Supersets: exercises for the whole body. Fat burning workouts in the gym

Goals and general principles of training

Effective training plans have the following goals:

• loss of body weight due to adipose tissue;
• increasing the body's endurance;
• strengthening the respiratory and cardiovascular systems.

They are traditionally heavy and designed for 2-3 workouts per week. This is the optimal amount to avoid overtraining but still achieve your goals. On rest days, it is advisable to carry out cardio training, but only if there is no severe soreness. If you have it, during the first couple of months of training you can limit yourself to walking, leisurely swimming or other types of not too intense activity.

Since the main goal is to lose weight, you should not chase the scale, even if it has become easy to work out. In order not to stop the training process, increase the number of approaches or repetitions, for example, if you repeated the exercise 10 times, repeat 15 times in the next workout. The fact is that if the weight increases excessively, it will become difficult for the body, and the workout will take away more strength, not giving the desired results. results.

If you have never exercised before, prepare your body for one to two months with simple aerobics, Pilates, light jogging or walking. When physical activity becomes a habit, start strength training. Select the weights on the machines individually so that the last 2-3 repetitions are given with noticeable difficulty.

Before each workout, a warm-up is required to warm up the body and work out the joints. It is also important to cool down after each lesson, which will allow you to gradually reduce activity and restore breathing and heartbeat.

Stomach

The most problematic area for men and women is the torso. This is where excess fat is deposited and this part is the least mobile. It’s foolish to assume that if you only work on your abs, you can lose weight until you get a six-pack on your stomach. Exercises for this purpose are not limited to just the abdomen.

The fact is that the process of fat breakdown is carried out by blood flow. You cannot force the blood to wash only your stomach. Therefore, there should be fat-burning workouts for the whole body. Supersets with exercises in the amount of 2 and 3 are done for 3-5 approaches with a break of a minute.

An effective exercise for the abdomen is the “plank” - just take the position while lying down. The fulcrum is the elbows and toes. For beginners, a program of 5 approaches of 45 seconds is suitable. Can be done at home.

Supersets for weight loss

Supersets are one of the most popular training methods, and involve the following rules:

• Each set is 2 exercises performed one after the other without rest between them.
• After a two-minute break, the second approach follows, and then the third. All subsequent five supersets of the program are performed according to the same scheme.
• First, you should master all the exercises separately, and only after working out the technique, put them together in sets of two.
• Athletes who train to increase muscle mass focus on weights when performing exercises. But for those losing weight, the strategy is different: the main thing here is a fairly high heart rate, which is supported by high intensity (speed) of exercise.

Next, we offer two effective workout plans in the gym.

Lesson scheme No. 1

The number of repetitions in each exercise is 12-15, approaches in each superset are 3.

Warm-up : Elliptical or exercise bike, running, imitation boxing, light joint exercises – 10 minutes.

Set 1:

Raising the lower limbs on an inclined bench. The female version of the exercise is offered in the video:

Hyperextension, which the fitness trainer will tell you about in the video. It is worth considering that the exercise can be done in two different versions - with a straight back and with a round back:

Set 2:

Leg presses on a special machine, which allows you to strengthen all the muscles of the thigh and buttocks:

Seated dumbbell presses down and up - an exercise for developing the deltoid muscles:

Set 3:

Lunges with weights to train the gluteal and hamstring muscles. A fitness trainer will introduce you to the technique of performing them:

Seated French press with weights in the palms:

Set 4:

Breeding legs on the simulator:

Pulling a block from above behind your head to strengthen your posture:

Set 5:

Leg reduction:

Horizontal block row to strengthen the upper and lower back muscles:

Cool down : Breathing exercises, light stretching - 5 minutes.

Lesson scheme No. 2

Warm up . By analogy with the first lesson plan.

Set 1:

Incline crunches on a bench are a classic abdominal exercise:

Deadlift with dumbbells, the different variations of which you will see in the video:

Set 2 : Close-grip pull-down + overhead press.

