Patrick Dale explains how to develop pure strength, muscular endurance and lose fat
“Super Set” training consists of performing two or three exercises continuously, without rest in between exercises, until all exercises have been performed. The normal 'between exercises' rest is taken before the next set of exercises is commenced. “Super Sets” can be as simple as two exercises linked together e.g. power clean & push press, or they can consist of five or more exercises.
If attempting to improve body composition or muscular endurance, high repetitions (15-20 total repetitions/super set) and short 30 to 90 seconds rest should be employed. If an increase in strength is the objective, much lower repetitions (3 to 6 total repetitions/super set) and longer rests of 2 to 3 minutes with a corresponding increase in total training volume should be engaged.
“Super” Sets can be performed in one of two ways, both being very effective.
Examples of “Super Sets”
Super set one
This sequence works well with both light-medium resistance for multiple repetitions (e.g. 3-5 repetitions per exercise) and heavy weights (1-2 repetitions per exercise). Expect a serious cardiovascular response when performing this sequence with higher repetitions!
Super set two
Super set three
Super set four
Start standing below a chin-up bar (1), squat down until your hands are on the floor (2), jump your legs back into a press-up position (3), perform a single press-up, jump your legs back in, stand up and jump up to the chin-up bar and perform a chin-up. Use the jump to assist completion of the chin-up as much as is necessary!
Super set five
Utilizing nothing more than a pair of light to medium dumbbells, this complex can be extremely demanding and should challenge even the fittest athlete's conditioning.
Super set six
Perform 20 repetitions of each exercise (or whatever number of repetitions client can perform) with no pause between movements. Tempo should be “brisk” but still controlled.
1) Body weight squats to parallel (use step as a guide but avoid touching it…)
Super set training provides you with an excellent addition to regular training, which is fun to do, very productive and time efficient.
You may be interested in this comprehensive guide about getting a flat and/or six pack abs and a scientific formula about how long it takes to realistically achieve it.
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About the Author
Patrick Dale has 15 years of fitness industry experience. He has a wide and varied sporting history, having participated at a high level in athletics, rugby, rock climbing, trampolining, triathlon, weightlifting and bodybuilding.
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