The Best 3 Superset compound workouts

What is a Superset and how can you build muscle and lose weight Faster in 2020?

A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks. Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. I like to leave 30 seconds to one minute but the last thing you want to do is sit down.

I thought it would be a good idea to keep it simple and look at the best 3 superset compound workouts in 2020.

How do Superset workouts Build Muscle Mass Faster?

Supersets focus on more than one muscle group in a exercise set, therefore maximizing the amount of muscle strength and growth possible. The best way to achieve this is to train muscle groups antagonistically. You will see how we achieve this when we look at the best 3 superset compound workouts.

What does antagonistic superset training mean, well it means training muscle groups that don’t have any relation apart from being part of the same body. For example the list below,

Arm antagonisitc superset training – Triceps and Biceps

Back and Shoulders

Legs and chest

This type of antagonistic super set training gives you the ability to hit two or even three muscle groups in one gym session. Cutting down your gym sessions and growing more muscle mass.

Compound Superset workouts and Losing Weight

I primarily train on on my own. I am a typical “no gym partner workout guy”. Every so often I will go with a friend or colleague. Well I decided to go with a friend and we did one muscle group for an hour and then I thought “Okay time to go home”. He then said “right we have another hour of cardio”.

At that point I was dead from working the same muscle and spending two hours in the gym is not my idea of a balanced gym session to work alongside my real life and priorities. Plus you are overworking the same muscle, so it will have a negative affect on your long term goal of building that muscle mass. Your just causing unnecessarily muscle damage and increasing your gym recovery time OUTSIDE THE GYM!!!

I then told him I will half your gym routine and still build muscle mass and fit in cardio in an hour. That brings me to compound superset training

Compound Exercises

Compound exercises are exercises that work multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves. You can also do compound exercises that combine two exercises into one move to target even more muscles (for example, a lunge with a bicep curl)

Compound training pushes the body to use more energy, increases your heart rate, hence the reason why you burn the calories while building muscle mass. The problem with static training, for example dumbbell curling, its great for targeting isolated muscles but in regards increasing your heart rate getting the body to get most of its muscle parts involved. It doesn’t burn a huge amount of calories, hence why you probably now include long cardio sessions.

If your trying to get your body fat down and build muscle then compound training will be a great start. Now if you decide to still add a cardio session in at the end, fair enough but now your actually burning more in less time.

The best 3 Superset compound workouts Examples

Chest & Arm (Tricep) Superset Compound Workout

Bench Press 4 x 10 sets (Compound exercise)

Push Ups (Until Failure) Between each set of bench press (Compound exercise)

Dumbbell Pull Over 4 x 10 sets

Diamond Shaped Push Ups (Until Failure) Between each set of pull over (Compound exercise)

Incline dumbell bench press 4 x 10

Dips (Until Failure) Between each set of incline dumbell press (Compound exercise)

Arms (Biceps) & Shoulder Superset Compound Workouts

Barbell Curl – 4 x 10

Pull Ups – (Until Failure) Between every barbell set (Compound exercise)

Deadlift to military overhead press (Compound exercise)

Lateral Raises 4 x 10 (Do each set between Deadlift military overhead press set)

Front Raises 4 x 10 & Reverse Flies 4 x 10 (Alternate between front raises and reverse flies on each set 30 second break)

dumbbell prone incline curl 4 x 10

Pull Ups – (Until Failure) Between every barbell set (Compound exercise)







Back & Legs Superset Compound Workouts

Start with treadmill interval training 10 mins (1 min high, 1 min low till you hit 10 mins) (Compound exercise)

Weighted Squats and Squat Burpees 4 x 10 each (Alternate between sets 80 reps in total (Compound exercise)

Barbell Row and inverted row 4 x 10 each (Alternate between sets 80 reps in total (Compound exercise)

Deadlifts and wide grip pull up 4 x 10 each (Alternate between sets 80 reps in total (Compound exercise)

Calf raises and Walking Lunges 4 x 10 each (Alternate between sets 80 reps in total (Compound exercise)

We have covered a lot and if you want me to do some more simple workout plans then contact me. The most important thing is including some type of compound training in your sessions to burn fat and build muscle mass.

Thanks for listening to this crazy dads stuff blog. Have a great day and remember “dont forget to laugh today”



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https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat