A superset consists of a set of two exercises with little rest in between.

Confrontation superset If two exercises use the same muscle group, it is called a synergistic superset, and the two sets of exercises have opposite muscle functions. , that is against the super group.

For example, dumbbell biceps curls and dumbbell hammer curls are a synergistic superset, while leg curls and leg extensions are antagonistic supersets. (To put it simply, if your movements are in the same or similar direction, it is synergy, and if your movements are in the opposite direction, it is confrontation. The muscles that exert force have opposite effects on each other)

​Pre-fatigue superset is a single joint movement (isolated movement) done before multiple joint movements (compound movement). For example, do flyes first and then bench press. The triceps and deltoids are involved in the bench press, completely fatigue your chest muscles.

The over-fatigue superset (personal translation, I don’t know if it’s accurate enough) is in the opposite order, with compound exercises first and then separation exercises. This method allows you to use a larger load when bench pressing. Both methods lead to muscle hypertrophy.

​Cross superset is to train two unrelated parts of the body at the same time, such as squats and pull-ups at the same time. In this way, your lower body is recovering while you are exercising your upper body, and your upper limbs are recovering while you are exercising your lower body. This is very effective in changing body composition (fat loss).

The following plan is not the same as a crossover superset, but it has a similar crossover effect by giving different parts of the body a staggered sequence of exercises (for example, three sets of lower body exercises followed by three sets of upper body exercises, etc.).

It will allow us to practice the synergistic and antagonistic movements of the body at the same time, as well as various exercises for the upper and lower bodies, so as to experience the best results.

Note: 5010 is the active force exertion for 1 second, the recovery process is 5 seconds, and there is no pause during the rising and falling process. X is completed as quickly as possible, as fast as possible. Rest time is measured in seconds. For example, if you do A1, rest for 10 seconds after doing it, then do A2, and rest for 120 seconds after doing it, the whole set of exercises can be completed in one hour.

Adjustments to the super group plan

Sometimes small factors can cause a huge change. A 10-second rest gives you enough time to move on to the next exercise. A short break will also allow you to recover a bit and perform better on the second exercise.

However, this solution is not always feasible for a gym with a large number of exercisers. Therefore, in order to reduce the problems you encounter, try to practice during free time in the gym.

The frequency of exercise is four times a week. If you like to set aside your weekends for other things, you can follow this schedule:

Day 1 Monday

Day 2 Tuesday

Day 3 Thursday

Day 4 Friday

If you have the habit of training on weekends, you can refer to this schedule:

Day 1 Tuesday

Day 2 Thursday

Day 3 Saturday

Day 4Sunday

Novices can change the routine and practice the content practiced in the previous two days on the third and fourth days.

For advanced trainees, exercise variety and more recovery time are a must. Therefore, you have to practice some different content on the third and fourth days, especially compound exercises. Pull-ups are great as the first exercise in a superset, but if you weigh 200 pounds, doing the second set of pull-ups isn't going to be that great.

This type of exercise often requires lowering the load to ensure the number of each group. Some slow-twitch muscle trainers may be able to withstand this load, but fast-twitch muscle trainers cannot. Each set has a range of numbers to provide a buffer to help you adjust to fatigue and continue with the next exercise.

For example, if you are required to do 10-12 reps, you do 12 reps in the first set, and use the same weight in the next set. If you can only do 10 reps, lower the weight by 5-10% and start the third set. If you do 11 reps in the second set or reach 12 reps again (this often means that the load in your first set is not heavy enough), then continue to use the same weight in the third set.

However, if you can only do 10 in the first set, you will have to reduce the weight by 5-10% in the second set, because it is almost impossible for you to continue to do a sufficient number. With experience (or the guidance of a trained trainer), you'll learn how to adjust your load.

Supersets are different from part-part training, allowing more parts to be practiced in a certain period of time. Especially when doing a full range of motion.