The word superset gets tossed around a lot. But what are supersets?
A superset is just a fancy name for the pairing of two exercises together. There are a host of benefits to the superset, including spending less time in the gym and burning more calories.
In this week’s Ask Me Anything sneak peek OPEX Fitness Founder, James FitzGerald, explains the basics of exercise pairing and provides some sample exercises pairs.
Current OPEX Coaching Certificate Program (CCP) coaches can submit a question for James to answer in next week’s AMA here. New to OPEX Fitness? Get a free introduction to our coaching methodologies here.
Exercise pairing is the act of programming or performing two exercises of opposing muscle groups back to back during a workout. Typically exercises are paired together to increase the efficiency of the training session and create a better metabolic advantage.
Before pairing exercises together there are three main factors a coach needs to consider:
As stated earlier, it is best to use opposing muscles to maximize the effectiveness and reduce the amount of fatigue during the workout. However, one can pair similar muscle groups together if the goal is to push the muscles past fatigue.
A client’s training age is how long the client has been exercising for. This is important because clients that have a higher training age will not be able to pair as many exercises together as beginner clients.
Clients with a higher training age are capable of digging deeper into their central nervous system during an exercise than a beginner. Therefore, their bench press might actually take away from the squat they are pairing it with. In contrast, a beginner’s muscles, motor control, and neuromuscular efficiency are not developed enough to tax their nervous system and so the challenge remains structural.
When pairing exercises the name of the game is energy management. The more complex a movement is the more energy it will require. So when pairing exercises put the most complex exercises (think compound movements like deadlifts and pull-ups) first in the training day followed by accessory movements (tricep extensions, hamstring curls, etc). Learn the basics of energy management is this free download on concurrent training.
This is the most traditional way of pairing exercises. Examples of this pair include a bench press and a row, or a half-kneeling landmine press and a pull-up. The options with the push/pull pair are infinite.
This pair combines the upper and lower body. Pair push and not pull exercises with bend exercises because in a bending movement such as a deadlift there is a static pull occurring with the upper back engaged to keep the scapula depressed and retracted, so those muscles will already be fatigued. Sample bend/push pairs include a deadlift and push-ups, or kettlebell swings and shoulder press.
Another common pair is the squat/pull. Examples of this pair include split squats and single-arm rows, or a back squat and elevated ring rows.
Pairing exercises is a great way to improve the overall efficiency of a workout as well as burn some extra calories. But a key part of pairing exercises begins before writing a workout plan–the assessment.
During the assessment, a coach determines what exercises their clients can and can’t do, providing direction for pairing exercises. Learn how to conduct assessments that will give you a starting point for your programs today and sign up for The Free Coach’s Toolkit.