“A superset is when you perform two or more exercises in a row with no rest in between the sets.”
Although you can easily superset any body part, but this technique yields the best results when you use opposing body parts. For instance, when you exercise chest and back or biceps and triceps, you will be hitting on opposing body parts. Supersets not only build muscles but also burn more calories resulting in fat loss. Therefore, instead of sweating out on a treadmill, try supersets to not only burn fat but gain muscles.
Weight training involving supersets raises your metabolic rate in the hours after exercise. Studies have shown that supersets causes shift in substrate oxidation, which means that you are burning fat while gaining muscles.
All you got to do now is to choose the opposing body parts and work on them in order to lose weight and gain muscle simultaneously. Do remember that supersets are high intensity workouts and the results obtained are directly proportional to intensity at which you perform them. To make your life easy, here is example of how to
do a superset workout:
You will have to do 3-4 sets of 8-12 repetitions of each exercise. You should perform the “A” set of exercises, all 3-4 sets through, rest for one minute and then move on the “B” sets, finish it off quickly too and rest for another minute before moving on to the "C" sets. Now that you know that intensity matters a lot, make sure of completing all the given below exercises within 20-30 minutes.
A1 Bench press
A2 Bent over Rows
B1 Dumbbell curls
B2 Dumbbell tricep kickbacks
C1 Leg extension
C2 Leg curls
You don’t really have to slog on a treadmill for hours, do you? If you do all the above supersets with the right technique and good form, be ready to see the positive results sooner than later. Not only will you lose fat but gain muscle mass too.
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