What is super-setting?

When most people begin weightlifting they use the straight set method where they perform one set for a specific number of repetitions. Then they rest and repeat. While there is nothing wrong with this method, I’d like to introduce you to the concept of “super-setting.”

A super-set is when you perform two exercises back to back with no rest between them. You would only rest after doing the final exercise of the super-set. For example, do a set of lunges and then immediately do a set of squats.

While there are many different ways to do super-sets, the program outlined in this article is based on the post fatigue method. In this approach you will do two exercises for the same muscle group. First you’ll utilize a compound movement (more than one joint and more than one muscle) to be followed by an isolation movement (one joint and one muscle).

Your MMA Fitness will improve by implementing super-setting.

The benefits include:

Increased lactic acid production- Increases in lactic acid production will increase growth hormone (GH) levels in the body naturally. Increased GH production will help with fat-loss and muscular development. As a result, your ability to tolerate lactic acid build up will improve during your MMA fitness training.

Increased time efficiency- If there’s anything combat athletes lack, it’s time. Since you can finish a superset workout in less than half the time compared to other traditional routines, you can really reap the benefits of your MMA fitness training sessions while preventing the detrimental effects of over training. The negative effects of over training include possible injury and reduced performance.

Increased results for your MMA fitness- The bottom line is that these sessions will be productive. Instead of wandering around the gym wasting precious time, you’ll have a plan that will get you in and out with a pump that’ll make you feel unstoppable. If you are the type of person that gets bored with doing one exercise, resting, and repeating, then give this powerful program a shot. Your MMA fitness will thank you.

Variety in your MMA fitness plan- I naturally preferred super-set training more than single-set training because it fit my personality. I’m always looking for more productive and effective ways to do things. Besides, these workouts are exciting and leave me with more pumped up muscles.

Here is a sample MMA fitness routine that you can try. Perform 2-3 sets of 10-12 reps for each exercise. Using the A workout as an example, you’ll do a set of pushups followed immediately by a DB fly. After the DB fly you’ll rest 30-60 seconds and then do either one or two more super sets before moving to the B exercises.

I suggest doing the following MMA fitness routines on non-consecutive days, such as Monday, Wednesday, and Friday. Try the following routine:

Monday MMA Fitness Workout 1(Chest, Shoulders, Triceps)

A1-Pushups
A2-DB fly
B1-Overhead Press
B2-Lateral Raise
C1-Dips
C2-Triceps Pushdowns

Wednesday MMA Fitness Workout 2 (Legs, Back, Biceps)

A1-Squats
A2-Step-ups
B1-Romanian Dead lifts
B2-Leg Curl
C1-Bent Over Row
C2-Rear Lateral Raise

*Friday MMA Fitness Workout 3 (Calves, Biceps, Abs)

A1-Standing Calf Raise
A2-Seated Calf Raise
B1-Standing Barbell Curl
B2-Preacher Curl
C1-Stability Ball Crunches
C2-Leg Lifts

*The 3rd MMA fitness workout is much less intense than the A and B workouts. Keep this in mind when planning out your schedule.

Good Luck!

Leave a Reply