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Have you ever wanted to trail run or hike in the silence of a snowy and magical valley? 10/10 recommend getting to Crested Butte! I
Do you do them?
For the most part there isn’t anything magical or special about super sets. Largely they are a way to save your self time within your workouts.
Think of it this way: you have 1 hour to workout. You are doing lunges & shoulder press for your accessories.
You can do:
Lunges:
• 1x8e — rest 90-120 seconds
• 1x8e — rest 90-120 seconds
• 1x8e — rest 90-120 seconds
Shoulder press:
• 1×10— rest 90-120 seconds
• 1×10— rest 90-120 seconds
• 1×10— rest 90-120 seconds
Accumulating 9-12 min of rest time.
But instead — you could super set it. (Or tri set, 3 exercises) as a way to do 2-3 exercises back to back letting another muscle group “rest” as the other is doing work or eliciting an overall increased intensity.
• Lunges 1x8e
• Shoulder Press 1×10
>> short rest ~30-60 sec
• Lunges 1x8e
• Shoulder Press 1×10
>> short rest ~30-60 sec
• Lunges 1x8e
• Shoulder Press 1×10
>> short rest ~30-60 sec
You are doing the same work with 1-6 min of rest.
If this is meaningful for you and your training this may be worth doing!
But you also DONT HAVE to do it. Single set work with 1-5 min rest is also appropriate in many cases, goals & lifts.
I digress — we can do a few different types of super sets.
1️⃣ UPPER <> LOWER aka a lower body then upper body move (think: DB lunges <> DB row)
2️⃣ ANTERIOR <> POSTERIOR aka a front of the body movement & back of the body (THINK: DB chest press <> DB row)
3️⃣ Same muscle back to back (THINK: your classic fitspo hip thrusts <> RDL)
For the ~most part~ you will see supersets done with different muscle groups so you can maximize that effort in one then the other.
Don’t over think it! If you have a hard accessory lift that takes a lot of recovery — then take that & separate it! But if you are short on time or want to intentionally increase intensity then pairing things together can help!
These are also largely going to be used for your accessory lifts and not your main compounds, those likely need adequate rest between!
Do you use super sets? I don’t think I’d finish my workouts in less than 2 hours if I didn’t’
I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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M.S., CISSN, PH.D. – EXERCISE PHYSIOLOGY
Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.
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M.S., CISSN, PH.D. – EXERCISE PHYSIOLOGY
Alyssa is an Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. She is known for her high energy and sassy approach to bringing science to your training in a no-nonsense way. Alyssa has helped thousands of women crush big lifting goals, cross race finish lines, or even do both.
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