Fred Jones
Sun, Jul-20-03, 06:13
How to Build More Muscle in Less Time with Supersets
Wouldn't it be great if there was a safe and natural way to
build more muscle in a shorter period of time? In this day and
age of exercise gimmicks and quick fix solutions, most smart
bodybuilders and fitness enthusiasts would be skeptical if
they heard such a claim. But guess what? Such an "animal"
really does exist. No, it's not a drug. It's not some miracle
supplement, either. Nor is it a newfangled piece of workout
machinery. If you've been training seriously for any length of
time, it's something you're probably already familiar with but
haven't fully exploited to the maximum degree. What is this
method for building more muscle in less time? Surprise,
surprise; it's called supersetting!
Even if you've used supersets before, you may not be familiar
with all the different types of supersets or the many ways
you can incorporate them into your workouts. Just in case
you're not familiar with supersets, let me start from the
beginning and explain the difference between a conventional
set and a superset.
Conventional weight training is done with "straight sets." A
straight set is performed by doing a series of repetitions;
8-12 in a row for example, then stopping to rest for a
minute or so before doing another set. A superset is an
advanced training technique where you perform two exercises
in a row with virtually no rest in between. Supersets are an
excellent technique for muscular development, especially if
you are short on time. Supersets are not, however, the most
effective technique for building strength or power. Let me
explain why...
When you perform two exercises in a row with no rest in
between, this will reduce the amount of weight you can handle,
particularly in the second movement. Your strength will also
decrease from fatigue with each subsequent superset. Because
supersets don't allow you to use maximal weights, they are not
well-suited to building strength. Supersets are definitely a
body building and "shaping" technique. You seldom see
powerlifters or strength athletes doing supersets. In fact,
they usually do the opposite; they take longer rest intervals
between sets so that they can recuperate as much as possible.
After a 3-5 minute recovery period, they can attack each set
with maximum strength. If you are still fatigued from the
previous set, and you start another set too soon, you won't be
able to lift as much weight.
Ok, now you know what a superset is. The question is; why
should you bother using them? There are three primary
advantages of superset training over conventional straight
set training:
1. Supersets save time. The most obvious advantage of
supersetting is to save time. Even if you truly enjoy
training, it's probably safe to assume that you
wouldn't mind getting equal or better results in a
shorter period of time.
2. Supersets increase intensity. Usually when you think of
high intensity, you think of forced reps, descending
sets, negatives, etc. Supersets are simply another
method of increasing intensity. Shortening the rest
between sets is hard work – especially if you're used to
a long rest interval. The principle is: more work
performed in less time equals more intensity and more
intensity equals more muscle.
3. Supersets prevent injury or allow you to work around an
injury. I stumbled on the value of supersets as a way to
train around injuries at the age of 20 when I ruptured a
disc in my lower back. I was a strong squatter at a very
young age, doing 405 lbs for 6 reps before I was 20 years
old. After the injury, I wanted to maintain my leg size
without putting so much stress on the lower back. Because I
could no longer squat more than 315lbs without re-injuring
my back, I sought a way to maintain my leg size without
super heavy squats. Out of necessity, I started doing high
reps and supersets. After a relatively brief period
training in this fashion, my quads quickly grew to become
my best body part. With the exception of brief strength
phases when I do straight sets with as much weight as I
can, I utilize supersets extensively for quads to this day.
Supersets allow you to overload a muscle and generate high
intensity without requiring heavy weights. This decreases
your chances of injury.
There are three primary categories of supersets: 1) same
muscle group, 2) agonist-antagonist, and 3) staggered sets.
Let's take a look at each category and a few examples of each.
4. Same muscle group. The first and most common category of
supersetting is to combine two exercises for the same
muscle group. An example would be supersetting dumbbell
flyes with the bench press.
Within the "same muscle group" superset category there are
four sub-categories. Each one has a slightly different effect:
Pre-exhaust. Pre-exhaustion is probably the best known and
most effective type of superset of all. A pre exhaust superset
is performed by choosing two exercises for the same muscle
group; an isolation exercise first, followed by a basic,
compound movement.
The idea behind pre-exhaust supersets is to take a muscle
group beyond the normal point of exhaustion and thereby
achieve muscle fiber stimulation and growth that you normally
could not achieve from a straight set. Here's how this works:
Suppose you are doing a set of leg extensions for your thighs
and you push yourself until you can't do another rep. Most
people think their legs are finished at this point and that
they couldn't go further if they tried. The quadriceps
muscles may indeed be completely exhausted - you couldn't do
another leg extension if you tried - but by walking over to
the squat rack, you'll find that you are still able to do
squats (albeit with a lighter poundage than usual). Why?
