The Benefits of Supersets for Strength Training

The Barbell class is one of the newest additions to the schedule at Big Bend Strength and Conditioning, and a staple of the class that makes it unique from our other strength classes is the use of Supersets. 

Popularized by early bodybuilders in the 70’s and 80’s, a Superset is the act of pairing two different exercises together with minimal rest between them. Many bodybuilders would originally use supersets with opposing muscle groups as it proved effective for building muscle mass fast, however our goal with the Barbell Class is to get big AND strong, so it has taken some tweaking for us to use supersets to our advantage. 

We use supersets as a way to accumulate volume in lagging muscle groups that compliment the more important lift they are paired with. This can be modified, depending on the primary lift; examples include pairing a heavy set of two front squats with 15 calf raises at bodyweight to help strengthen the connection of the ankles to the hamstrings. When training the upper body, we might perform a heavy set of 3 Bench Press, then immediately perform a set of 15 band pull aparts to help develop the upper back. 

The major key is to choose a pairing where the secondary exercise is lower impact, lighter, and doesn’t cause any significant amount of fatigue to the point that it would negatively impact the barbell exercise that it is paired with. This is why we typically use lighter resistance bands, dumbbells, or bodyweight movements to fill out our supersets, instead of pairing two barbell exercises. 

Another great benefit of supersets is the ability to get a large amount of work done in a short amount of time, so people with a limited amount of time to dedicate to fitness can still get a high level of training. 

If you’ve never tried supersets, give them a try to up the intensity of your next workout! If this sounds like something you’d be interested in trying, click HERE to sign up for your FREE trial class!