Use Superset To Build Big Muscles
Chris Chew
If you have been lifting weights for sometime or have been
reading bodybuilding magazines and journals, you would have
probably heard of super setting. However, how often have you
seen people super setting when weight lifting? If you did, did
you notice those guys who were super setting were almost
invariably the bigger boys. If you want big muscles, then why
didn’t you superset like them since you have seen that super
setting can help you build big muscles?
What is weight lifting superset? A superset is when you perform
two exercises back to back with no rest in between the
exercises. There are a few variations of superset such as,
antagonistic muscle superset, pre-exhaustion superset and post
exhaustion superset…..etc. We will discuss just these 3 of the
more popular supersets in this article.
• 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.
About The Author: Chris Chew is a personal trainer of pageant
winners, models, actors and other celebrities. See his training
system at http://www.sgfitness.com
and Fitness Instructors
Singapore.
See Also:
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