Because even though the quadriceps reached total failure on
the leg extension exercise, other lower body muscles that are
used in a squat are still fresh and strong (glutes,
hamstrings, adductors and different sections of the
quadriceps group.) By "pre-exhausting" the target muscle with
an isolated movement, you can then continue to blast the
fatigued muscle even further with the help of the assisting
muscles in the compound movement.
The only drawback with pre exhaust supersets is that you will
only be able to use a fraction of your normal weight on the
second exercise. Let's say you can normally squat with 315 for
10 reps when you do the exercise first. When you switch the
order and do leg extensions first, you might find that your
quads are so fried from the leg extensions that even 225 lbs
for 10 reps on the squat is difficult. That's ok when it comes
to muscle growth, but if your goal is power or strength then
this would be counter productive. If strength is your primary
goal, it would be better to just do straight sets of squats
and to do your squats first. In a periodized training schedule
for a bodybuilder, straight sets should be used almost
exclusively during the off season strength and mass phase.
Supersets can be added later during the pre-contest phase.
PRE-EXHAUST SUPERSETS Isolation Exercise (1st) Compound
Exercise (2nd)
(5)Leg Extension / (2)Squat
(6)Leg Curl /(2) Stiff Leg Deadlift
(7)Dumbell Pullover / (2)Reverse Grip Lat Pulldown
(8)Tricep Pushdown / (2)Close Grip Bench Press
(9)Dumbell Flyes / (2)Bench Press
(10)Dumbell Side Laterals / (2)Military Press
(11)Barbell Curl / (2)Curl Grip Pullups
Post-exhaust. The opposite of pre exhaust is post exhaust. In
a post exhaust superset you would again choose a basic
compound movement and an isolation movement. This time,
however, you would perform the compound movement first and the
isolation movement second. The advantage of the post exhaust
superset is that you will be fresh on the compound movement so
you can use more weight. Post exhaust supersets can also be
used as an effective variation on the heavy-light system. For
example, instead of just doing the regular sets of 8-12 reps,
choose a heavy basic movement for the first exercise and do
about 6 reps. Then, follow it with a lighter isolation
movement and do around 20 reps. This gives you the best
possible of both worlds: a) size and strength increase, and b)
isolation with a wicked pump.
POST-EXHAUST SUPERSETS Compound Exercise (1st) Isolation
Exercise (2nd)
(12)Leg Press / (2)Leg Extension
(13)Incline Bench Press / (2)Incline Dumbbell flyes
(14)Press Behind The Neck / (2)Dumbbell Side Laterals
(15)Close Grip Bench Press / (2)Rope Pushdowns
Compound superset. This type of superset is reserved for very
brave people. Supersetting two compound exercises together can
create amazing muscle growth in a very short period of time,
but it's incredibly demanding and exhausting. It takes all the
energy you can muster to get through a series of compound
supersets. It is also very taxing on the nervous system and
requires that special attention be paid to recovery after the
session. An example would be supersetting squats with leg
presses. Combinations like these can easily leave you lying
flat on your back gasping for air (but the results are well
worth it!)
COMPOUND SUPERSETS Compound Exercise #1 Compound Exercise #2
(16)Squats / (2) Leg Press
(17)Bent Over Rows / (2) Deadlifts
NOTE: A word of caution about pre exhaust and compound
supersets: If your second exercise is a compound free
weight movement that requires a great deal of
neuromuscular coordination or is the type of exercise
that requires a spotter, pay extra attention to your
form. When your prime movers are fatigued from the first
exercise, you may feel "wobbly" and your form is much
more likely to break in the second exercise. If you let
your form become sloppy because you are fatigued, you
are more likely to get injured. It's not uncommon for
pre-fatigued muscles to give out suddenly without
warning. If this happens during a bench press or squat
and you don't have a spotter or safety mechanism in
place, the results could be disastrous. A safer method,
especially for beginners, is to select a movement for
the second exercise that requires less skill and
coordination (leg press, smith machine squat, hack
squat) or one with a built in safeguard (power rack,
safety catch, spotter, etc).
Isolation supersets. The fourth and final way to do a same
muscle group superset is to superset two isolation exercises,
such as cable crossovers and dumbbell flyes. This is a useful
technique for isolating one particular muscle group or section
of a muscle group to the exclusion of others. It is used most
often during pre-contest or definition phases when mass and
strength are no longer the primary concerns.
