Timed Superset Workout

By Bodybuilding Store

Super-setting is a great way to increase the work done in a specific time-period, moving fast (minimal rest) between two movements leads to an even more intense workout using a lot more calories. Doing supersets will always boost your metabolism and burn fat a lot faster without needing to spend more time at the gym.

Timed superset workouts are set because they are cycled. It is tough because it is more intense, so you need to psyche yourself up for that. In starting a timed superset cycle you would rest up to 2 minutes between sets during weeks 1 to 3, because the intensity increases you'll be resting 3 to 4 minutes between sets by week 4.

Weight selection is important because if you start the next superset without sufficient rest you might not be able do it again with the same weight. Increasing your workout intensity is not the same as having no strength halfway through a set, warmups are vitally important as well.

You should select a weight where you know that you'll be able to reach the reps in a set you want to do, but you'll train to failure and beyond as the intensity increases. Training supersets, tri-sets and extending a set to reach failure is usually done by training opposing muscle groups, which also means that you start with a different body-part each workout. So if you were super-setting back and chest twice a week, you would start with back the first workout and then start with chest on the next workout.

Week 1:

Doing supersets means two different exercises done back-to-back, with minimal rest between exercises, this counts as one set. (You will be resting after each superset.) These two superset moves can be done training exactly the same body-part (like, 2 chest exercises) or apposing muscle groups (like chest and a back).

This first week you will work each major muscle-group thoroughly before moving onto another body-part. Your first exercise in each superset will always be a mass-building or compound movement, followed by the single-joint isolation movement that isolates the same body-part, doing this will ease you into this program.

DAY 1 Chest & Tri's

Day 2 Legs & Abs

Day 3 Rest

Day 4 Shoulders & Traps

Day 5 Rest

Day 6 Back & Biceps

Day 7 Rest

Week 2:

Like week 1 you have four workouts this week, but now you're training opposing muscle groups, like chest and back, with calves being the exception, they will be done like you did in week 1. You'll save time in your training, and you should feel a bit stronger on your second exercise of the superset. Research clearly shows that when opposing muscle groups are trained in superset the muscle contraction will be stronger when preceded by the contraction of its antagonist.

DAY 8 Shoulders & Back

Day 9 Quads, Hams & Calves

Day 10 Rest

Day 11 Bi's, Tri's

Day 12 Rest

Day 13 Chest & Back

Day 14 Rest

Week 3:

In week 3 you move from superset to tri-sets where you're pairing up 3 exercises done back-to-back without rest. The tri-sets start by working only a single body-part (3 chest exercises or 3 back exercises). Adding the third exercise increases the intensity as well as the calorie burn. To avoid overtraining, you should only do 2-3 sets for each tri-set. Change up the weight selection so that your tri-sets range from 4 reps with maximum weight to 20 reps with a light weight.

DAY 15 Chest & Tri's

Day 16 Legs

Day 17 Rest

Day 19 Shoulders & Traps

Day 19 Rest

Day 20 Back & Bi's

Day 21 Rest

Week 4:

Week 4 is serious, because you're now combining your supersets with extended sets, hitting a grouping of 2 or more movements for a body-part done consecutively, in the usual superset or tri-set pattern.

You're basically doing the same movement but performed in 2 or 3 different ways, changing the grip position or the angle. On your first extended set that you do on day 1, you'll be doing an incline D/B press, flat d/b press and then a decline D/B press. These are technically hitting the same muscle group from 3 different exercises, but notice how the most difficult variation (incline D/B press) is done first, and then the easiest (decline) is done last.

DAY 22 Chest, Bi's & Tri's

Day 23 Legs

Day 24 Rest

Day 25 Shoulders

Day 26 Rest

Day 27 Back & Traps

Day 28 Rest

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