What is Super Sets

What are super sets?
You've probably seen someone at your gym doing super series but not realized. The super series consists of performing two exercises in a row without pause for rest in between. The exercises can be agonists (two exercises for the same muscle group) or antagonists (two exercises for different muscle groups).
For example, if you do bench press is followed by super conducting a series antagonist (in this case, back chest more). If you do military press followed by lateral raise, you will be conducting a series super agonist (shoulder).


Benefits of super series
The super series are an excellent technique for bodybuilding because they allow you to increase your training intensity. Imagine that today is on a tight schedule but not in any way want to miss your workout chest and back. Usually need 60 minutes to complete your training. If you use super series, can complete your workout in just 30 minutes.
The super series are excellent for developing muscle mass, however, are not the best choice for strength gains. This happens due to reduced charge in the second exercise. Apart from that, the super series are an exciting challenge to training and eliminate the natural tendency of long rests between sets, which severely decrease the intensity of the workout.


Examples of super series
Super series antagonistic to chest and back
- Elevations and bench press with bar plan
- Remada inclined barbell and incline dumbbell press

Super sets for biceps and triceps antagonistic
- Curl bar with standing tricep extensions and barbell lying
- French Press and curl seated incline dumbbell

Super series back to agonists
- Elevations and T-bar rowing

Super Series agonists for breast
- Bench press and incline bench press bar plan with dumbbells
- Supino plan with bar and dumbbell crucifix

Super Series agonists for shoulder
- Press military barbell and dumbbell lateral raises
- Dumbbell Military Press and front elevations

Super Series agonists for biceps
- Curl bar with standing alternate dumbbell curl ee
- Curl Curl inclined and concentrated

Super Series agonists for triceps
- French Press extensions and seated pulley
- French Press inclined extensions and pulley with rope

Super Series agonists for quadriceps
- Squats and leg extension
- Leg press and hack squats inclined

Super Series agonists for twins
- Calf standing and seated calf
- High on tiptoe (donkey calf raises) and calf standing