So you’re wondering how to increase the intensity of your workouts without having to go heavier and heavier? Supersets are a fantastic way to boost your workouts without putting the extra wear and tear that heavy lifting brings. What are supersets? A superset is doing two different exercises back to back without resting. Below I will target a few of the benefits of this training style and you’ll have a better understanding of why we incorporate supersets when we’re training our clients at Fit and Psyched, a personal training studio located in West Palm Beach, Florida.
First and foremost with people on the go and enduring hectic schedules, supersetting can reduce the amount of time spent in the gym by reducing the rest period between sets. Let’s say I’m training a client one on one for a 30 minute workout and we want to hit chest and back that day. Doing straight sets we could do it right in 45 minutes but in this case we only have 30 minutes. Here is a nice workout that anyone can do, and can do it in 30 minutes!
- Pullups combined with dumbbell flys on a slight incline (I prefer all chest work be done on various levels of incline). 3 sets of 10-12 will be a great start to this workout and remember 3 sets is technically 6 sets performed in the traditional way!
- Incline dumbbell presses combined with Cable pulldowns. Note how we started with flys and are now doing presses, this is called pre-exhausting the muscle which I’ll dive into at a later date. 3 sets of 10-12 is a good rule of thumb here as well.
- Note how we reversed the order in our second superset, leading off with a chest movement and immediately followed by our back exercise. We now need to perform a rowing movement and since we’re supersetting, barbell rows will be our choice over dumbbell rows simply due to the fact that barbell rows will take half of the time necessary to accomplish. This will allow us to immediately go to into incline presses with either the smith machine or a barbell. Again 3 sets of 10 will suffice.
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There you have it, a nice chest/back workout. If you’re more advanced add another superset, if not, then finish up with some core exercises and call it a day! Now, if you’re looking for a personal trainer in South Florida or more specifically a personal trainer in West Palm Beach, then give David or Amy Melnicoff a call @ 561-223-1112. We offer one hour group training as well as one on one sessions that vary between 30, 45 and 60 minutes. Fit and Psyched is a private training only gym, there are no gym members running around making a mess and hogging equipment. You will feel at home in our clean, energetic, private family atmosphere. To get a feel of our personal training gym please check out pictures of it along with some of our dedicated clients putting in work!