ISOLATION SUPERSETS Isolation Exercise #1 Isolation
Exercise #2
(1)Dumbbell Flyes / (2)Cable Crossover
(2)Leg Extension / (2)Sissy Squat
Ok, now that you know all four types of same muscle group
supersets, let's take a look at the other two categories of
supersetting: antagonistic supersets and staggered supersets.
3. Antagonistic muscle groups. When you do two exercises in a
row for the same muscle group, it tends to significantly
limit the amount of weight you can use because of fatigue
and lactic acid buildup. Pairing opposing (antagonistic)
muscle groups together can help you keep your strength up
because as one muscle is working, the opposite one is
resting. Common examples include pairing biceps with
triceps, chest with back, or hamstrings with quadriceps.
This is also an excellent technique for bringing up lagging
body parts (priority training). For example, barbell curls
paired with Tricep pushdowns are a great combination for
blasting the arms.
ANTAGONISTIC SUPERSETS Exercise #1 Exercise #2
(4)Barbell Curl / (2) Tricep Extension
(5)Leg Extension / (2)leg Curl
6. Staggered sets. The final category of supersetting is
staggered sets. A staggered set is a type of superset where
you combine a major muscle with a minor and completed
unrelated muscle. This technique is most commonly used for
abs and calves. The way you use this principle is to
"squeeze in" a set of abs or calves in between sets for any
major muscle group. For example, you could throw in a set
of calves in between every set of chest you do. Instead of
resting and doing nothing in between sets of chest, you are
doing something productive - working your calves! This gets
your workout finished much more quickly and spares you the
monotony that many people feel from doing these small body
parts by themselves.
As you can see, many benefits can be gained from including
supersets in your training program. They are a proven
technique for increasing intensity and bringing up lagging
body parts. They allow you to gain muscle while working around
injuries that might be aggravated with heavy weights. If your
training program is getting stale, supersets can also help
relieve your boredom. Best of all, supersetting is a
legitimate way to get more results in less time. If you need
to squeeze a result-producing workout into a short period of
time, then supersets could be the answer to your
muscle-building prayers.
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Wouldn't it be great if there was a safe and natural way to
build more muscle in a shorter period of time? In this day and
age of exercise gimmicks and quick fix solutions, most smart
bodybuilders and fitness enthusiasts would be skeptical if
they heard such a claim. But guess what? Such an "animal"
really does exist. No, it's not a drug. It's not some miracle
supplement, either. Nor is it a newfangled piece of workout
machinery. If you've been training seriously for any length of
time, it's something you're probably already familiar with but
haven't fully exploited to the maximum degree. What is this
method for building more muscle in less time? Surprise,
surprise; it's called supersetting!
Even if you've used supersets before, you may not be familiar
with all the different types of supersets or the many ways
you can incorporate them into your workouts. Just in case
you're not familiar with supersets, let me start from the
beginning and explain the difference between a conventional
set and a superset.
Conventional weight training is done with "straight sets." A
straight set is performed by doing a series of repetitions;
8-12 in a row for example, then stopping to rest for a
minute or so before doing another set. A superset is an
advanced training technique where you perform two exercises
in a row with virtually no rest in between. Supersets are an
excellent technique for muscular development, especially if
you are short on time. Supersets are not, however, the most
effective technique for building strength or power. Let me
explain why...
When you perform two exercises in a row with no rest in
between, this will reduce the amount of weight you can handle,
particularly in the second movement. Your strength will also
decrease from fatigue with each subsequent superset. Because
supersets don't allow you to use maximal weights, they are not
well-suited to building strength. Supersets are definitely a
body building and "shaping" technique. You seldom see
powerlifters or strength athletes doing supersets. In fact,
they usually do the opposite; they take longer rest intervals
between sets so that they can recuperate as much as possible.
After a 3-5 minute recovery period, they can attack each set
with maximum strength. If you are still fatigued from the
previous set, and you start another set too soon, you won't be
able to lift as much weight.
Ok, now you know what a superset is. The question is; why
should you bother using them? There are three primary
advantages of superset training over conventional straight
set training:
1. Supersets save time. The most obvious advantage of
supersetting is to save time. Even if you truly enjoy
training, it's probably safe to assume that you
wouldn't mind getting equal or better results in a
shorter period of time.