Set 3 : The first exercise is classic squats with weights on the shoulders. The second exercise is dumbbell press at an angle on an incline bench using the technique from the video:

Set 4 : Leg extensions + Lying dumbbell raises.

Set 5 : Lying leg curls + Pullover to develop the muscles of the chest, back, and abs:

Cool down . By analogy with the first lesson plan.

Regardless of whether you go to the gym 2 or 3 times a week, alternate these two schemes until the load becomes familiar. At the initial stage, it will take you about an hour and a half to complete the full plan. When the workout takes no more than an hour, you can increase the number of repetitions per set to 20, and then the number of approaches to 4.

What are supersets and trisets in bodybuilding and what are they used for?

A superset is a complex, or rather an approach, of two exercises. They target antagonistic muscles, such as the triceps and biceps, or synergistic muscles, where the exercise is performed on the same muscle group (the same or different parts) without rest between exercises.

When composing a superset combination for synergists, the following should be taken into account: the first exercise should be basic, involve the main part of the muscle, that is, be heavier, and the second exercise should be less complex, rather isolating, which gives a pumping effect.

A superset on synergistic muscles is often called a combined set. Combining two exercises is not the limit, and in order to maximally load the body and achieve high training intensity, there is another option for combining exercises - triset . As you probably guessed, this option involves performing three exercises in a row at once. The principle of performing this complex is identical to the superset. But this method gives a more powerful impetus in overcoming stagnation in strength and growth. This option is only suitable for trained athletes.

Circuit training using machines and free weights

The circular training method in the gym is also popular, in which the following rules apply:

• All 10 exercises of the program are performed one after another without a break (or with minimal breaks of no more than 30 seconds) - this is one circle.
• After a 3-5 minute rest, the second round is performed, the third, and so on.
• You can start with 2 circles, and as you master the program, increase their number to 5.
• The number of repetitions in an approach with increasing fitness is increased from 12 to 20. The total training time is about an hour.

Circular diagram No. 1

Warm up.

1. Inclined crunches.
2. Hyperextension.
3. Pull the block from above behind the head.
4. Squats with weights on the shoulders.
5. Wide push-ups.
6. Lunges with weights.
7. Standing dumbbell press.
8. Leg extension.
9. Incline dumbbell row.
10. Raising the lower limbs in support.

Hitch.

Circuit training uses almost the same exercises as the superset circuit. Thus, having a certain set of exercises, we choose only the way to perform them. Moreover, we choose based solely on our subjective feelings - what we like best.

Circular diagram No. 2

Warm up.

1. Raising legs on an inclined surface.
2. Bend over with weights on the shoulders.
3. Dumbbell bench press at an angle.
4. Stanovaya.
5. Incline barbell row with reverse grip.
6. Squats in HAKK.
7. Dips or reverse push-ups.
8. Lying leg curl.
9. Standing overhead dumbbell press.
10. Curling arms with a barbell.

Hitch.

As in the case of supersets, it is better to train 3 times a week, alternating the first and second schemes, increasing the weights, the number of repetitions and circles. After getting used to the maximum possible load according to this training plan, you need to move on to something heavier.

Principle of training

A superset is a body-drying job that combines two different exercises with minimal rest between sets. That is, aerobic (those that require breathing) and anaerobic (performed by muscle strength) are combined. Minimal rest time (ideally none at all) contributes to a more effective workout and a reduction in its duration.

Classes can be carried out at home, but it is better to do this in the gym on special racks. In this way, power loads become better. In addition, it is possible to use the help of a trainer if you need backup (for example, squats with a barbell).

Three-day training course for girls

If a girl has poor physical fitness, the following course of training is perfect for her, in which the exercises are performed 15 times in 3 approaches:

Day 1:

• crunches on a bench;
• leg extension;
• block pull from above;
• lying leg curl;
• bringing the legs together on the simulator;
• lower block thrust;
• standing dumbbell curl.

Day 2:

• lateral twists;
• incline bench press;
• deadlift;
• lifting legs on a simulator;
• alternate leg curls while standing with weights.

