen Schluck Wasser zu trinken.
Obwohl die beiden Übungen nicht zufällig sind, sind Supersets eine flexible Trainingsmethode. Die Übungen können auf gegenüberliegende Muskelgruppen abzielen, z.B. Brust vs. Rücken, Bizeps vs. Trizeps, Quadrizeps vs. Beinbeuger oder sogar Muskeln derselben Gruppe (Squats vs. Quad-Streckung, Overhead shoulder vs. Lateral raise, or Squats vs. Lunges).
Du kannst auch zwei verschiedene Bereiche deines Körpers trainieren; Ein beliebtes Superset ist zum Beispiel eine Oberkörperübung gefolgt von einer Unterkörperübung. Lies weiter, um mehr über diese Methode zu erfahren.
3 SUPER VORTEILE VON SUPERSETS
1 – Supersets sparen super viel Zeit
Wenn du mal wieder richtig viel zu tun hast, stehen Workouts auf deiner Prioritätenliste möglicherweise ganz weit unten. Nicht gut. Die Lösung: das Superset. Supersets sind eine der besten Möglichkeiten, um mehr für weniger zu bekommen. Dies beinhaltet die Ausführung einer zusammengesetzten Bewegung (z. B. 8 Wiederholungen Bankdrücken), gefolgt von einer isolierten Bewegung (z.B. eine Dumbbell Chest Fly, ebenfalls 8 Wiederholungen). Auf diese Weise ermüdest du den Muskel, den du dich während der zusammengesetzten Bewegung trainieren möchtest und konzentrierest dich dann in der Isolationsübung gezielt darauf. Sehr gut.
2 – Supersets bauen super viele Muskeln auf
Wenn du deine Ruhezeiten nutzt, um noch mehr Sport zu treiben, werden physiologische Prozesse ausgelöst, die das Muskelwachstum fördern. Dies gilt insbesondere für Supersets, die gegenüberliegenden Muskelgruppen trainieren. Da diese Art von Supersets auf verschiedene Muskeln abzielt, brauchst du nicht mehrere Ruhephasen. Während du eine Übung ausführst, fokussierst du dich auf eine bestimmte Muskelgruppe, während sich die andere erholt. Deal.
3 – Supersets sind super Ausdauer-Booster
Dank der Variation der trainierten Muskelgruppen und -bereiche helfen Supersets, die körperliche Aktivität über einen längeren Zeitraum aufrechtzuerhalten. Kurz gesagt, dukannst deine Muskeln länger kontinuierlich trainieren, ohne zu ermüden. Davon profitierst du in allen Lebensbereichen – Schwimmer können zum Beispiel die beim Schwimmen beanspruchten Muskelgruppen in einem smarten Supersets gezielt trainieren. Probiere eine Reihe von Liegestützen gefolgt von Squat Jumps (ohne Pause) aus, um deinen Oberkörper-Freistil und Unterkörper-Schmetterling zu verbessern.
FÜR WEN SIND SUPERSETS NICHT DAS RICHTIGE?
Letztlich geht es bei Supersets darum, Ruhezeiten zu verkürzen und oft sogar zu eliminieren. Wenn deine Ziele nicht darin bestehen, Muskelkraft oder -power zu steigern, sind Supersets möglicherweise nichts für dich.
Aber alle, die ihre allgemeine Kraft, Power und Ausdauer steigern (oder ihre Zeit im Fitnessstudio mit den gleichen Ergebnissen halbieren) möchten, sollten sich direkt einen EVO-Club in ihrer Nähe suchen, um in kürzester Zeit maximale Ergebnisse zu erzielen.
SUPERSET WORKOUT
Nach der Theorie kommt die Praxis! Hier ist ein 40 Min. Full-body Dumbbell Workout, das mit Supersets die Effekte maximiert:
- 4 Supersets
- 10-15 Wiederholungen pro Übung
- Jedes Superset wird über 3 Runden ausgeführt
- 40 Minuten
- Ausrüstung: Dumbbells
Workout Übungsliste:
1. Superset
- Dumbbell Sumo Squat
- Dumbbell Sumo Deadlift
2. Superset
- Dumbbell Side Raise / Around the World
- Dumbbell Military Press
3. Superset
- Dumbbell Flys
- Dumbbell Front Row
4. Superset
- Cross-body Mountain Climber
- Commando Plank
- Russian Twist
Top 22 what is a superset workout edit by Top Q&A
What Is A Superset? How To Master The Effective Training Method, Per Trainers
- Author: womenshealthmag.com
- Published Date: 11/30/2022
- Review: 4.71 (463 vote)
- Summary: Essentially, supersets are back-to-back exercises. “A superset is just a way to program your workout in which you go from one exercise right …
- Matching search results: Another big plus? Supersets also help you save time by minimizing your rest, making them good for your schedule and for your fitness. That’s why Watts uses ’em with all sorts of clients—from those who are short on time, to those who want to lose …
How to Do Superset Exercises
- Author: webmd.com
- Published Date: 05/04/2022
- Review: 4.47 (312 vote)
- Summary: Supersets are a form of exercise where you focus on working opposing muscle groups back to back with little rest in between. An example of a …
- Matching search results: Another big plus? Supersets also help you save time by minimizing your rest, making them good for your schedule and for your fitness. That’s why Watts uses ’em with all sorts of clients—from those who are short on time, to those who want to lose …
What Is A Superset Training System?