2. Supersets increase intensity. Usually when you think of
high intensity, you think of forced reps, descending
sets, negatives, etc. Supersets are simply another
method of increasing intensity. Shortening the rest
between sets is hard work – especially if you're used to
a long rest interval. The principle is: more work
performed in less time equals more intensity and more
intensity equals more muscle.
3. Supersets prevent injury or allow you to work around an
injury. I stumbled on the value of supersets as a way to
train around injuries at the age of 20 when I ruptured a
disc in my lower back. I was a strong squatter at a very
young age, doing 405 lbs for 6 reps before I was 20 years
old. After the injury, I wanted to maintain my leg size
without putting so much stress on the lower back. Because I
could no longer squat more than 315lbs without re-injuring
my back, I sought a way to maintain my leg size without
super heavy squats. Out of necessity, I started doing high
reps and supersets. After a relatively brief period
training in this fashion, my quads quickly grew to become
my best body part. With the exception of brief strength
phases when I do straight sets with as much weight as I
can, I utilize supersets extensively for quads to this day.
Supersets allow you to overload a muscle and generate high
intensity without requiring heavy weights. This decreases
your chances of injury.
There are three primary categories of supersets: 1) same
muscle group, 2) agonist-antagonist, and 3) staggered sets.
Let's take a look at each category and a few examples of each.
4. Same muscle group. The first and most common category of
supersetting is to combine two exercises for the same
muscle group. An example would be supersetting dumbbell
flyes with the bench press.
Within the "same muscle group" superset category there are
four sub-categories. Each one has a slightly different effect:
Pre-exhaust. Pre-exhaustion is probably the best known and
most effective type of superset of all. A pre exhaust superset
is performed by choosing two exercises for the same muscle
group; an isolation exercise first, followed by a basic,
compound movement.
The idea behind pre-exhaust supersets is to take a muscle
group beyond the normal point of exhaustion and thereby
achieve muscle fiber stimulation and growth that you normally
could not achieve from a straight set. Here's how this works:
Suppose you are doing a set of leg extensions for your thighs
and you push yourself until you can't do another rep. Most
people think their legs are finished at this point and that
they couldn't go further if they tried. The quadriceps
muscles may indeed be completely exhausted - you couldn't do
another leg extension if you tried - but by walking over to
the squat rack, you'll find that you are still able to do
squats (albeit with a lighter poundage than usual). Why?
Because even though the quadriceps reached total failure on
the leg extension exercise, other lower body muscles that are
used in a squat are still fresh and strong (glutes,
hamstrings, adductors and different sections of the
quadriceps group.) By "pre-exhausting" the target muscle with
an isolated movement, you can then continue to blast the
fatigued muscle even further with the help of the assisting
muscles in the compound movement.
The only drawback with pre exhaust supersets is that you will
only be able to use a fraction of your normal weight on the
second exercise. Let's say you can normally squat with 315 for
10 reps when you do the exercise first. When you switch the
order and do leg extensions first, you might find that your
quads are so fried from the leg extensions that even 225 lbs
for 10 reps on the squat is difficult. That's ok when it comes
to muscle growth, but if your goal is power or strength then
this would be counter productive. If strength is your primary
goal, it would be better to just do straight sets of squats
and to do your squats first. In a periodized training schedule
for a bodybuilder, straight sets should be used almost
exclusively during the off season strength and mass phase.
Supersets can be added later during the pre-contest phase.
PRE-EXHAUST SUPERSETS Isolation Exercise (1st) Compound
Exercise (2nd)
(5)Leg Extension / (2)Squat
(6)Leg Curl /(2) Stiff Leg Deadlift
(7)Dumbell Pullover / (2)Reverse Grip Lat Pulldown
(8)Tricep Pushdown / (2)Close Grip Bench Press
(9)Dumbell Flyes / (2)Bench Press
(10)Dumbell Side Laterals / (2)Military Press
(11)Barbell Curl / (2)Curl Grip Pullups
Post-exhaust. The opposite of pre exhaust is post exhaust. In
a post exhaust superset you would again choose a basic
compound movement and an isolation movement. This time,
however, you would perform the compound movement first and the
isolation movement second. The advantage of the post exhaust
superset is that you will be fresh on the compound movement so
you can use more weight. Post exhaust supersets can also be
used as an effective variation on the heavy-light system. For
example, instead of just doing the regular sets of 8-12 reps,
choose a heavy basic movement for the first exercise and do
about 6 reps. Then, follow it with a lighter isolation
movement and do around 20 reps. This gives you the best
possible of both worlds: a) size and strength increase, and b)
isolation with a wicked pump.
