SUPER SETS WORKOUTS FOR MUSCLE GROWTH
A “Super Set” is when you combine two or more exercises back to back with no rest period between the exercises.
Well, it is. But there are many different combinations and variations of the Super Set that you can use to make it an incredibly powerful training technique in your workouts:
– Antagonist Muscle Super Set
– Pre-Exhaust Super Set
– Post-Exhaust Super Set
– Staggered Super Set
Antagonist Muscle Super Set
An antagonist muscle Super Set is when you exercise opposite muscle groups.
For example, doing a set of bicep curls followed by a set of triceps pushdowns.
Antagonist muscle Super Sets are excellent for allowing you to compress workout time while maintaining high strength levels. They are my personal favorite kind of Super Set. When you work for an opposing muscle group directly after the original muscle it helps to actually INCREASE strength in the second muscle group when you work it.
A great example of an antagonistic Super Set would be to train biceps and triceps together. So you would do a bicep exercise like standing barbell curls, followed by a triceps exercise like triceps pushdowns (or vice versa). That will be one “Super Set”. You would then rest for a couple minutes and proceed with your next set and so on. Not only will this save time and work the muscles harder, but it will give you an incredible pump throughout your arms as well.
The best muscle groups to pair up for Antagonist Muscle Super Sets are:
– Chest & Back
– Biceps & Triceps
– Quadriceps & Hamstrings
Pre-Exhaust Super Set
– dumbbell side lateral raises + barbell shoulder press
– pec deck fly + bench press
preacher curls + standing barbell curls
– triceps push downs + close grip bench press
– leg extensions + squats
Post-Exhaust Super Set
Staggered Super Set
Super Sets are a VERY effective technique. Give one of these Super Set variations a try in your next workout, and then leave me a comment below letting me know how it works for you!
I bet you’ll be amazed by how much they jack up the training intensity of your workouts and help stimulate new muscle growth!