Day 3:

• crunches on an incline bench;
• bench push-ups;
• arm extension;
• lunges with dumbbells;
• squats with weights;
• classic push-ups;
• leg extension.

Examples of supersets[edit | edit code]

Below are approximate supersets for one body part:

• Supersets for the back
  : bent over barbell row - wide grip row of the upper block to the chest
• Supersets for the chest
  : bench press - dumbbell flyes lying upside down
• Supersets for quadriceps
  : leg press - leg extension in the simulator
• Supersets for hamstrings
  : barbell rows on straight legs – leg curls in a lying machine
• Shoulder supersets
  : seated dumbbell chest press – standing side dumbbell swings
• Calf supersets
  : standing calf raises - sitting calf raises
• Abdominal supersets
  : bending while standing at a block - lifting bent legs while lying on a bench

Separately, I would like to say about supersets for the deltoid muscles. The deltoids do not have antagonists, but in fact, these are different bundles of these muscles. Therefore, when you perform swings for the front bundles and then move on to the rear, consider that you are training different muscles, since the front muscles are not included in the work when training the back muscles, and vice versa. This should be taken into account.

I would also like to say something about rest breaks. There are no such exercises between approaches within the superset itself, but after you finish a double approach, you should rest for at least a minute to a minute and a half. I have heard of some athletes training with antagonist muscle supersets without stopping at all. But believe me, this is extremely difficult, so I would not recommend such experiments. The fact that you need to rest after each superset for one muscle is not even discussed.

And one more thing: you can complicate the task somewhat and instead of supersets, do trisets (structured approaches) or giant sets (when you do sets of four or more exercises without rest). It is clear that such methods are very difficult, and if they are used, it is usually to work the abdominal muscles, when additional weights are not used. Trisets can be started with an approach to the lagging muscle or its area and finished with it. For example:

• Bent-over barbell row – bench press of dumbbells – row of the upper block to the chest.

What to consider when working out in the gym?

To get the most out of your gym experience, consider the following tips:

• Perform all exercises on the machines using the correct technique. To do this, it is advisable to spend the first three classes in the gym with a personal trainer. He will show you how to properly exercise on the machines and perhaps give tips on improving the program.
• Do not overload your body under any circumstances. If you do not have proper physical training, during the first 2 weeks of losing weight, do only 50% of the number of repetitions of exercises and circles specified in the training program.
• Cardio is a great option for warming up. It is advisable to start with walking, speed up and slow down every 5-10 minutes. Warm-up time – 30 minutes.
• During training to burn fat, you can drink water only in small sips and in between laps.

Actually, the programs described above are enough to get your body in order and even start the path to sports results. By increasing working weights, you can improve for quite a long time, having only ten exercises in your arsenal. Having mastered them fully, you will begin to understand the mechanics of the movements of the human body and will be able to independently plan your workouts in the gym.

Advantages and disadvantages of supersets

• A highly effective set of two exercises that increases the intensity of the training and the load on the target muscles compared to a single approach.
• Promotes deep muscle development, involving more muscle fibers.
• Effectively pumps the target muscles and increases muscle endurance.
• Reduces training time without affecting efficiency and strength indicators.
• It creates a shock for the body, as a result of which the athlete leaves the comfortable conditions, which allows the results to move forward.
• The method allows you to increase strength, endurance, and even promote weight loss.

Among the disadvantages, it can be noted that this technique is not suitable for all athletes. It is not recommended for beginners to perform super- and trisets, since unprepared muscles will not be able to withstand such a load, this will either lead to injury or overwork and severe trauma to the fibers.

Main conclusions

Using supersets can be very beneficial. Here are some effects:

1. Increased strength.
2. Improved recovery.
3. Increased growth hormone.
4. Increase testosterone.

The main disadvantages that it is advisable to avoid are overwork, as well as a decrease in the ability to increase weight (load progression) over time.
Supersets of two basic ones take a lot of energy, so the best options are either two isolating ones, or a combination: basic - isolating. Good luck!