Supersets For Better Muscle Gains

Many years ago when people began to use weights to build muscle they basically did standard exercises with barbells and dumbbells and sets of 3 with 8 to 10 reps. It was the norm to workout three days a week and most likely three exercises per body part consisting of 3 sets for each at 8 to 10 reps. Then thoughts had changed to splitting up the body parts on different days because it was too much of a drain to work the entire body in one day.

The problem was the gyms back then were only open 3 days for men and 2 days for women so it would stagger workouts into the following week throwing off the cycle.

But never the less it was used and the workouts would spill over to the following week. Great results were made like this but in bodybuilding most are always looking for new ways to attack a muscle.

This is where supersets came in. For example you could work opposing muscle groups such as chest with back. Lets say Bench Press superset with Chins, for 3 sets, then Incline press superset with Seated Lat Pulls, following up with Dumbbell Flys superset with One Dumbbell pull over on the bench.

BENCH PRESS

CHINS

DUMBBELL FLIES

PULLOVERS

LAT PULLS

These are just examples and can be varied but it's a good way to quicken the work out and get results. You can do this with every opposing muscle group as it would be with Biceps superset with Triceps. Your choice of exercises.

BICEPS

TRICEPS

You can carry this through the entire workout given that you can use the equipment if the gym isn't busy. The main problem is that someone may grab what you are using when you walk away from it so keep everything close together.

The other superset style is superset bicep with bicep or any body part within itself. For example this means take dumbbell curls for 8 reps then superset barbell curls for 8 reps and back and forth with minimal rest. Or dumbbell flat presses superset with dumbbell side flies. This also works really well for flushing out the muscle.

When you are training this hard, limit working each muscle to twice a week and if that's too much then once a week. Less is more and you'll gain off the rest period.

Vary your supersets for about three weeks then change it up again to get more results. This way your body doesn't get used to it.

Here's a sample.

Bench press / Pull downs
Incline press/ Seated lat pulls
Flat bench flies/ One arm lat pulls

Standing dumbbell presses / Standing lateral raises
Seated bent over raises / Upright rows

Barbell curls /Tricep pushdowns
Concentration curl/ One arm triceps extension

Leg extensions / Leg curls
Squats

These are just examples but experiment around and see what works for you. Remember diet is key so keep your protein high several times a day and your carbs low for less body fat. Good luck and enjoy the PUMP !

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