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BBT Education: Supersets 101

BBT Program Breakdown

This document will provide you with a breakdown of our program design. You will be able to understand the difference between a straight set and a superset. You will also be able to understand the circuit and Tabata training.


What is a superset:



Straight set: You do 3-4 sets of the same exercise, you do 10-12 reps in each set, and rest for 1-3 minutes after every set, and then you finally move on to the next exercise. Here at BBT Fitness, you will find that a straight-set will be labeled alphabetically.



Superset: You group two exercises together. You do 3-4 sets, every set consists of 10-12 reps of each exercise done back to back or you can do each set up to total failure, and you only rest 3 minutes or less after each set or perhaps get no rest at all. There are several patterns for grouping up exercises in supersets. Here are a few examples:

  1. Same muscle groups (e.g. two exercises that target your biceps)

  2. Upper-body exercise with a lower-body exercise

  3. Agonist-antagonist pair sets (APS) (e.g. a back exercise with a chest exercise)

Here at BBT Fitness, your supersets will be labeled alphabetically, followed by a number to organize the exercise. For example, you must complete the first set of F1-F3, rest, and move on to the second set of F1-F3.


Circuit Training: Done by performing one exercise after another. Exercises are often performed with little or no rest between them. Circuits would usually be written in this format along with videos attached at the bottom. There will also be a number suggesting how many times to repeat.


Tabata Training: Work as hard as you can for 20 seconds then have a 10-second break. After 8 rounds of the same exercise, you have a 1-minute break before the next set of exercises. Workouts include basic movements such as push-ups, mountain climbers, sit-ups, and/or squats.

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