By combining two exercises for the same muscle group into a superset, such as a chest press followed by pectoral flies, it is possible to work the muscles longer and harder before tiring or risking injury, compared to a single exercise. Alright, now that we’ve got the theory down, let’s talk about some real-world examples, factoring in how realistic it is to combine these exercises together. Not always. Repeat each set of 2 exercises back to back with no rest for 35-40 seconds each! You do them for 45 seconds each, with 10 seconds of rest/transition time in between. After the strength superset, you’ll hit a conditioning circuit, in which you’ll perform a series of body-weight exercises that will burn calories and force you to stabilize your body in ways that you can’t while lifting weights. Take 20-30 seconds rest before moving onto the next set of 2 exercises. For example, if you want to combine together barbell curls, skull crushers, and lateral raises, you may only need 30 seconds of rest between each set, allowing you to blast through the circuit very quickly. Many professional weightlifters perform superset workouts to increase their size quickly. There might be a magical advantage to some specific types of supersets, but most of the benefit seems to come from being able to do more exercises in a given time period while still giving our muscles enough rest (study, study, study). For example, if you do 10 bicep curls in a row, that is considered to be one set of 10 reps. Each one of the 10 bicep curls performed is considered to be a rep. And you might get a tiny bit of extra muscle activation. Catch is, you need to design you workouts in a way that you still give your muscles and cardiovascular system enough rest between sets. But results vary, and you could see more gain simply because adding supersets breaks a plateau in your weight-training routine. Otherwise, you risk turning your muscle-building workout into a pure cardio workout. Complete all supersets and repeat entire circuit 1-2 more times. I will do more supersets where possible, adding some more rest time between sets of the main lifts. These two exercises complement the push-up and bodyweight-row superset very nicely, as well. Hey Farhan, you’re making a good point. A few years ago, we updated our Bony to Beastly and Bony to Bombshell programs, and one of the big changes we made was optimizing the supersets. As always, if you want a customizable workout program (and full guide) that builds these principles in, check out our Outlift Intermediate Bulking Program. For instance, a participant may perform once set each of five different exercises (either ‘total body’ or focusing on one region of the body) then start again at the beginning once complete. And ahaha yeah I found it the hardest phase as well. Circuit training involves a series of different exercises done one after another. In this circuit-training class, each superset includes three exercises that target different areas of the body. The muscle recovers as the opposing muscle is being worked. Actually, if we look at a recent study, we see that doing supersets seems to improve muscle activation from set to set. Learn how to incorporate unilateral training into your clients’ programs with these specific exercises and routines. But by supersetting your exercises together, you can get the same amount of work done in about half the time, allowing you to build more muscle with less time spent training. 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