Stephen Lotesta is a bodybuilder and gym owner who has honed a methodology that elevates workouts to an art form. In the following article, Stephen Lotesta brings readers into the world of targeted supersets, a technique that maximizes muscle engagement and propels gains to new heights. Below, the superset approach is discussed, unveiling the science behind this technique to target every muscle group. Prepare to revolutionize a new training regimen and unlock unprecedented growth.
The great thing about fitness is it’s for everybody.
What’s even better is anyone can create a custom workout routine.
However, as varied as everyone’s fitness regimen is, one form of exercise seems more effective than others: Superset.
But what is it?
Are supersets effective?
And what are some of its popular routines?
Stephen Lotesta Explains the Art of Maximizing an Exercise’s Effectiveness
Supersetting involves maximizing one’s workout by performing different movements or exercising opposing muscle groups.
That said, say goodbye to skipping leg day – even if it’s back day, it’s better to wrap up the workout with a sumo squat or a clean and jerk.
Stephen Lotesta Bodybuilding explains that gone are the days of choosing to be glued to the weight bench or the cable machine – working out the chest is more effective with both push and pull movements.
But how is supersetting better than regular workout sets?
Better Muscle Growth
Workouts can increase muscle size due to the damage it causes to the muscle fibers. As a result, when the muscle repairs, it fuses these fibers back together by creating new muscle strands (myofibrils).
Stephen Lotesta explains that with supersets, the muscles are subjected to more tension for a longer period, causing them to damage more fibers, making the body repair it, and ultimately aiding the increase in muscle mass.
Additionally, this rigorous exercise can also aid in cardio exercise tolerance.
Improved Cardio
Stephen Lotesta Bodybuilding says that superset exercises require back-to-back intense sets of different muscle groups (or different workout routines of the same muscle group). Because of the intensity of this workout, the heart has to pump more blood to the muscles, making it work harder.
With this workout comes better cardiovascular health.
And cardio exercises help people get lean.
Burns More Fat
The harder someone works out, the quicker they’ll burn fat. And superset is the perfect exercise regimen to burn fat – as it requires little to no rest in between sets.
Moreover, according to Medical News Today, if one also incorporates another aerobic exercise in their fitness program and follows a caloric-deficit diet, they’ll burn fat quicker.
But that’s expected in most workout routines if they strictly follow a regimen.
However, those who want to make the most of their gym membership – or don’t have hours to spare for exercise – can also incorporate supersets.
Workout Efficiency
Lotesta Bodybuilding notes that there’s absolutely nothing wrong with taking a rest in between sets. Many fitness experts recommend it as well (as per a journal published by The International Library of Medicine). However, in the fitness world, the consensus is if a person can still handle more sets, they can do so.
In addition, training to failure (which means training until the body is fatigued) is also gaining popularity to prevent workout plateaus.
What is a workout plateau?
A workout plateau is a stage one experiences when the body gets used to the workout routine. Fitness enthusiasts avoid experiencing workout plateau as it stalls their progress – such as muscle growth or weight loss.
Not only will supersets help maximize people’s gym memberships, but they also aid them in reaching their goals quickly.
But how does one create a superset routine?
Superset Routine Ideas
Lotesta Bodybuilding says that anyone can practice supersets. However, the duration and intensity still vary per person – and their experience, age, gender, health conditions, etc.
But to provide an idea, here are a few superset ideas to try:
Upper-Lower Body Supersets (Alternate-Peripheral Supersets)
Upper-lower body supersets involve working out a muscle group on the upper body and the lower body in one session.
Some examples include the following:
| Upper Body | Lower Body |
|---|---|
| Bench press | Squats |
| Push-ups | Lunges |
| Biceps hammer curls | Leg presses |
| Overhead presses | Single-leg deadlift |
| Pull-ups | Leg curls |
However, if a person finds the whole body soreness too uncomfortable, they can utilize push-pull supersets instead.
Push-Pull Supersets (Antagonist Supersets)
Push-pull superset routines consist of working out two opposing muscle groups.
These are some common push-pull superset routines:
| Push | Pull |
|---|---|
| Tricep dips | Bicep curls |
| Front shoulder raises | Lat pull-downs |
| Push-ups | Pull-downs |
| Walking lunges | Reverse lunges |
| Sled pushes | Box step ups |
And if two opposite muscle groups are still too uncomfortable, working out one muscle group via supersetting is also beneficial.
Compound Supersets
Lotesta Bodybuilding reports that compound supersets is a workout that involves exercising one muscle group through different routines.
Some compound superset ideas include:
| Exercise 1 | Exercise 2 |
|---|---|
| Leg curls | Leg extensions |
| Push-ups | Chin-ups |
| Push-ups | Bench press |
| Dips | Dumbbell press |
| Front squats | Leg presses |
Note:
As stated, each individual is different. As such, there are no recommended sets and reps for these workout routines. For more insight, ask a fitness coach or trainer.
Summary
Every fitness enthusiast has one goal: to improve their health. But with so many new exercises emerging, supersetting is still recommended as it’s been tried and tested.
Creating a personalized superset routine is generally harmless as long as the fundamentals remain: high intensity, little to no rest, and maximizing the workout of one (or more) muscle groups.
However, it’s still better to ask a qualified trainer when changing routines.
