How to do superset exercises

This is an animated body sculpting tutorial for superset exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning superset exercises.

How to do a Super sets

In this lesson you will learn how to do supersets. A superset is when you combine 2 exercises with little or no rest in-between. Supersets can contain two exercises focusing the same body part or two different body parts. Similar techniques to intensify your training are: Negatives, intensives, isometric repetitions etc.

Description: What are Supersets?

* When you do a superset with 2 exercises for the same muscle, I recommend you start with an isolation exercise and then do a compound exercise. The animation above shows a dumbbell fly + bench press superset. Dumbbell Fly -> Isolation. Bench Press -> Compound. To keep the time between flies and bench press as short as possible, you should do both exercises on the same bench. First load your barbell with enough weight for 6 to 12 repetitions and then start with 6 to 12 dumbbell flies. Change from one exercise to the next in less than 20 seconds (not shown in animation 1).
* After the last repetition, put your dumbbells on the floor, slide back on the bench and start with the bench press.
* Do 8 to 12 repetitions. Last rep = Muscle Failure. You may need a training partner to put the bar back into its support

Trainer advice: What are Supersets?

* Supersets are also a good choice when you don't have much time for a long workout.
* Supersets create a great pump. Especially when you combine exercises for opposing muscles.
* Rest up to 20 seconds between exercises and at least 3 minutes between supersets.
* Supersets are often done by HIT advocates.