Whether you’re training to build mass or drop body fat, supersets can fit into your program. Short on time? Try supersets! Are you on a mass-gaining cycle and want more intensity in your workouts? Try supersets! Are you trying to add a cardio element to your workouts by cutting rest time? Try supersets! Here’s everything you need to know - Supersets 101!
What Is A Superset?
A superset is 2 exercises done back to back with no rest between each exercise. This technique has been around for many years. Back in 1950, Joe Weider laid claim to all the exercise techniques of the day, including supersets. He picked these up observing top bodybuilders train for over 12 years; he did not invent them. Nevertheless, he organized the techniques and called it “The Weider Principles”. Yet there's at least 1 instance of other bodybuilding authorities of the day claiming to come up with supersets. A prime example of this is pre-exhaust supersets, both Weider and Robert Kennedy (MuscleMag founder) have claimed to have “invented” this exercise. Also, Arnold was a big proponent of supersets back in the day, and more recently, Rich Piana was as well.(1,2)
Agonist–Antagonist Supersets
These are 2 opposing exercises done back to back with no rest between. For example, chest and back (an Arnold favorite). Another common example would be biceps and triceps.
Supersets For The Same Muscle
In this case, of course, you’re doing 2 exercises superset-style for the same muscle. This leads to a couple of techniques to optimize this approach:
Pre-Exhaust Superset
As noted, Kennedy and Weider both laid claim to this technique. So what is it? The idea is to perform an isolation exercise followed by a compound exercise. Why? Because the compound exercise targets multiple muscles. By working the target muscle with an isolation exercise first, you'll fully exhaust it with the compound movement. Example: Pec-dec followed by the bench press.
Post-Exhaust Superset
This is just the opposite of pre-exhaust. Perform your compound movement first, then follow it with an isolation exercise. The thinking here is that you can handle more weight by doing the compound exercise first. By going right into an isolation exercise, you will completely exhaust the target muscle. Example: Bench press followed by dumbbell flys.
How Rich Used Supersets
Here’s several examples of Rich’s use of this technique.
Example # 1
Leg Extensions - 4 sets of 40 reps superset with Seated Leg Curls - 4 sets - 40 reps each exercise
Lying Leg Curls - 4 sets of 20 reps superset with Leg Press - 4 sets of 20 reps
Squats - 1 set of 20 reps superset with Bodyweight Squats - 1 set of 20 reps
Example # 2
Front Raises superset with Front Overhead Presses - 4 sets - Front Raises: 16, 12, 10, 8 reps/ Front Press: 12 reps all 4 sets
Side Laterals superset with Upright Rows - 4 sets - Laterals: 16, 12, 10, 8 reps/ Upright Rows: 10-12 reps all 4 sets
Bent-over Dumbbell Laterals - 4 sets - 20, 16, 12, 8-10 reps
Shrugs - 6 sets - 40, 30, 20-24, 20-24, 20-24, 20-24 reps
Example # 3
Assisted T-Bar Rows superset with Hammer Incline Close Grip Bench Presses - 5 sets - 20, 16, 12, 10, 8 reps per set per exercise.
Regular T-Bar Rows superset with Close Grip Pressdowns - 5 sets - 20, 15, 12, 10, 8 reps per set per exercise
Lat Pulldowns superset with Overhead Triceps Extensions - 5 sets - 12, 10-12, 10-12, 10-12, 8-10 reps per set per exercise
Standing Bent Over Cable Rows superset with Rope Pressdowns - 5 sets - 20, 16, 12, 10, 30 reps per set per exercise
In the above examples, Rich was training for more size. That means he rested a couple of minutes between supersets. You can add a cardio element to these by only resting 10-20 seconds between supersets, and making sure your entire routine is fast-paced.
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References:
- https://californiamuseum.org/inductee/joe-weider/
- https://ditillo2.blogspot.com/2012/04/original-pre-exhaust-article-robert.html
