Supersets To Lose Weight

By Christina Carlyle | May 3, 2018 | Ab Workouts, Arm Workouts, Back Workouts, Fitness and Health, Leg Workouts, Weight Loss Workouts | 8 comments

I love superset workouts!  Superset workouts are my secret weapon to help women burn fat and make definition pop quickly.  I use superset workout routines with all of my training clients who want results quickly or that feel burned out doing traditional training strategies.

For example, if you paired bicep curls and tricep dips together in one superset.  You would alternate between the 2 moves until you’ve completed 3 full rounds (of both exercises) before moving on to another superset of 2 different exercises.

Minute Full Body Superset Workout For Strength And Conditioning

Yep!  Supersets are very common in the bodybuilding world because ‘traditional’ superset strategy helps build and growth a lot of mass and strength. But don’t worry.

First, my superset workout routines were designed exclusively for women.  That’s because my superset workouts use lighter weights and body weight exercises which help build tight, toned muscles, and maximum calorie burn, without getting big and bulky.

Secondly, by using lighter weight you’ll be able to bounce between the 2 exercises within each superset with little to no rest in between the exercises. This helps keep heart rate up, which means you’ll burn more calories and fat.

What Are Supersets And Should You Do Them?

This arm superset workout is the easiest workout of all of them.  Start here!  This workout targets the problem areas in the chest, shoulders, and triceps .  I really think you’re going to love it because it WORKS.  See me explain this Superset workout Routine.

This leg superset workout that targets the problem areas on your legs, namely the thighs and booty.  I really think you’re going to love it because it WORKS. (My thighs are still screaming from doing this workout!)

See me explain this easy – yet killer workout – that will help sculpt your legs and burn more fat, in less time, simply bouncing between exercises in the superset.  I think you’re going to love this one!

Supersets In Strength Training

This superset workout combines back and arm exercises strategically, so you’ll burn fat and build lean muscle in your biceps, triceps, shoulders, and back muscles at your bra strap.

Please note, you can’t spot reduce fat from these areas(I wish!).  To burn the most fat you have to follow a  meal plan and a complete exercise training program tailored to target fat.  If you want to burn fat fast, check out my programs.  They really work.  Check out these results after just one week on my Total Transformation Program.

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Minute Leg Supersets Workout At Home (video)

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Sign up to be a CC VIP and get instant access to a free workout plan – including workouts, a schedule, & stretch guide – designed to slim down & tone your entire body while boosting mood & metabolism.  As a VIP you'll also get Weekly Tips, Inspiration, and Exclusive Extras you can’t get anywhere else.  So you want to burn fat, get super lean and have a great six-pack, right? Then you must determine the quickest, most effective means to achieving this: A clean diet, yes. Sufficient cardio, definitely. And the lifting? That’s easy:

Superset Strength Workout (with Resistance Bands)

“Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism, ” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey (InsideLift.com). “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”

Hence the following 4-week fat-burning program. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. No, we figured we’d go all the way with it, meaning

Set is a superset. Each week gets progressively tougher and more and more effective at melting away body fat to the extent that week 4 might just be the most intense four days you’ve ever encountered in the weight room. We like to think of this program as your love handles’ worst enemy.

The Complete Guide To Superset Workouts

Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding.

Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. (You will, however, be resting between each superset.) These moves can be training either the same body part (for example, two chest exercises) or two different ones (a chest and a back exercise). This first week will employ the former, where each major muscle group will be thoroughly exhausted before moving onto the next body part. The first exercise of each superset will be a mass-building/compound move and the second will be a single-joint isolation move, which is our way of easing you into the program.

From the beginning (especially if you’re not accustomed to doing supersets), you’ll notice an increased level of intensity in each workout as compared to straight sets, which will help boost growth hormone levels following training sessions, thus increasing muscle growth and stoking the fat-burning process.

Shoulder Superset Workout

These four workouts will pair opposing muscle groups with each other (for example, chest and back), the one exception being calves, which will be performed similar to week 1. Not only will this save you time in the gym, but you should be stronger on the second exercise of each superset, as research has shown that a muscle will be stronger if preceded by a contraction of its antagonist. This is an added benefit that could result in strength gains on top of your fat-burning ambitions.

Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. And whereas on days 2 and 3 the program calls for four supersets, days 1 and 4 employ only three each, so as not to overtrain the shoulders.

No longer will your supersets be limited to two exercises done back-to-back; this week you’ll be pairing three exercises in a back-to-back-to-back fashion without rest, referred to as a triset. Similar to week 1, each triset will focus on a single body part (three chest exercises or three back exercises, for example), as opposed to combining multiple muscle groups in a given triset. Adding a third exercise will further increase intensity and calorie burn. To avoid overtraining, you’ll be doing only 2-3 sets per trio, whereas weeks 1 and 2 often called for four supersets for a given pair of exercises.

Time Saving Agonist Supersets To Build Muscle Fast

During this week, we incorporate a broad spectrum of reps, going as heavy as four reps and as light as 20, which will hit upon strength, hypertrophy and endurance in each triset.

We won’t sugar-coat it: This week is downright hairy. In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given body part done consecutively, similar to a superset or triset. But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same.

The order in which you do the exercises in the extended set is crucial. In the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. Getting the most out of extended sets depends upon increasing the body’s mechanical advantage from set to set. Imagine if you did exercises in the opposite order, from easiest to hardest. Sure, you’d be able to get more reps on decline, but by the time you got to incline you’d be so fatigued that getting an appreciable number of reps on the hardest of the three exercises would be unthinkable. In addition to boosting intensity, extended sets offer the benefit of targeting a wide variety of muscle fibers in the course of just one set via changing of

Workout Durations For Metabolic Conditioning