The Benefits of Supersets & January Ripper Workout

January 13, 2012 · 53 comments

I’m throwing it at you one more time. I promise. Sunday is the last day, so I can’t remind you all for the rest of time.

Please CLICK HERE to vote for me to become the next athlete to join Team Refuel With Chocolate Milk. Type ALYSSA and click VOTE.

And then, if you really want to make me happy, do it tomorrow and Sunday, too. ;)

Man. that picture looked so much less freaky on my phone.

Regardless, every vote counts, and I refuse to act like I wouldn’t jump for joy if I won. I’d be fully willing to post a picture with a sweet chocolate milk mustache directly after receiving the news, too. So if not for any other reason, do it for the anticipation of my making an even bigger fool out of myself on the internet.

Onto Supersets.

I’m a big fan of superset weights workouts. They give me the muscle building/toning session I desire while keeping my heart rate up. If I hit the gym, I wanna sweat. I’m not going to strut around the gym playing with 3 pounders and jumping jacks in between 5-minute rest periods.

Superset workouts are back-to-back exercises completed with no rest in between. Because they keep your heart rate up, they require more endurance than your typical weights session with rests incorporated.

More benefits of superset workouts:

  1. Supersets save time. I very rarely have a ton of time on my hands to lollygag. I’d rather pound out my workout and head home. By completing supersets, you’re in and out. Wham, bam, thankyouma’am.
  2. Supersets increase intensity. Well, duh.
  3. Supersets can increase muscle fiber activation if you work the same muscle groups back-to-back. Much like the idea behind the Strive circuit, this means by using the right lifting combinations, you can increase the intensity of work on a specific muscle, which will develop it faster.
  4. Supersets flush out waste products like lactic acid, which gives your muscles more oxygen from a better blood flow.

The workout I completed on Tuesday isn’t a traditional two-muscle group superset workout.  I wanted a total body workout that kept my heart pumping, so I made a “January Ripper” Total Body Superset workout to work several different muscle groups.

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Complete the first set of three workouts three times before switching to the next set. If you’re feelin’ really frisky, add a 5-minute treadmill sprint in between each set.

EDITED TO ADD: Several of you are asking what “hot and colds” are.

HOT AND COLDS: Stand with your feet together, then jump into a squat in one fluid motion, getting your booty as low to the ground as you can. Repeat, and make sure you’re landing on your heels so you don’t hurt your knees.

What’s your favorite type of workout? Do you prefer to take your time in your workouts, or do you like to get in and get out?

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