Supersets: Understanding NASM's Approach, Types, and Benefits

What is a Superset NASM?

A superset, in the context of the National Academy of Sports Medicine (NASM) and general exercise science, involves performing two different exercises consecutively with minimal to no rest between them. This training method is strategically employed within NASM's Optimum Performance Training (OPT™) model to enhance various fitness adaptations, including stabilization, strength, and power, by increasing training intensity and efficiency.

Understanding the Superset Concept

At its core, a superset is a resistance training technique where an individual moves directly from one exercise to another without an intervening rest period. Only after completing both exercises does a rest interval occur before the next set. This contrasts with traditional training, where a rest period follows each individual set.

Supersets can be programmed in various ways, targeting the same muscle group (compound supersets), opposing muscle groups (antagonistic supersets), or combining different types of exercises to achieve specific physiological outcomes. The strategic pairing of exercises is what defines the effectiveness and purpose of a superset.

NASM's Perspective on Superset Training

The National Academy of Sports Medicine (NASM) integrates superset training as a fundamental component within its proprietary Optimum Performance Training (OPT™) model. NASM emphasizes the purposeful pairing of exercises to elicit specific adaptations aligned with the model's five phases: Stabilization Endurance, Strength Endurance, Hypertrophy, Maximal Strength, and Power.

NASM utilizes supersets primarily to:

• Increase Training Intensity: By reducing rest, the body is forced to work harder, leading to greater physiological stress.
• Improve Training Efficiency: More work can be accomplished in less time, making workouts more time-effective.
• Enhance Specific Adaptations: Depending on the exercises chosen, supersets can specifically target improvements in muscular endurance, hypertrophy (muscle growth), or power output.
• Promote Neuromuscular Efficiency: Especially in stabilization and power supersets, the nervous system is challenged to coordinate movements more effectively.

Types of Supersets in NASM's OPT Model

While the general concept of a superset remains consistent, NASM specifically categorizes and applies supersets based on the desired training outcome and the phase of the OPT™ model.

• Stabilization Endurance Superset (NASM Phase 1 & 2 Application)

  • Description: This type of superset pairs a traditional strength exercise with a stabilization-focused exercise for the same muscle group or movement pattern. The goal is to improve the ability of the body to stabilize joints and maintain proper posture under load.
  • Example: A Barbell Bench Press (strength) immediately followed by a Stability Ball Push-up (stabilization). Another example is a Barbell Squat (strength) followed by a Single-Leg Squat with stabilization focus.
  • Goal: Enhance joint stability, muscular endurance, and neuromuscular efficiency, particularly for the local and global stabilization systems.

• Strength Superset (General Application & NASM Phase 3/4 Potential)

  • Description: While not explicitly a core superset type in every NASM phase, strength supersets are a common training method. They involve performing two strength exercises back-to-back. These can be:
    • Agonist Superset: Two exercises targeting the same muscle group (e.g., Barbell Bicep Curl followed by Dumbbell Hammer Curl).
    • Antagonistic Superset: Two exercises targeting opposing muscle groups (e.g., Barbell Bench Press followed by Seated Cable Row).
  • Goal: Primarily used for increasing muscular strength, promoting hypertrophy (muscle growth) through increased volume and metabolic stress, and improving work capacity.

• Power Superset (NASM Phase 5 Application)

  • Description: This advanced superset pairs a heavy strength exercise with an explosive power exercise that utilizes a similar movement pattern. The intent is to potentate the nervous system, allowing for greater power output in the second exercise.
  • Example: A Barbell Squat (strength) immediately followed by a Box Jump (power). Another example is a Barbell Bench Press (strength) followed by a Medicine Ball Chest Pass (power).
  • Goal: Develop the rate of force production, improve explosive power, and enhance athletic performance.

Physiological Benefits of Superset Training

Implementing supersets into a training regimen offers several key physiological advantages:

• Increased Training Volume and Intensity: By minimizing rest, more work is performed in a given timeframe, leading to a higher overall training stimulus.
• Enhanced Muscle Hypertrophy: The increased time under tension and metabolic stress (e.g., lactate accumulation) can contribute to greater muscle growth.
• Improved Muscular Endurance: Sustained effort with minimal rest challenges the muscles' ability to resist fatigue over time.
• Greater Caloric Expenditure: The elevated heart rate and sustained metabolic demand during supersets lead to a higher energy expenditure both during and after the workout.
• Time Efficiency: Supersets allow for a comprehensive workout in a shorter duration, making them ideal for individuals with limited time.
• Enhanced Muscle Activation (Antagonistic Supersets): Performing an exercise for an opposing muscle group can facilitate greater force production in the subsequent exercise due to reciprocal inhibition, where the antagonist muscle relaxes to allow the agonist to contract more effectively.

Programming Supersets Effectively

To maximize the benefits and minimize risks associated with superset training, consider the following programming principles:

• Exercise Selection: Choose exercises that complement each other in terms of movement pattern, muscle group involvement, and desired adaptation. Avoid pairings that excessively fatigue stabilizing muscles, which could compromise form on the second exercise.
• Order of Exercises:
  • For Stabilization Supersets, always place the strength exercise first, followed by the stabilization exercise.
  • For Power Supersets, the strength exercise should precede the power exercise.
  • For Strength Supersets, consider if a compound lift should precede an isolation exercise or if an antagonistic pairing is desired.
• Rest Periods:
  • Between Exercises in a Superset: Aim for minimal rest (0-30 seconds) to maintain intensity and metabolic stress.
  • Between Supersets: Allow for adequate rest (typically 60-120 seconds, or longer for power/maximal strength goals) to ensure sufficient recovery for the next superset.
• Rep Ranges and Sets: Adjust these based on your specific goals (e.g., higher reps for endurance, moderate for hypertrophy, lower for strength/power). Generally, 2-4 supersets per exercise pairing is common.
• Warm-up and Cool-down: Always begin with a proper dynamic warm-up to prepare the body for the demands of supersets and finish with a cool-down and stretching.

Considerations and Safety

While effective, superset training is demanding and requires careful consideration:

• Proper Form is Paramount: Fatigue can set in quickly, increasing the risk of compromised form and injury. Prioritize proper technique over lifting heavier loads or rushing.
• Appropriate Load Selection: Choose weights that allow you to complete both exercises with good form, especially the second exercise in the pairing.
• Adequate Recovery: Supersets are metabolically and neurologically taxing. Ensure sufficient rest between workouts to allow for muscle repair and energy replenishment.
• Individualization: Superset training may not be suitable for absolute beginners who are still mastering basic movement patterns and developing foundational strength. Progress gradually.
• Listen to Your Body: Pay attention to signs of overtraining or excessive fatigue. Adjust your program as needed.
• Contraindications: Individuals with certain cardiovascular conditions, joint issues, or those recovering from injuries should consult a healthcare professional or an experienced trainer before incorporating supersets.

Conclusion

Supersets are a highly effective and time-efficient training method that, when applied intelligently within a structured framework like NASM's OPT™ model, can significantly enhance various fitness adaptations. By strategically pairing exercises and managing intensity, individuals can leverage supersets to improve stabilization, build strength and muscle, and develop explosive power, ultimately leading to a more comprehensive and robust fitness profile. Always prioritize proper form and listen to your body to safely and effectively integrate supersets into your training regimen.