Basic knowledge of supergroup
A superset refers to selecting two (or more) training movements and completing them consecutively without any breaks in between. These two moves can target one muscle group or two different muscle groups, depending on your goals. The core of this method is that after completing one action, without resting, you can directly complete the next set of actions, and so on, until the predetermined number of sets is completed.
Super Group Value
To avoid a plateau, the training plan should be adjusted every 4-6 weeks. Supersets are a great variation that can help you:
Save time. There is no rest between the two movements, which can shorten the training session time and improve efficiency.
Increase strength. If you choose a superset that targets the same muscle, you can increase the intensity of your workout by using two moves.
Overload the muscles. By stimulating a muscle with two exercises in a row, you can overload the muscle without using heavy weights. It's a great option if you don't have a training partner to help belay, or if you don't want to use a lot of weight.
Improve the fun. If you've been doing sequential sets, supersets can make your weight training more interesting and challenging.
It is convenient to arrange training class plans. You only need to choose two training movements. They can be for the same muscle group or different muscle groups (see details below), complete them continuously, rest, and repeat.
Increase the diversity of training. The two training exercises you choose can target the same muscle group, a pair of antagonistic muscle groups, or two completely unrelated parts.
Superset classification,Basic superset training methods include:
1. Pre-fatigue superset. Choose two exercises that target the same muscle group. The first movement is an isolation movement, targeting one muscle group; the second movement is a compound movement, targeting multiple muscle groups. For example: do leg extensions first, targeting the quadriceps, then do squats. When squatting, the quadriceps are already fatigued, but the other squat-related muscles (glutes, hamstrings, and inner thighs) are still at their strongest state.
2. Composite super group. Choose two compound movements (Annotation: Targeting similar muscle groups). This method requires more energy and strength.So it's more difficult. Remember, compound movements are those that stimulate multiple muscle groups at the same time. Example: Do squats first, then lunges.
3. Isolated supergroup. Choose two isolation exercises that target the same muscle group. For example: do dumbbell flyes first, then do steel cable chest lifts.
4. Antagonist muscle groups. Choose two exercises that target a pair of antagonistic muscle groups so that while one muscle is working, its antagonist can rest. Optional antagonist muscle groups include chest and back, biceps and triceps, hamstrings and quadriceps. For example: do curls first, then do dips and extensions.
5. Staggered supergroup. Choose two exercises that target two unrelated muscles. For example, start with a set of machine chest presses, and then, while your pecs are resting, you can do a set of calf raises or crunches. This saves time and allows you to train a small muscle group while resting a large muscle group.
6. Triplet. Similar to a standard superset, except this time you choose three exercises instead of two.
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