Hardly anything divides the fitness community as much as the approach to cardio training - some love it, others avoid the sweaty and all too often tedious procedure where possible. But especially those who want to optimize their fat metabolism and thus want to melt the pounds should not do without cardio training. Fortunately, cardiovascular training does not consist entirely of hours of monotonous tormenting on the ergometer, treadmill or rowing machine, because the consistent use of superset training also leads, as a study of the New England College of Osteopathic Medicine in the US state Maine showed significantly increased calorie intake during and after exercise. In this article, we'll show you how to build a superset training session that dwarfs every cardio workout in terms of intensity.
How does the Superset Training work?
Basically hidden behind this principle is the modification of the intensity technique of the superset, which is mainly used during hypertrophy training to specifically exercise the target muscles and thus to overcome performance plateaus. In the superset training, as it is to be recommended in the context of this method, the muscles are trained antagonistically, which means in detail that first a muscle and immediately after its counter-mirror, the antagonist, is charged. By eliminating the breaks between exercises, the organism has little time to lower the heartbeat and metabolic rate, so that the circulation runs at full speed throughout the performance of a superset and thus burns high amounts of energy from glycogen and depot fat. Similarly, the structure of the training system by the comparatively short recovery breaks and the intense performance peaks equal a classic interval training, but it should be noted that the underlying workout through the large number of exercises contained claimed well over 90 percent of the muscles and not primarily on the focused on the lower extremities. This generally leads to a significantly increased calorie conversion. As anatomy confirmed by Professor Mark Schuenke of New England College, the study of the effectiveness of superset training showed that calorie conversion was up to 306 calories higher in the first 24 hours after exercise than on a normal day.
General for implementation
The workout, which consists of four supersets, each run three times, is designed so that it can only be implemented with a few dumbbells, making it possible to perform outside of the gym. The exercise selection is based on findings of the New England College researchers, who attached great importance to the fact that the target musculature is burdened by the individual partial exercises to the highest possible percentage in order to maximize the energy consumption of the muscles in relation to the training time. In addition, to achieve a consistently high muscle tension, Professor Schuenke recommends the completion of 8 to 15 repetitions per exercise. It is also important that you minimize the breaks during the superset as much as possible and that you also breathe in between the individual supersets for a maximum of 60 seconds in order to maintain your heart rate permanently, similar to classic cardio training.
- Superset 1: Back & Chest
The first superset begins with the bent dumbbell rowing, which, according to scientists at the US Institute, includes 93 percent of the upper back muscles, making it more effective than any other exercise tested. During execution, you should be careful to bend forward at a 90 degree angle so that your upper body is almost parallel to the ground to put the brunt on the upper back and not on the neck. Furthermore, care should be taken to keep the elbows as close as possible to the body, which guarantees the maximum utilization of the target muscles. After you have completed the specified number of repetitions with a weight that is appropriate for you, you switch without a break to the negative bench press, which is also performed with dumbbells. If you work out in the gym, you can easily run this exercise on a negative bench. Alternatively, lie flat on the floor, placing your feet parallel to each other and lifting your pelvis to simulate a negative bench. Although you can not use the full range of motion during the negative movement phase in this context, the isometric work of the core muscles makes the exercise much more intense, burning extra calories - and that's the ultimate goal.
- Superset 2: Biceps & Triceps
In the second superset follows the training of the biceps and the triceps. The choice of American sports scientists fell in the context of the exercise selection on both the Preacher Curl and the less common, yet extremely intense Diamond Push-Ups. Compared to the classic bicep curl, the Preacher Curl is characterized by the much better stabilization of the upper arm, which means that the target muscle is significantly more stressed due to the low potential for felling. Immediately follow the Diamond Push-Ups that strain your triceps up to 25 percent more than classic exercises like the Frenchpress. To perform the exercise correctly, you first take the push-up position, place your hands below the chest, and use your thumbs and forefingers to form a triangle so that the triceps are not overly supported by the chest during the procedure.
- Superset 3: butt, hamstrings, leg extensions & calves
After the upper body was required in the first two supersets, the focus in the third superset is on the lower extremities. In this context, the US researchers chose the one-legged calf squats and forearm support with alternate leg raises. First, position yourself with all fours on the ground and go into the forearm support so that your body forms a straight line. Then slowly lift your left leg and hold it under tension for a few seconds before releasing it again. Once you have completed 8 to 15 repetitions, you repeat the exercise with your right leg before proceeding to the next exercise. The one-legged calf squats, which round off the training of the lower extremities, are aimed primarily at the thigh muscles and the calf, which is approximately loaded in the course of the implementation. First, you stand on the toes of your left foot and then perform a one-legged squat. After completing 8 to 15 repetitions, you change legs. To make the exercise a little bit heavier, you can also position your foot slightly raised on a single step, but this is only recommended if you know the technique well.
- Superset 4: straight & oblique abdominal muscles
Finally follows the training of the straight and oblique abdominal muscles by means of the implementation of the so-called beetle and known from the Pilatestraining Roll-Ups, which place a special focus on the deep abdominal muscles. To perform the bug correctly, lie down on the ground and place your hands behind your head. Then, in turn, you alternate your left elbow with your right leg and your right elbow with your left leg, so that the rotation in addition to the straight abdominal muscles and the oblique abdominal muscles is heavily loaded. Immediately afterwards, you begin to roll-up, which is up to 26 percent more effective than crunches, according to scientists from the New England College.