…so that would be a terrible suggestion for a shoulder superset workout. If you were to perform reps in the 1-6 range, you would need to produce more effort and require more rest… This is a pretty general rule, but 8-12 reps is the hypertrophy range of weightlifting (size).
![athlean x shoulder athlean x shoulder](https://athleanx.com/wp-content/uploads/2015/06/how-to-stretch-the-mid-back-rhomboid-muscles.jpg)
If that’s not the case, you need to reconsider the exercises you picked for your superset. …but all in all you should be ready to hit your next round after only a minute of rest. If you’ve been performing those exercises with more rest time, your body will need a workout or two to transition for this adjustment. Try to limit the rest times between each superset cycle to 60-120 seconds. Keep Rest Times Between Exercises and Cycles Short I’ve seen supersets with 4 exercises and I don’t agree with that. Putting 2 exercises together appears to the be “sweet spot” for a superset. Once you catch on to the idea of supersetting exercises together, you might get excited at the idea of stringing an entire hour long workout together and cutting it down to 20 minutes!Īgain, this comes down to recovery and balancing what your body can handle to still properly stimulate your muscles.
![athlean x shoulder athlean x shoulder](https://healthandnutritiononline.com/wp-content/uploads/2020/02/1581243998_maxresdefault-905x613.jpg)
Combine No More than 3 Exercises Together Trying to cut those rest times short would actually be very dangerous and you can expect fewer muscle gains (tragic). Those compound movements NEED 3-5 minutes of rest time for optimal recovery between sets. (Your body will be ready in as little as 30 seconds).Īlternatively, you shouldn’t be trying to superset barbell squats with bench press or anything like that.
![athlean x shoulder athlean x shoulder](https://athleanx.com/wp-content/uploads/2019/10/urlacher-works-posterior-delts-traps-rhomboids-1024x576.png)
Since supersets are programmed to perform 2 or more exercises sequentially with no rest, it’s best to only do this with accessory/isolation lifts.Īccessory/isolation lifts that only work a limited number of muscles at a time do not require significant rest times to recovery from one set to another.įor example, if you do a set of bicep curls, you don’t need to wait 3-5 minutes to get ready for another set of curls. Let’s talk about them… Do Them on Accessory/Isolation Lifts For Best Results Now, with supersets there are a few guidelines (or rules) that should be acknowledged when going through them. Now, many reputable muscle-building programs like Power Body – The Ultimate Muscle Maker will have shorter workouts already to make sure you get in and out of the gym fast, but supersetting can be that extra tool you keep in your back pocket. (Supersetting is typically a “bodybuilder” thing.) This gives you the ability to introduce some more exercise variety into your routine and work towards a more balanced physique.
![athlean x shoulder athlean x shoulder](https://athleanx.com/wp-content/uploads/2021/05/AX_SORE-TRAPS.jpg)
Well, the main benefit is you get so save time in the gym so you can spend it on something more important like studying, sleeping, or swiping Tinder.ĭecreasing those rest times allows you to put more stress on the muscles (or sometimes multiple muscle groups) in a shorter amount of time. Since you’re essentially just eliminating rest times and smashing two or more exercises together in quick succession, what are the benefits of doing them? Supersets can have as few as 2 exercises and as many as 4 depending on your goals.Īnd this raises a question… Why Should You Do Supersets? So you do a set of one exercise, you take only as much time as needed to get the weight ready for the next exercise, and then you do the next exercise. Supersets are a string of 2 or more sets of different exercises performed one after the other with virtually no rest in between. Now, with some decent programming, you should be able to hit it and quit it in under an hour at each session.īut…you can shave off another 10-15 minutes with the help of a superset or two.Īnd if you’re trying to build some nice boulder shoulders, this shoulder superset workout list might be just what the doctor ordered. One of the most common issues that college students like yourself have is finding the time to get a good workout in. Do you want to reduce your gym time, but still make awesome shoulder gains?