How to Build Muscle in Less Time with Supersets
Wouldn't
it be great if there was a safe and natural way to build 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 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.
What are SuperSets?
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.
Advantages of SuperSets
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.
Types of SuperSets
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)
(1)Leg Extension / (2)Squat
(1)Leg Curl /(2) Stiff Leg Deadlift
(1)Dumbell Pullover / (2)Reverse Grip Lat Pulldown
(1)Tricep Pushdown / (2)Close Grip Bench Press
(1)Dumbbell Flyes / (2)Bench Press
(1)Dumbbell Side Laterals / (2)Military Press
(1)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)
(1)Leg Press / (2)Leg Extension
(1)Incline Bench Press / (2)Incline Dumbbell flyes
(1)Press Behind The Neck / (2)Dumbbell Side Laterals
(1)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
(1)Squats / (2) Leg Press
(1)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
(1)Leg Extension / (2)Sissy Squat
Antagonistic SuperSets/Staggered SuperSets
Okay, 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 Tricep pushdowns
are a great combination for blasting the arms.
ANTAGONISTIC SUPERSETS Exercise #1 Exercise #2
(1)Barbell Curl / (2) Tricep Extension
(1)Leg Extension / (2)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.
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