Supersets are a fantastic method of training to increase the intensity of your workouts. By increasing the intensity of a workout, we are burning more calories, more fat, losing more weight, releasing powerful fat-burning hormones and creating quality lean muscle tissue!
Supersets involve performing two exercises, of opposing muscles groups, without any rest between them. So you would train biceps and then triceps, or chest and then back.
Supersets are used in celebrity workouts for many reasons. Firstly they save time, which is advantageous for celebrities as sometimes they have very tight schedules and may only have 20-30 mins for execise. They stimulate the release of powerful anabolic hormones such as testosterone and growth hormone that will help you burn more body fat.
An example of a celebrity workout using supersets for chest and back would be:
Bench press + Incline T-Bar rows
Incline dumbbell chest press + Chin-ups
Dips + Lat pulldown
Flys + Bent over dumbbell rows
Another celebrity workout using supersets for biceps and triceps would be:
Standing barbell curls + overhead barbell extensions
Preacher curls + dips
Seated dumbbell curls + lying triceps dumbbell tricep extensions
Cable bicep curls + tricep pushdowns
In terms of sets and repetitions, one would perform 3-4 sets and use 12-15 reps. You do not want to perform anymore than 15 reps, 12 being optimum, and your twelve rep needs to be a failure rep meaning that you would not be able to do anymore reps above that. Session duration: 45-60 mins maximum.
Celebrities use supersets due to the high intensity nature of the protocol as it produces such wonderful results! Now go to it!