- Author: parallelcoaching.co.uk
- Published Date: 04/16/2022
- Review: 4.38 (577 vote)
- Summary: A superset is a training system whereby two exercises are performed back to back with no rest between. Removing the rest is more demanding on …
- Matching search results: There are over 17 resistance training systems that are taught in the Level 3 PT syllabus which can be overwhelming to distinguish which system to use and when. to plan them. Our FIT-Progressions online programme breaks down each of these in detail …
What is a superset workout and why are they so amazing for growth
- Author: westrive.com
- Published Date: 07/26/2022
- Review: 4.05 (552 vote)
- Summary: Do you want to minimize your time spent at the gym but still get a good workout? The addition of supersets to your fitness routine may be a …
- Matching search results: The risk and possible downside of the superset workout structure is that muscle fatigue may compromise proper technique. However, to avoid this, consider selecting exercises with less technical demand and adapt your workouts according to body …
How to Incorporate Supersets into Your Workout and Why
- Author: aaptiv.com
- Published Date: 03/01/2022
- Review: 3.95 (319 vote)
- Summary: The term “superset” is one of the most commonly misused words in the gym. According to the Essentials of Strength Training and Conditioning, a superset …
- Matching search results: The term “superset” is one of the most commonly misused words in the gym. According to the Essentials of Strength Training and Conditioning, a superset “uses the performance of two exercises that activate opposing or antagonistic muscle groups with …
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Supersets vs Circuits: Differences, Pros, Cons
- Author: fitbod.me
- Published Date: 01/26/2022
- Review: 3.74 (550 vote)
- Summary: When you are looking to build muscle, improve your fitness, and do it in a time efficient manner, look no further than supersets and circuits.
- Matching search results: By performing one exercise that targets a muscle and following it by another exercise that targets a muscle that is not used in the first exercise, you are able to train both muscle groups effectively. Some classic examples may be bench press and …
Heres Exactly How To Superset At The Gym
- Author: self.com
- Published Date: 05/30/2022
- Review: 3.54 (226 vote)
- Summary: It’s often used as a catch-all term to describe doing two different exercises back-to-back, then taking a quick breather before repeating the …
- Matching search results: By performing one exercise that targets a muscle and following it by another exercise that targets a muscle that is not used in the first exercise, you are able to train both muscle groups effectively. Some classic examples may be bench press and …
Superset Workout: 8 Best Supersets – ATHLEAN-X
- Author: athleanx.com
- Published Date: 05/23/2022
- Review: 3.37 (453 vote)
- Summary: In a superset two or more different exercises are performed with a minimal rest period in between. Supersets can be done with the same muscle group, …
- Matching search results: By performing one exercise that targets a muscle and following it by another exercise that targets a muscle that is not used in the first exercise, you are able to train both muscle groups effectively. Some classic examples may be bench press and …
Superset Workout: Benefits and Exercises
- Author: evolveyou.app
- Published Date: 09/08/2022
- Review: 3.09 (452 vote)
- Summary: Superset Workout: Benefits and Exercises … Super sets put quite simply are 2 exercises paired and performed together, commonly used in weight training. They are …
- Matching search results: By performing one exercise that targets a muscle and following it by another exercise that targets a muscle that is not used in the first exercise, you are able to train both muscle groups effectively. Some classic examples may be bench press and …
Should You Use Supersets to Build Muscle Faster? What 18 Studies Say
- Author: legionathletics.com
- Published Date: 12/16/2022
- Review: 2.9 (89 vote)
- Summary: After completing a superset, you’ll generally rest for a minute or two before moving on to the next set, exercise, or superset in your workout. Here’s how this …
- Matching search results: One good example is a study conducted by scientists at Kennesaw State University and published in the Journal of Strength and Conditioning Research that compared the changes in testosterone levels between people who did supersets versus traditional …
What Is A Superset In Strength Training? 2 Workout Examples
- Author: marathonhandbook.com
- Published Date: 07/02/2022
- Review: 2.76 (120 vote)
- Summary: A superset in strength training is an approach that involves pairing together two different exercises performed back to back without taking a …
- Matching search results: If you would normally take 45 seconds of rest in between each exercise, your total rest time during the workout would be 22.5 minutes. However, when you perform the exercises as supersets, you are only resting half as often, cutting down your …
What Is a Superset and How Can You Put It In Your Workout?
