I’m going to tell you about one of the most intense, most effective fat burning muscle building techniques known. What is it? Super sets. Super sets can be so challenging, so difficult that few try them, and the ones that do try them can often be seen lying on the gym floor trying to recover.
What is a Super Set?
A superset is when you perform two exercises back to back with no rest in between the two exercises. There are some different variations of the superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset…..etc. Let’s discuss these three different methods.
• Antagonistic Muscles Superset
An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.
So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.
• Pre-exhaustion Superset
In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).
By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.
• Post – Exhaustion Superset
Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.
Vary each of these various forms of superset every 2 – 3 months and watch your muscles explode with big massive muscle growth.