Superset for Supersize

Muscle growth is a sure bet with this time-saving technique.

Per Bernal

There is little doubt that for most of us mere mortals (which does not include men like Ronnie Coleman, Morgan Aste, or “Big Ramy”), building new muscle year after year becomes an increasingly difficult and arduous endeavor.

The human body does not consider the creation of a massive, Herculean physique to be a high priority in its hierarchy of needs, and thus will fight our efforts every step of the way. I have a little quote that I tell all my clients when it comes to making serious progress in the gym that I would like to now relay to all FLEX readers: “If you really want to get huge you cannot politely tap your muscles and ask that they grow—you must instead knock them over and demand it!”

In my many years as a coach/trainer and competitive bodybuilder, one of the best techniques I have found to force the muscles to respond, adapt, and grow is, without a doubt, supersets. A superset 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 only 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, in my own training system there are two basic types that I like to focus on most often: 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 main 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 multi-joint 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 three to five reps per set) compound movement followed immediately by a single-joint isolation exercise. A few examples might be weighted dips + cable crossovers, stiff-leg deadlifts + lying leg curls, and barbell bentover rows + stiff-arm pulldowns. The interesting (and cool) 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 (in a post-activation superset) will actually activate more muscle fibers and exhaust a greater number of motor unit pools than it normally would. Talk about entering into a state of anabolic nirvana!

So are you now champing at the bit to hit the gym and experience some hypertrophy-igniting supersets? I thought so! Here are some of my personal favorites for each major muscle group.

 

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