EXERCISE: Gym Workouts Oct.05, 2023 - Superset grills

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EXERCISE: Gym Workouts Oct.05, 2023 - Superset grills




Hello my fitness friends,

Something exciting today.

Today Dax Fitness pair us up two-by-two to work on "Supersets".

Supersets are pairs of workouts, to be alternating between me and my partner. 

There were 6 guys and 6 gals tonight - including my son, my wife and I.

So Dax pair us up into 3 male pairs and 3 female pairs. And my son was my pair partner.

After a quick stretching, here are the superset pairs of workouts (3sets of 15reps) we did:

  • DB Narrow Bench Press 2x10kg + Butterfly Crunch
  • DB Bench Fly 2x15lbs + Plank
  • DB Bench Press 2x10 》25kg + Bicycle Crunch
  • DB Incline Bench Fly 2x15lbs + Reversed Grip Triceps Press-down 26.5 》32 》37.5kg
  • Smith Machine Incline Bench Press 2x10 》25 》30kg + V Bar Press-down 37.5 》43 》48.5kg
  • DB Incline Bench Fly 2x15lbs + Plate Overhead Triceps Extension 10kg


When the session was over, we had a bit of fun.

My wife found a fun blooper video about the Sit-Up Stand-Up Challenge.

So we had a go with it. But none of us can do it!

Here's the cool video, I've made for your pleasure.



About the "superset" workouts, here's what I've learnt:

__________________

Supersets: The Double-Edged Sword of Strength Training

Supersets are a popular strength training technique that involves performing two exercises back-to-back with little to no rest in between. While supersets offer several benefits, they're not without their challenges.

The Pros

  • Time efficiency: Supersets save time by allowing you to work two muscle groups consecutively.
  • Increased intensity: Supersets increase the overall intensity of your workout, leading to greater muscle fatigue and a more challenging workout.
  • Muscle endurance: Supersets can help improve muscle endurance by targeting the same muscle group or opposing muscle groups in quick succession.
  • Variety and avoiding plateaus: Supersets allow you to add variety to your workout routine, which can help prevent plateaus in your progress.
  • Efficient use of equipment: Supersets can be practical in a busy gym because they allow you to use equipment more efficiently.
  • Calorie burn: The intensity of supersets can increase your heart rate, leading to a higher calorie burn during and after your workout.
  • Functional strength: Supersets can mimic real-life movements by targeting complementary muscle groups. This can help improve functional strength and make everyday activities easier.
  • Variation in training: There are different types of supersets, including compound supersets (targeting different muscle groups) and isolation supersets (targeting the same muscle group). This variety allows you to tailor your workout to your specific goals and needs.
  • Mental challenge: The mental aspect of supersets can be challenging but rewarding. Pushing through consecutive exercises without a long break can help enhance mental toughness and discipline.
  • Time under tension: Supersets can increase the time under tension for your muscles, which is a key factor in muscle growth and strength development.

The Cons

  • Not suitable for everyone: Supersets may not be suitable for beginners or those with certain medical conditions. It's important to start with lighter weights and consult a fitness professional before incorporating supersets into your routine.
  • Risk of injury: Proper form and technique should always be maintained to reduce the risk of injury.

The Verdict

Supersets can be a valuable tool for strength training, but they're not a magic bullet. It's important to weigh the pros and cons before incorporating them into your routine. If you're new to supersets, start slowly and gradually increase the intensity and duration of your workouts over time.

__________________

Till our next session, remain steadfast and stay motivated!

Fitfully yours, Gary

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡
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