How long should i do supersets

In fact, when the subjects did rest, even up to 30 seconds, they completed significantly fewer reps and were shown to be activating less muscle in their quads. The likely reason? To get the best of both worlds, do your main strength lifts as straight sets and superset your assistance exercises.

He transformed his physique from skinny teen to fitness model and believes balance is the key to success. To find out more about Parker, follow him on his Facebook page. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More Videos. If you need to get in and out of the gym in half an hour, a carefully targeted tri-set can work multiple muscle groups in a few minutes, giving you a full-body workout.

Four or more exercises done with minimal rest, aimed at overloading a single muscle group for super-sized gains — or working the whole body to maximise fat burning. Completely exhausting a single muscle group in minimal time.

What should you watch out for? A drop in intensity. The more exercises you include, the easier it is to take your foot off the pedal during the final few. To stay strong, do compound exercises first, and finish with the least taxing movements: for your shoulders, for instance, you might do a dumbbell hammer press , lateral raise , front raise and reverse flye.

How For the pull-ups, hang from a bar with an overhand grip. Squeeze your lats to pull your chest up towards your hands then lower until your arms are straight again. After eight reps, move on to parallel bars. Keeping your chest up, bend your elbows to lower yourself as far as you can, then press back up to the start. Rest for 60 seconds after the final rep, then repeat for a total of four supersets. How For the back squat stand tall with the barbell across the back of your shoulders.

Keeping your chest up and core braced, squat down until your thighs are parallel to the ground, then stand back up. Follow the same form as with the back squat. How For the overhead press hold a barbell across the front of your shoulders.

Press the bar directly overhead until your arms are straight, then lower it to the start.