How To Properly Lose Fat And Build Muscle With Supersets
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What Is A Superset? Supersets Explained.
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.
But before I do that, I want to first give a quick shoutout to the sponsor of this video, our new Live Lean TV Workout App.
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With that said, let’s jump into today’s topic on how to properly lose fat and build muscle with supersets.
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.
In other words, you’re looking to get the best results, in the fastest time possible.
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
- 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
- For example, a dumbbell flat bench press supersetted with a one arm dumbbell bent over 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.
Here is an example of a giant set chest workout.
What Is A Circuit?
Anytime 4 or more exercises are completed back to back, it’s often referred to as a circuit.
Now that you know the different types of supersets, it’s important to know how to identify if a superset is being used in your Live Lean TV workout program.
Here is an example of a circuit training workout.
How Do You Know If Your Workout Contains A Superset?
Before I explain supersets, let me first clarify what straight sets are.
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.
When it comes to our workout programs, we often include a letters and numbers before each exercise within the workout to indicate exercise order and training style.
However, inside our Live Lean TV app, you will clearly see the exercises labelled and ordered as either straight sets or supersets.
We also include a workout description that clearly indicates if the workout is to be completed as straight sets or supersets.
However, if you don’t see any number after the letter, it’s intended to be completed as a straight set.
For example, if you see the following in your workout program, it’s intended to be completed as a straight set.
- A. Barbell Back Squat
- B. Dumbbell Romanian Deadlift
- C. Jump Squat
- D. Jump Lunge
However, if you see a number after the letter, it’s intended to be completed as any of the following superset variations.
Traditional Superset:
- A1. Barbell Back Squat
- A2. Dumbbell Romanian Deadlift
Tri-set:
- A1. Barbell Back Squat
- A2. Dumbbell Romanian Deadlift
- A3. Jump Squat
Giant Set Circuit:
- A1. Barbell Back Squat
- A2. Dumbbell Romanian Deadlift
- A3. Jump Squat
- A4. Jump Lunge
In addition to the letters and numbers before the exercise name, other workout parameters listed in our workout programs include:
- Reps
- Sets
- Rest
- Tempo
Reps and sets are obvious, but let’s quickly discuss rest and tempo in more detail.
How Much Rest Should Be Used Between Exercises Within The Superset?
When it comes to rest periods 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.
It also tells you if you need to pause at the bottom or the top of the lift.
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.
If this 4020 tempo was listed beside the barbell back squat, it would mean it should take you 4 seconds to lower into the squat, no pause at the bottom, then 2 seconds to raise back up to standing, then immediately lower into a another squat, with no pause at the top.
Whenever you see the letter “X” used in a tempo, it means that part of the movement is completed in an explosive manner, i.e. the jumping portion of a jump squat.
What If I’m A Beginner? How Do I Make The Workout Easier To Fit My Fitness Level?
If you are a beginner and find the workout is too hard for you, you’re in luck.
The best way to make any workout easier is by:
- Lower the amount of weight you’re using (or just complete the bodyweight variation of the exercise)
- Modify the exercise by using the machine or a dumbbell variation rather than a barbell.
- Reduce the number of sets to 1-2.
- Increase the rest times between exercises within the superset as well as at the end of the superset.
- Reduce the number of reps if it’s a high rep set.
Bottom Line On How To Properly Lose Fat And Build Muscle With Supersets
Supersets are one of the best time efficient training styles to lose fat and build muscle.
Regardless if you’re a beginner or advanced trainee, by applying the teachings from this post, you can get amazing results by using the workouts designed in our brand new Live Lean TV workout app.
When you stay committed to the program, and truly put in the effort, you will be amazed at the results you can acheive.
Join our workout app for only $1 today at this exclusive link.
As always, we appreciate your ongoing support.
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Question Of The Day:
- Have you ever tried supersets?
- Do you prefer workouts with straight sets, supersets, tri-sets, giant sets, or circuits?
Share your experiences in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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