Same muscle group supersets
By Tom Venuto
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)Dumbell Flyes / (2)Bench Press
(1)Dumbell 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
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.
This article was provided by GHF.
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