Supersets:
Advanced Superset Techniques
So you have heard of the
advanced training principle called a superset. Basically, a superset
while weight lifting, is performing one exercise right after the other
with no rest in-between the 2 sets. Traditionally it is used for
opposing muscle groups, for example biceps and triceps or quads and
hamstrings. The following 6 techniques are variants of the traditional
superset that we outline first.
1. Compound Superset – This type of superset is done by 2 sets
for the same muscle that are very similar. A perfect example would be
doing calves, standing calf raises followed directly by seated calf
raises.
2. Isolation Superset - This superset is the combination of 2
isolation exercises followed one after the other for the same muscle
group. For example try doing concentration curls followed by seated
incline dumbbell curls.
3. Pre Exhaustion Superset - This method is done by choosing 2
exercises for the same muscle. The first exercise is an isolation
movement such as leg extensions. The exercise immediately following the
leg extensions should be a hack squat leg press. This is a single joint
movement followed by a multi joint movement.
4. Post Exhaustion Superset – The exact opposite of number 3, pre
exhaustion supersets. Choose a multi joint exercise and follow that by
doing a singe joint exercise. Stiff leg deadlifts followed by lying leg
curls.
5. Tri Supersets – This is basically 3 different movements done
right after each other. You can do a compounding set followed by an
isolation movement, or a compounding set followed directly by an
exercise that involves the opposing muscle.
6. Staggered Superset – This is done by doing a Lower Body
exercise followed directly by a Lower Body exercise. Use this method to
train your lagging body parts such as delts or calves as you can really
squeeze quite a few more sets in.
Take these new and advanced superset techniques and implement them into
your workout, the next day you will be surprised!
To see this method worked into a
program go to the
weight lifting programs page
