In the gym context, "SS" most commonly stands for superset.
Understanding Supersets
A superset involves performing two different exercises back-to-back with little to no rest in between. This technique is used to increase workout intensity and efficiency.
How Supersets Work
- Two Exercises, No Rest: You perform a set of one exercise, immediately followed by a set of another exercise.
- Rest After the Pair: After completing both exercises, you take a brief rest before repeating the superset.
- Multiple Rounds: You typically perform the superset multiple times for the desired number of sets.
Types of Supersets
- Antagonist Supersets: Exercises target opposing muscle groups (e.g., biceps and triceps).
- Same Muscle Group Supersets: Exercises target the same muscle group (e.g., bench press and dumbbell flyes for chest).
- Unrelated Muscle Group Supersets: Exercises target completely different muscle groups.
Benefits of Supersets
- Increased Workout Intensity: Supersets can elevate your heart rate and overall workout intensity.
- Time Efficiency: Supersets allow you to accomplish more in less time.
- Muscle Growth: The increased intensity can contribute to muscle hypertrophy.
- Enhanced Endurance: Performing exercises with minimal rest can improve muscular endurance.
Example of a Superset
An example of a superset targeting opposing muscle groups would be:
- Bicep Curl: 10-12 repetitions
- Triceps Extension: 10-12 repetitions
- Rest: 60-90 seconds
- Repeat 3-4 times
