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BodybuildingPro.com  Training Database Advanced Training Tips Super Supersets - PART II
How to Build More Muscle In Less Time
With Supersets
By Tom Venuto
www.burnthefat.com
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.
1. 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) |
| Leg Extension |
Squat |
| Leg Curl |
Stiff Leg Deadlift |
| Dumbell Pullover |
Reverse Grip Lat Pulldown |
| Tricep Pushdown |
Close Grip Bench Press |
| Dumbell Flyes |
Bench Bench Press |
| Dumbell Side Laterals |
Military Press |
| Barbell Curl |
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) |
| Leg Press |
Leg Extension |
| Incline Bench Press |
Incline Dumbbell flyes |
| Press Behind The Neck |
Dumbbell Side Laterals |
| Close Grip Bench Press |
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 |
| Squats |
Leg Press |
| Bent Over Rows |
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 |
| Dumbbell Flyes |
Cable Crossover |
| Leg Extension |
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.
2. 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 Triceps pushdowns are a great
combination for blasting the arms.
ANTAGONISTIC SUPERSETS
| Exercise #1 |
Exercise #2 |
| Barbell Curl |
Tricep Extension |
| Leg Extension |
leg Curl |
3. 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.
About the Author:
Tom Venuto is a lifetime natural bodybuilder,
personal trainer, gym owner, freelance writer and author of "Burn
the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the
World's Best Bodybuilders and Fitness Models. Tom has written over
140 articles and has been featured in IRONMAN magazine, Natural
Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men
and Men’s Exercise. Tom is the Fat Loss Expert for
Global-Fitness.com and the nutrition editor for Femalemuscle.com
and his articles are regularly featured worldwide on literally
dozens of other websites.
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Take care,
webmaster@bodybuildingpro.com
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