A Guide to Safe Supersetting: 10 Steps to Safely Amp Up Your Workout

Is there anything more frustrating than stalled progress at the gym? You push, you pant, you sweat, you strain, and still, you never seem to reach your goals. If you're a gym veteran like me, or if you've just started out with the weights and need a way to mix things up, supersetting can get you the results you want. A standard weight training routine consists of various strength exercises done for a certain number of repetitions. Each exercise might be performed for 2-3 sets before moving on to the next exercise. This would be considered a straight set workout. An alternative to the straight set is the superset. Supersetting organizes exercises to maximize your efficiency in the gym and further challenge your muscles. A superset combines two exercises back to back in one set, without resting in between the exercises. For example: squats and lunges. Rather than doing 3 sets of squats followed by 3 sets of lunges, you'll perform squats followed immediately by lunges, rest for 30-60 seconds, and then move on to the next set. With less rest in between exercises, you'll save time and complete your workout faster. Supersets also force your muscles to work harder because you spend lest time resting. Supersets have been a boon for my exercise program because they shook up my old routine and produced results within a few weeks. Supersets are very effective to help jolt you out of a plateau, so consider adding supersets to your routine. Though supersets are effective, the increased intensity can more easily lead to injury. Follow these 10 simple tips to keep your supersets both beneficial and safe:

1. Know Your Level - Supersets are meant for experienced weight lifters. If you're just starting out, stick with straight sets until you learn proper form and then consider moving on to supersets.

2. Know Your Limits - Supersets are more intense than straight set workouts, so start slow. If you can't lift as heavily or do as many reps, realize that it's because you are challenging your muscles!

3. Start With Opposing Muscle Groups - When you first begin supersetting, structure your workouts so that you are working opposing muscle groups, so you don't overload (and potentially injure) one muscle.

4. Put Your Mind into the Muscle - Concentrate when you're working out! Visualize the muscles that you're working to increase the efficacy of your workout as well as prevent any injuries that could be caused by inattention.

5. Don't Forget Form - Because supersets are more intense, people tend to slack on their form. Be careful not to let your form go by the wayside because of the intensity. If you're having trouble, lessen the weight.

6. Rest - Don't weight train two days in a row! Your muscles need time to rest and rebuild themselves. Not allowing the rebuilding process can keep you from improving and strengthening your muscles and can lead to injury. Allow at least 48-72 hours between workouts.

7. Change Things Up - Try to superset different exercises together in different orders, so that different exercises and body parts are emphasized.

8. Don't Forget to Eat - Intense training requires food, so don't forget to feed your body! Without proper nutrition and a sound diet, your muscles won't be able to handle a strenuous workout and could decrease your strength or even cause injury. So, make sure that your diet accounts for the exercise you are doing.

9. Crank Up the Cardio - Though strength training is extremely effective for both muscle development and weight loss, you can't forget about cardio. Cardio will help to raise your cardiovascular health as well as strengthen your joints. With a rigorous strength-training program, cardio will help to balance your routine.

10. Stretch - To help heal overworked muscles and make sure that you retain the range of muscles, which will protect your muscles and increase the effectiveness of your workout.

Follow these simple guidelines and you'll see improved gains from your workouts through supersetting while protecting yourself from injury!