I could really use some help with supersets. In my certification I learned to superset a strength exercise with a stabilization exercise that works the same muscles. I see lots of options online where people superset 2 different exercises to keep things fun for the client and to accomplish more work in a shorter time due to not needing a long rest period, etc. Can someone clarify supersetting for general fitness? Or is supersetting only used in hypertrophy type of training? For example: would combining a dumbbell pec fly into a triceps kickback be considered a superset or is that just considered combining two exercises into one movement?
A superset means that you perform multiple exercises with very little rest
You can do antagonist muscle groups or the same, it depends on what you want to achieve. It can be used for muscle endurance or strength work, depending on how you set it up.
A pec fly and tri kickback can be considered a superset/throw in pushups and switch up the load either light to heavy or visa versa
I use supersets to burn out a muscle group. It’s not something I do all the time but there is a time and place for everything.
Susan gave a great explanation to your question. Below are also some more answers to a question similar to yours which was posted in the past:
I hope this helps.
Thank you for your responses. I guess I am also wondering if you combine 2 exercises into 1, is that considered a superset, or is that something that you can use as a way to cut your workout time for a client with a short time frame for a workout? Example of rather than completing a full set of dumbbell pec flys, and then a full set of dumbbell triceps kickbacks, can you have a client perform 1 bent over dumbbell pec fly, followed directly by 1 bent over dumbbell triceps kickback, and consider that 1 complete movement, and have them perform 12 reps of that to consider 1 set? It seemed like a good way to combine exercises, while making it fun for the client and saving a little bit of time for them as well. Is that considered a superset?
What you are talking about is combination exercises. Like you said, you can combine two exercises in one motion.
Some popular examples would include: Renegade Row, Squat w/Press, Lunge w/Bicep Curl, DB Romanian Deadlift w/bent over row, DB bent over row w/triceps kickback, etc…. The list of combo exercises can go on and on; it all depends on how creative you are.
As everyone else mentionded, supersets consist of doing two exercises back to back. The superset exercise selection depends on what your goal is.
Hope this helps!
ultimately, you can combine whatever you want but, in many cases, making things fun is great but the workout has to fit into the scheme of things and into the client’s state of abilities. You are NASM certified which provides you with a valuable model of program design and progression.