How to perform supersets

Performance Nutrition

When you see exercises paired together in the same portion of a workout, with a number next to the same letter, the exercises are to be performed together in sequence. For example:

 

A1) Kang Squat

3111; 4-6reps; rest 60sec x 3

A2) GHD Hip Extension

3012; 6-8reps; rest 60sec x 3

This means you perform 4-6 reps of the Kang Squats at 3111 tempo, rest 60 seconds, then do 6-8 GHD Hip Extensions at a 3012 tempo and rest another 60 seconds. Repeat this sequence two more times for a total of 3 sets.

 

Within Train Heroic, you will see these supersets as two or more exercises on the same screen, or you may see a circuit format where two or more exercises are listed in order, with prescribed tempo, number of reps, and rest in between. For example:

 

3-4 Sets
Dumbbell RDL x 8-12 reps; @31X1
rest 30sec
Hamstring March x 6-8/leg; @3111
rest 60-90sec