If you’re on a bodybuilding program and are trying to build muscle, supersets might just be the thing you need to kick your progress into high gear. Many of those involved with bodybuilding have used it before and have seen great results by doing so.

Supersets are an advanced weight lifting technique where you are going to pair two opposing muscle groups together, working one and then immediately moving to the next.

Here is information about the benefits such a technique provides along with how to integrate this into your current workout program.

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Benefits of Supersets

Decreased Gym Time

One of the biggest benefits of supersets is decreased time in the gym.

For those who are busy, they can be a great way to get in a good workout without having to spend hours at the gym. By doing two exercises at a time, you essentially cut your rest time in half, thus dramatically shortening the sessions.

Increased Testosterone

Another key benefit of supersets is that they will also increase your testosterone levels quite a bit due to this decreased rest time. If you have more testosterone moving throughout your body, you’re going to have a correspondingly increased rate of weight gain.

Just with this, be sure you are still lifting as heavy as possible because that is also another requirement for increased testosterone levels.

If you decrease the weight too much, this will not be effective in building muscle as that overloading stimulus is not being applied.

Increased Muscle Pump

Finally, the last benefit you’ll see when you do supersets is an increase in the muscle pump you experience. This is virtually how big your muscles look initially after a workout. If you’ve ever done a hard biceps and triceps session for example, you’ve likely experienced just what a muscle pump can look like.

While the size may not be permanent, it can really help to improve motivational levels and make your workouts feel like they are really working.

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Integrating Supersets Into Your Workout Program

To start including supersets into your workout program, you’ll want to choose a day where you are going to work two opposing muscle groups. This could be such muscles as the biceps and triceps, the chest and back, the quads and hamstrings, or the inner and outer thigh.

All of these work opposite each other and are great for doing supersets.

Once you’ve decided which muscle groups you’re going to work, then select one exercise for each.

So, using biceps and triceps, you might do bicep curls followed by tricep kickbacks. Or, for quads and hamstrings you could do leg extensions followed by hamstring curls.

What you will then do, is perform the first exercise, move directly to the second, and then take a rest for about thirty seconds to a minute. The quick movement from the first exercise to the second is really what is key here so try not to short yourself on this.

If that means taking a longer rest break in between each superset, so be it.

Also keep in mind that supersets are a little more intense and as such, you don’t want to do them every single workout and for all exercises you do. Focus on one or two muscle pair groups at a time and keep the remaining exercises in your program done as usual.

So, if you’d like a change with your workout program, give supersets a try. They can really make a difference when you start stalling and not getting the results you’re looking for.

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