Patrick Dale explains how to develop pure strength, muscular endurance and lose fat.
“Superset” training consists of performing two or three exercises continuously, without rest in between exercises, until all exercises have been performed. The normal 'between exercises' rest is taken before the next set of exercises is commenced. “Supersets” can be as simple as two exercises linked together, e.g. power clean & push press, or they can consist of five or more exercises.
If attempting to improve body composition or muscular endurance, high repetitions (15-20 total repetitions/Superset) and short 30 to 90 seconds rest should be employed. Suppose an increase in strength is the objective. In that case, much lower repetitions (3 to 6 total repetitions/Superset) and longer rests of 2 to 3 minutes with a corresponding increase in total training volume should be engaged.
“Supersets” can be performed in one of two ways, both being very effective.
Examples of “Supersets”
This sequence works well with light-medium resistance for multiple repetitions (e.g. 3-5 repetitions per exercise) and heavyweights (1-2 repetitions per exercise). Expect a severe cardiovascular response when performing this sequence with higher repetitions!
Start standing below a chin-up bar (1), squat down until your hands are on the floor (2), jump your legs back into a press-up position (3), perform a single press-up, jump your legs back in, stand up and jump up to the chin-up bar and perform a chin-up. Use the jump to assist completion of the chin-up as much as is necessary!
Utilizing nothing more than a pair of light to medium dumbbells, this complex can be extremely demanding and should challenge even the fittest athlete's conditioning.
Perform 20 repetitions of each exercise (or whatever number of repetitions the client can perform) with no pause between movements. The tempo should be “brisk” but still controlled.
1) Bodyweight squats to parallel (use the step as a guide but avoid touching it…)
Superset training provides you with an excellent addition to regular training, which is fun to do, very productive and time-efficient.
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About the Author
Patrick Dale has 15 years of fitness industry experience. He has a wide and varied sporting history, having participated at a high level in athletics, rugby, rock climbing, trampolining, triathlon, weightlifting and bodybuilding.