POST-EXHAUST SUPERSETS Compound Exercise (1st) Isolation
Exercise (2nd)
(12)Leg Press / (2)Leg Extension
(13)Incline Bench Press / (2)Incline Dumbbell flyes
(14)Press Behind The Neck / (2)Dumbbell Side Laterals
(15)Close Grip Bench Press / (2)Rope Pushdowns
Compound superset. This type of superset is reserved for very
brave people. Supersetting two compound exercises together can
create amazing muscle growth in a very short period of time,
but it's incredibly demanding and exhausting. It takes all the
energy you can muster to get through a series of compound
supersets. It is also very taxing on the nervous system and
requires that special attention be paid to recovery after the
session. An example would be supersetting squats with leg
presses. Combinations like these can easily leave you lying
flat on your back gasping for air (but the results are well
worth it!)
COMPOUND SUPERSETS Compound Exercise #1 Compound Exercise #2
(16)Squats / (2) Leg Press
(17)Bent Over Rows / (2) Deadlifts
NOTE: A word of caution about pre exhaust and compound
supersets: If your second exercise is a compound free
weight movement that requires a great deal of
neuromuscular coordination or is the type of exercise
that requires a spotter, pay extra attention to your
form. When your prime movers are fatigued from the first
exercise, you may feel "wobbly" and your form is much
more likely to break in the second exercise. If you let
your form become sloppy because you are fatigued, you
are more likely to get injured. It's not uncommon for
pre-fatigued muscles to give out suddenly without
warning. If this happens during a bench press or squat
and you don't have a spotter or safety mechanism in
place, the results could be disastrous. A safer method,
especially for beginners, is to select a movement for
the second exercise that requires less skill and
coordination (leg press, smith machine squat, hack
squat) or one with a built in safeguard (power rack,
safety catch, spotter, etc).
Isolation supersets. The fourth and final way to do a same
muscle group superset is to superset two isolation exercises,
such as cable crossovers and dumbbell flyes. This is a useful
technique for isolating one particular muscle group or section
of a muscle group to the exclusion of others. It is used most
often during pre-contest or definition phases when mass and
strength are no longer the primary concerns.
ISOLATION SUPERSETS Isolation Exercise #1 Isolation
Exercise #2
(1)Dumbbell Flyes / (2)Cable Crossover
(2)Leg Extension / (2)Sissy Squat
Ok, now that you know all four types of same muscle group
supersets, let's take a look at the other two categories of
supersetting: antagonistic supersets and staggered supersets.
3. Antagonistic muscle groups. When you do two exercises in a
row for the same muscle group, it tends to significantly
limit the amount of weight you can use because of fatigue
and lactic acid buildup. Pairing opposing (antagonistic)
muscle groups together can help you keep your strength up
because as one muscle is working, the opposite one is
resting. Common examples include pairing biceps with
triceps, chest with back, or hamstrings with quadriceps.
This is also an excellent technique for bringing up lagging
body parts (priority training). For example, barbell curls
paired with Tricep pushdowns are a great combination for
blasting the arms.
ANTAGONISTIC SUPERSETS Exercise #1 Exercise #2
(4)Barbell Curl / (2) Tricep Extension
(5)Leg Extension / (2)leg Curl
6. Staggered sets. The final category of supersetting is
staggered sets. A staggered set is a type of superset where
you combine a major muscle with a minor and completed
unrelated muscle. This technique is most commonly used for
abs and calves. The way you use this principle is to
"squeeze in" a set of abs or calves in between sets for any
major muscle group. For example, you could throw in a set
of calves in between every set of chest you do. Instead of
resting and doing nothing in between sets of chest, you are
doing something productive - working your calves! This gets
your workout finished much more quickly and spares you the
monotony that many people feel from doing these small body
parts by themselves.
As you can see, many benefits can be gained from including
supersets in your training program. They are a proven
technique for increasing intensity and bringing up lagging
body parts. They allow you to gain muscle while working around
injuries that might be aggravated with heavy weights. If your
training program is getting stale, supersets can also help
relieve your boredom. Best of all, supersetting is a
legitimate way to get more results in less time. If you need
to squeeze a result-producing workout into a short period of
time, then supersets could be the answer to your
muscle-building prayers.
**********************************************************
Order Prescription Drugs Like Viagra, HGH, HCG, Celebrex,
Propecia, and Vaniqa.
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**********************************************************
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