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High Intensity Superset Workout for More Muscle

Out of all the high intensity techniques that I talk about on my site, Supersets are on my Top 5.

Superset Training for Beginners

The majority of the workouts on this website are much too difficult for a complete beginner. So let me go back to basics and explain how a complete beginner can use superset training to enhance their workouts.

First of all, what you are most likely doing right now is straight sets. Straight sets are where you perform an exercise for a set number of repetitions, rest, then repeat the set again for a total of 3 or more sets.

Here is an example straight set workout:

  • Pushups, 3 sets of 10 repetitions, with 60 seconds rest between each set
  • Pullups, 3 sets of 5 repetitions, with 60 seconds rest between each set
  • Squats, 3 sets of 20 repetitions, with 60 seconds rest between each set

Supersets are where you pair two exercises and perform them back to back with little to no rest in between each set. For example, here is what an upper body superset workout would look like:

3 sets of:

  • Pushups, 10 repetitions with 30 seconds rest
  • Pullups, 5 repetitions with 30 seconds rest

With this workout, you perform 10 pushups, rest 30 seconds, then move onto pullups. Perform 5 pullups, rest 30 seconds, and move back to pushups.

The benefit of such a routine is that while doing pullups, you’re giving your chest muscles a rest, but still performing a muscle-building movement. You’re actually resting MORE with a superset workout than with a straight set workout in between each set, however, your heart rate is still elevated since you’re moving your body.

Hence supersets end up being both a muscle building, and fat burning intensity technique.

Beginner Superset Program

Supersets are tough, and so beginners should start slow and steady. The following is a 7-week progressive plan. Each week, you make one slight change to make the workout tougher:

Week One

2 sets of:

  • Pushups, 10 repetitions with 60 seconds rest
  • Pullups, 5 repetitions with 60 seconds rest

Week Two

2 sets of:

  • Pushups, 10 repetitions with 45 seconds rest
  • Pullups, 5 repetitions with 45 seconds rest

Week Three

2 sets of:

  • Pushups, 12 repetitions with 45 seconds rest
  • Pullups, 6 repetitions with 45 seconds rest

Week Four

2 sets of:

  • Pushups, 12 repetitions with 30 seconds rest
  • Pullups, 6 repetitions with 30 seconds rest

Week Five

2 sets of:

  • Pushups, 12 repetitions with 15 seconds rest
  • Pullups, 6 repetitions with 15 seconds rest

Week Six

3 sets of:

  • Pushups, 12 repetitions with 15 seconds rest
  • Pullups, 6 repetitions with 15 seconds rest

Week Seven

4  sets of:

  • Pushups, 12 repetitions with 15 seconds rest
  • Pullups, 6 repetitions with 15 seconds rest

By the end of 7 weeks, you’ll be bigger, and leaner than when you started off. What’s more, you’ll be in better condition to tackle some of the more difficult workouts published on this site.

How to Create your Own Superset Workout

I urge you to develop your own high intensity superset workouts. Use my program as a template and simply plug in the exercises of your choice. The great thing about superset workouts is that you can easily use it with almost any single training implement imaginable.

However, if you want some more great high intensity workouts and techniques, check out Gladiator Body Workout.

Click here for More information.

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