- Author: shape.com
- Published Date: 01/29/2022
- Review: 2.7 (192 vote)
- Summary: At its very core, a superset workout is simple: alternating sets of two different exercises with no rest in between. For example, doing a …
- Matching search results: If you would normally take 45 seconds of rest in between each exercise, your total rest time during the workout would be 22.5 minutes. However, when you perform the exercises as supersets, you are only resting half as often, cutting down your …
Superset Chest Workout | The Best 4 Supersets To Build A Bigger Chest
- Author: myprotein.com
- Published Date: 05/22/2022
- Review: 2.67 (65 vote)
- Summary: Mix up your next chest workout by incorporating some of these superset exercises to really grow your chest!
- Matching search results: The idea of a superset is to perform 2 exercises back to back, followed by a short rest (but not always). This essentially doubles the amount of work you are doing, whilst keeping the recovery periods the same as you would usually have in individual …
What is a superset & can it make you stronger?
- Author: centr.com
- Published Date: 03/07/2022
- Review: 2.51 (130 vote)
- Summary: This also means supersets can increase the intensity of your workout and boost your performance – which means more strength gained and more fat burned. The …
- Matching search results: The idea of a superset is to perform 2 exercises back to back, followed by a short rest (but not always). This essentially doubles the amount of work you are doing, whilst keeping the recovery periods the same as you would usually have in individual …
Supersets Explained: A Technique for Better Results and Less Fatigue
- Author: breakingmuscle.com
- Published Date: 07/10/2022
- Review: 2.31 (114 vote)
- Summary: What It Is: The most common type of superset includes two exercises that train opposing muscle groups — a chest exercise followed by a back …
- Matching search results: Back in 2005, research determined that a set of rows performed before a set of bench throws significantly improved power output of the throw. Since the row trained the pulling muscles and the bench throw trained the pushing muscles, this phenomenon …
Superset Home Workout : 5 Steps (with Pictures) – Instructables
- Author: instructables.com
- Published Date: 06/19/2022
- Review: 2.19 (199 vote)
- Summary: A superset is alternating sets of two different exercises that target opposing muscle groups with no rest in between. Decide on the amount of reps and sets you …
- Matching search results: Back in 2005, research determined that a set of rows performed before a set of bench throws significantly improved power output of the throw. Since the row trained the pulling muscles and the bench throw trained the pushing muscles, this phenomenon …
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Supersets explained – Life Fitness
- Author: lifefitness.com.au
- Published Date: 10/20/2022
- Review: 2.23 (143 vote)
- Summary: Put most simply, a superset is when you perform one set of an exercise and then immediately switch to another exercise and do another set. You …
- Matching search results: In general, you’ll need to rest for longer between supersets than you would performing regular straight sets of an exercise. The reason should become obvious as soon as you start your next round of supersets: your body needs longer to recover. So, …
Superset Workouts: Twice The Gains In Half The Time – Coach Mag
- Author: coachmag.co.uk
- Published Date: 01/08/2022
- Review: 2.13 (173 vote)
- Summary: The standard form of superset training involves combining two moves, where you do a set of the first exercise, then go straight into a set of …
- Matching search results: In general, you’ll need to rest for longer between supersets than you would performing regular straight sets of an exercise. The reason should become obvious as soon as you start your next round of supersets: your body needs longer to recover. So, …
What is a Superset Workout? And Should You Use Them
- Author: oldschoollabs.com
- Published Date: 08/12/2022
- Review: 1.98 (190 vote)
- Summary: How can you get away with building muscle AND shortening your workout time? Supersets are a great way to do both. A basic definition for the superset is …
- Matching search results: In this study, 15 trained men completed three sets of 10 reps in the bench press and wide-grip seated row. They completed the sets traditionally and then again using the paired set method. The results show that the paired sets were done faster and …
Chest and Back Superset Workout for Bodybuilding (7 Exercises)
- Author: strengthlog.com
- Published Date: 09/10/2022
- Review: 1.8 (65 vote)
- Summary: This article outlines a superset workout for chest and back, guaranteed to stimulate muscle growth and save time.
- Matching search results: Before you can head off to the shower, though, you will finish the workout off with the dumbbell pullover. It’s an old-school exercise used by golden age bodybuilders to expand the rib cage and build a bigger chest and back. It might have fallen out …
How You Can Use Supersets in Your Workouts
- Author: menshealth.com
- Published Date: 02/10/2022
- Review: 1.86 (134 vote)
- Summary: A superset refers to two exercises performed back-to-back, with little or no rest in between. The practice can help to cut your workout time …
- Matching search results: You can use supersets in the broadest sense and stack any two moves to simply cut down on your workout time. If you’re extra savvy, you can select complementary exercises that target opposing muscle groups in order to make your workout more …
Supersets in Strength Training – Verywell Fit
- Author: verywellfit.com
- Published Date: 07/15/2022
- Review: 1.74 (146 vote)
- Summary: A superset is a form of strength training in which you move quickly from one exercise to a different exercise without taking a break for …
- Matching search results: You can use supersets in the broadest sense and stack any two moves to simply cut down on your workout time. If you’re extra savvy, you can select complementary exercises that target opposing muscle groups in order to make your workout more …
