How To Properly Lose Fat And Build Muscle With Supersets (EXPLAINED) | LiveLeanTV
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On today’s episode of Live Lean TV, I’m showing you how to properly lose fat and build muscle with supersets. I’ll also be covering what a superset, tri-set, giant set, and circuits are, including their benefits, and how to properly use them in your workouts.
What Are The Benefits From Superset Training?
If you’re like most people, you don’t have a lot of time to waste. Therefore, it’s important to get more work done, in less done, during your workouts. If that sounds good to you, you need to be incorporating supersets into your workouts.
Superset training is one of the best training methods we incorporate into our programs to:
Increase fat burning
Burn more calories in less time
Build muscle to get stronger
Improve overall fitness and conditioning
Not only are you building muscle and getting stronger, since the rest periods are limited, it also keeps your heart rate elevated, similar to a traditional cardio workout.
This is why superset training is so great for losing fat and building muscle, and is the style of training we use in most of our Live Lean TV 30 day and 6 week workout programs.
What Is A Superset? There are a few different variations of supersets, including:
Traditional supersets
Tri-sets
Giant sets
Circuits
The traditional superset is completing one exercise followed by another, with minimal rest in between.
Two popular examples of supersets include pairing:
An upper body exercise supersetted with a lower body exercise:
ex. Barbell Flat Bench Press paired with a Dumbbell Deadlift
Exercises targeting opposing muscle groups:
A pushing chest exercise targeting the front of the body supersetted with a pulling back exercise targeting the back of the body.
ex. Dumbbell flat bench press supersetted with a bent over dumbbell row
What Is A Tri-Set?
Supersets can also include more than two exercises. When three exercises are completed back to back to back, it’s referred to as a tri-set.
What Is A Giant Set?
A giant set, also referred to as a circuit, is another variation of a superset. This includes completing four exercises back to back.
What Is A Circuit?
Anytime 4 or more exercises are completed back to back, it’s often referred to as a circuit.
What Is A Straight Set?
Straight sets are performed by completing all the indicated reps and sets of one exercise before moving on to the next exercise within your workout program.
How Much Rest Should Be Used Between Exercises Within The Superset?
Beginners will require more time to rest as their conditioning is not as strong as an advanced trainee.
As you improve your conditioning, when the primary goal is fat loss, you can aim to use as little rest as possible between exercises. Essentially transition directly into the next exercise.
What Does Tempo Mean?
Tempo is simply defined as the time, in seconds, it takes to lift and lower a weight. Tempo is often broken down into 4 different numbers, similar to this:
First tempo number: indicates the time in seconds to complete the eccentric portion of the lift, also known as the negative or lowering of the weight.
Second tempo number: indicates how long to pause at the bottom of the movement, in seconds.
Third tempo number: indicates the time in seconds, to complete the concentric lifting of the weight.
Fourth tempo number: indicates the pause at the top of the lift, in seconds.
Whenever you see the letter “X” used in a tempo, it means that part of the movement is completed in an explosive manner.
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How To Properly Lose Fat And Build Muscle With Supersets (EXPLAINED) | LiveLeanTV
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