Fitness, Nutrition

Supersets for Supersize

SUPERSETS FOR SUPERSIZE

WANTING TO PACK ON SIZE?

BUT SHORT ON TIME, THEN SUPERSETS ARE THE WAY FORWARD FOR YOU

WHAT ARE SUPERSETS?

A SUPER SET IS GENERALLY WHEN TWO EXERCISES FOR THE SAME BODY PART ARE PERFORMED BACK-TO-BACK WITH AS LITTLE REST IN BETWEEN AS POSSIBLE. YOUR REST PERIODS OCCUR AFTER THE COMPLETION OF BOTH EXERCISES, WITH EACH HAVING BEEN TAKEN TO MOMENTARY (POSITIVE) MUSCULAR FAILURE. WHILE THERE ARE MANY WAYS TO INCORPORATE SUPERSETS INTO A WORKOUT, ONE OF THE BEST METHODS I WAS ABLE TO LEARN (BY ERIC “MERLIN” BROSSER) WAS PRE – EXHAUSTION AND POST ACTIVATION.

A PRE – EXHAUSTION SUPERSET IS ONE IN WHICH THE TRAINEE PERFORMS AN ISOLATION EXERCISE FOLLOWED IMMEDIATELY BY A COMPOUND MOVEMENT. SOME COMBINATIONS INCLUDE LEG EXTENSIONS + SQUATS, DUMBBELL FLYES + BENCH PRESSES, AND LATERAL RAISES + UPRIGHT ROWS. THE MAION ADVANTAGE OF PRE-EXHAUSTION SUPERSETS IS THAT YOU CAN MORE PRECISELY ISOLATE THE TARGET MUSCLE WITH THE FIRST MOVEMENT-PUSHING IT TO ITS MOMENTARY LIMITS -AND THEN COAX IT BEYOND THOSE LIMITS WITH A MULTIJOINT EXERCISE THAT BRINGS IN OTHER MUSCLE GROUPS TO ASSIST, FORCING THE TARGET MUSCLE TO CONTINUE CONTRACTING.

A POST-ACTIVATION SUPERSET INVOLVES A HIGH LOAD + HEAVY (ABOUT 3 TO 5 REPS PER SET) COMPOUND MOVEMENT FOLLOWED IMMEDIATELY BY A SINGLE -JOINT ISOLATION EXERCISE. A FEW EXAMPLES MIGHT BE WEIGHTED DIPS + CABLE CROSSOVERS, STIFF-LEGGED DEADLIFTS + LYING HAMSTRING CURLS, AND BARBELL BENT OVER ROWS + STIFF-ARM PULLDOWNS.THE INTERESTING ELEMENT OF THIS TYPE OF SUPERSET IS THAT RESEARCH STUDIES SHOW THAT LOW-REP, COMPOUND EXERCISES MANIFEST ENHANCED CENTRAL NERVOUS SYSTEM (CNS) ACTIVATION, CREATING A PHYSIOLOGICAL ENVIRONMENT WHERE THE SECOND (ISOLATION) MOVEMENT(ON A POST-ACTIVATION SUPERSET) WILL ACTUALLY ACTIVATE MORE MUSCLE FIBRES AND EXHAUST A GREATER NUMBER OF MOTOR UNIT POOLS THAN IT NORMALLY WOULD.

HERE IS AN EXAMPLE OF A SUPERSIZE WORKOUT FOR THE WEEK.

CHEST

PRE-EXHAUSTION
INCLINE DUMBBEL FLYE 3 Sets 10-12 Reps
Superset with
FLAT DUMBBELL PRESS 3 Sets 7-9 Reps
POST-EXHAUSTION
BARBELL BENCH PRESS 3 Sets 4-6 Reps
Superset with
CABLE CROSSOVERS 3 Sets 10-12 Reps

BACK

PRE-EXHAUSTION
DUMBBELL PULLOVER 3 Sets 10-12 Reps
Superset with
CLOSE GRIP SEATED ROWS 3 Sets 7-9 Reps

SHOULDERS

PRE-EXHAUSTION
SEATED REAR-DELT FLYE MACHINE 3 Sets 10-12 Reps
Superset with
WIDE GRIP BARBELL UPRIGHT ROWS 3 Sets 7-9 Reps
POST-EXHAUSTION
BARBELL MILITARY PRESS 2 Sets 4-6 Reps
Superset with
DUMBBELL LATERAL RAISES 2 Sets 10-12 Reps

BICEPS

PRE-EXHAUSTION
LOW-CABLE CURLS 2 Sets 10-12 Reps
Superset with
CLOSE GRIP PULL UPS 2 Sets 7-9 Reps
POST-EXHAUSTION
CLOSE GRIP PILLDOWN 2 Sets 4-6 Reps
Superset with
MACHINE PREACHER CURLS 2 Sets 10-12 Reps

TRICEPS

PRE-EXHAUSTION
DUMBBELL KICKBACK 2 Sets 10-12 Reps (each arm)
Superset with
TRICEPS DIPS 2 Sets 10-12 Reps
POST-EXHAUSTION
CLOSE GRIP BENCH PRESS 2 Sets 4-6 Reps
Superset with
ROPE PUSHDOWNS 2 Sets 10-12 Reps

QUADS

PRE-EXHAUSTION
SINGLE LEG EXTENSIONS 3 Sets 10-12 Reps
Superset with
SINGLE LEG PRESS 3 Sets 7-9 Reps
POST-EXHAUSTION
BARBELL SQUAT 3 Sets 4-6 Reps
Superset with
LEG EXTENSIONS 3 Sets 10-12 Reps

HAMSTRINGS

PRE-EXHAUSTION
SEATED LEG CURL 2 Sets 10-12 Reps
Superset with
STIFF LEGGED DEADLIFT 2 Sets 7-9 Reps
POST-EXHAUSTION
LYING LEG CURLS 2 Sets 4-6 Reps
Superset with
HYPEREXTENSIONS 2 Sets 10-12 Reps

SUPERSET BENEFITS

  1. SUPERSETS ALLOW FOR A GREATER TIME UNDER TENSION FOR THE TARGETED MUSCLE, WHICH IS ASSOCIATED WITH IGNITING MORE RAPID HYPERTROPHY.
  2. SUPERSETS BRING ABOUT A MORE INTENSE AND DRAMATIC PUMP, WHICH SATURATES THE TARGET MUSCLES WITH ENHANCED AMOUNTS OF AMINO ACIDS, NATURAL HORMONES, OXYGEN, AND VITAL NUTRIENTS.
  3. SUPERSETS INCREASE LACTIC ACID PRODUCTION, WHICH COAXES THE BODY TO RELEASE MORE GROWTH HORMONE(GH) INTO YOUR SYSTEM.GH IS A POWERFUL MUSCLE – BUILDING AND FAT – INCINERATING HORMONE.
  4. SUPERSETS ARE VERY TIME EFFICIENT, ALLOWING ONE TO TRAIN WITH MAXIMUM INTENSITY IN SHORTER PERIODS OF TIME.
  5. SUPERSETS HELP STIMULATE THE METABOLISM, MAKING THEM AN EXCELLENT ADJUNCT TO PROPER DIET AND CARDIO WHEN LOOKING TO BURN MORE BODY FAT.

REFERENCE: ERIC BROSER