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Superset Smackdown

October 1, 2007

Here’s a great little routine for the adventerous among you. This workout is for intermediate to advanced lifters and not for newbies.

It involves using supersets to get a hard, intense workout without spending hours in the gym. Be forewarned, supersets can lead to overtraining very quickly. Use this program sparingly – like when you’ve reached a plateau or you feel a change of pace is needed.

For the newcomers to weight training, supersets are essentially two exercises performed back to back that target opposing muscle groups, namely one agonist and one antagonist muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. Also, you do not rest between exercises. You go from one to the other in the superset.

Supersets are a great technique for plateau busting and for sparking your motivation to keep training.

The following is a total body superset workout.

Superset Smackdown Workout
Superset One:
Bench Press
Row

Superset Two:
Dips
Curls

Superset Three:
Squats
Deadlift

Notes: Perform 1-2 sets of each superset once very two weeks to a month to spice up your routine. Don’t overdo it because you can overtrain very easily on supersets. Perform this workout 2-3 times per week, eat good food, get plenty of rest and drink lots of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer

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Written by Brian Carson · Filed Under Workouts 

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