As an athlete, one of the best ways to build strength and size is to perform supersets. A superset is two exercises performed back-to-back with no rest, typically on opposing muscle groups. For example, a common superset is Curls (biceps) followed by Skullcrushers (triceps).
There are many benefits to incorporating this type of training into your program. Studies have shown that supersets produce greater strength gains than traditional sets. Also, you can perform more exercises in a shorter amount of time, since you are using your rest time to work a different muscle group. This increases the quality and efficiency of your workout and even offers a conditioning benefit.
Regardless of your goal, supersets are an extremely versatile form of training and should be used by all athletes to improve performance. Below are my top five supersets for athletes, which you can incorporate into your workouts. Select one or two of them and add them to your upper- or lower-body workouts.
1. Chest and Back Superset
Sets/Reps: 3-5xMax minus 2 reps each exercise. Perform an additional set of Inverted Rows.
2. Shoulders and Back Superset
Single-Arm Kettlebell Clean and Press
Sets/Reps: 3-5x3-6 for Kettlebell Clean and Press and Max - 2 for Pull-Ups. Perform an additional set of Pull-Ups.
3. Lower-Body Strength and Power Superset
Sets/Reps: 5-6x3-5 each exercise
4. Upper- and Lower-Body Superset
Single-Leg Hip Thruster
Sets/Reps: 5-6x3-5 each exercise (and leg)
5. Legs and Back Superset
Pull-Ups (see above)
Now you have my top five supersets for athletes. If you've been neglecting supersets because you weren't sure what to do, try some of these. I guarantee you won't be disappointed. Do you have any questions? Shoot me an email at Joe@meglioperformance.com.
Joe Meglio is a strength and conditioning coach at the Underground Strength Gym in Edison, N.J. He is STACK's Expert of the Month for February 2012. Mentored by one of the brightest minds in the strength and conditioning industry, Zach Even-Esh, Meglio has worked with athletes at the high school, college and professional level. He specializes in training baseball players. Besides being a strength coach, Meglio competed in his first powerlifting meet in 2010, setting the New Jersey state record for Squat, Deadlift and total in his weight class and division. He graduated from Fairleigh Dickinson University in May 2011, following his final season as captain of the baseball team. For more information, please go to MeglioFitness.com.
// Train like a National Guard Solider
// 100% FREE
// Click below to get started