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 to be big, then why didn’t you super set like them since you have seen that super setting can help you build big muscles?
What is weight lifting super set? A super set is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of super set such as, antagonistic muscle super set, pre-exhaustion super set and post exhaustion super set…..etc. We will discuss just these 3 of the more popular super sets in this article. Adding a steroid alternative that mimic anabolic steroids with these super sets will have your muscles grow like crazy!
• 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 super set 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 super set. 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 Super set
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. Allowing you to lift heavier weight for the compound exercise because your targeted muscle group not pre-exhausted yet.