Same muscle combination supersets do not save time. Instead, they increase intensity applied to a particular muscle. Same muscle combination supersets are when you do 2 or 3 different exercises targeting the same muscle with no rest in-between. An example for chest would be starting with bench press immediately followed by another chest exercise such as cable crossovers.
2 approaches to same-muscle combination supersets
1. You can design the different exercises within the superset to hit different parts of the same muscle (my preferred method). This approach works toward building a well-rounded and balanced-looking muscle.
2. You can use different exercises within the superset to hit the same part of a particular muscle. This is in an effort to develop under-developed parts of a muscle.
Dual Same-Muscle Supersets
A dual or double same-muscle supersets is doing 2 same-muscle exercises within the superset. An example is bench press followed by incline cable crossovers.
Triple Same-Muscle Supersets
A triple same-muscle supersets is doing 3 same-muscle exercises within the superset. An example is bench press followed immediately by incline cable crossovers, followed immediately by incline dumbbell press.
Compound vs. Isolation Exercises
My preferred method for same-muscle combination supersets is to start with a compound lift followed by an isolation exercise. An example would be starting with barbell bench press followed by cable crossovers.
Compound lifts are those that engage multiple muscles. Isolation lifts or exercises target a specific muscle. In some cases, isolation exercises target a specific part of a muscle.
Many free weight exercises are compound in nature. Machine exercises are isolation in nature. There are pros and cons to both. Compound lifts engage multiple muscles as the free weight must be stabilized while being lifted/pushed/pulled. These are far more tiring than isolation lifts.
For example, barbell bench press uses chest muscles, triceps, shoulders, back and legs.
Isolation exercises are great for micro-targeting a specific part of a muscle. For example, incline cable crossovers target the upper inside part of the chest muscles.
Generally, any workout intending to build serious muscle should include compound lifts. Some lifters only do compound lifts. I include both compound and isolation lifts because I like the targeting nature of isolation exercises.
2 approaches to same-muscle combination supersets
1. You can design the different exercises within the superset to hit different parts of the same muscle (my preferred method). This approach works toward building a well-rounded and balanced-looking muscle.
2. You can use different exercises within the superset to hit the same part of a particular muscle. This is in an effort to develop under-developed parts of a muscle.
Dual Same-Muscle Supersets
A dual or double same-muscle supersets is doing 2 same-muscle exercises within the superset. An example is bench press followed by incline cable crossovers.
Triple Same-Muscle Supersets
A triple same-muscle supersets is doing 3 same-muscle exercises within the superset. An example is bench press followed immediately by incline cable crossovers, followed immediately by incline dumbbell press.
Compound vs. Isolation Exercises
My preferred method for same-muscle combination supersets is to start with a compound lift followed by an isolation exercise. An example would be starting with barbell bench press followed by cable crossovers.
Compound lifts are those that engage multiple muscles. Isolation lifts or exercises target a specific muscle. In some cases, isolation exercises target a specific part of a muscle.
Many free weight exercises are compound in nature. Machine exercises are isolation in nature. There are pros and cons to both. Compound lifts engage multiple muscles as the free weight must be stabilized while being lifted/pushed/pulled. These are far more tiring than isolation lifts.
For example, barbell bench press uses chest muscles, triceps, shoulders, back and legs.
Isolation exercises are great for micro-targeting a specific part of a muscle. For example, incline cable crossovers target the upper inside part of the chest muscles.
Generally, any workout intending to build serious muscle should include compound lifts. Some lifters only do compound lifts. I include both compound and isolation lifts because I like the targeting nature of isolation exercises.
