In terms of working out, superset stands for performing a pair of exercises without resting or taking as little rest as possible. In other words, when you compete one set of reps, you immediately continue to the next exercise.
After that, you can either choose to repeat the sequence of two exercises after a short break, or you can do a sequence of two different exercises. Although you might have probably tried this method of training for different body parts, this training program applies it for every muscle group of your body over several weeks. The results in terms of muscle gains can be like nothing you’ve seen before.
Also, instead of exploiting this antagonistic method to train just your arms by pushing and pulling, the whole routine is based the push pull technique. The superset workout program is organized in such way that it alternates between days where you work with heavier weights, and days of short, intense training. This way you target all types of muscle fibers, recruiting more of them and creating the base for real gains.
STRENGTH IS KEY TO BUILDING SIZE
The debate whether is more important to be strong or big seems to be a never-ending one. Although logic tells us that greater strength also means bigger muscle mass, practice often proves this wrong. Muscle mass is much more related with size than with strength. However, when it comes to weight training, and achieving quick results, strength has its supremacy.
Once you start training, you’ll notice a much quicker rise in strength then in size. However, with greater strength you improve your ability for handling greater weighs, which results in greater ability to increase the volume of training. This, in turn helps in steady building of your muscle size. All things considered, the optimal building of thick muscles, requires a combination of styles that work both on your strength and size.
SETTING THE SUPERSET WORKOUT
Supersets usually employ antagonistic exercises. However, this should not be considered as a rule of thumb, as you can target the same muscle group again with the second exercise. So, according to this logic, a pair of pre-exhaust and post-exhaust exercises is also a superset.
However, this training protocol is focused on training antagonistic muscle groups, and alternating the different exercises that target different crucial muscles. However, as its aim is to increase the overall size of muscles, the program raises the stakes by targeting different muscles at different angles alternating between sequences of pushing and pulling. This way you’ll hit every muscle in your body, no matter how small and seemingly unimportant it may be.
As you have probably tried this method of antagonistic training for smaller muscle groups, you can probably get a clear picture how a continuous superset employing minimum rest, or no rest at all, can exhaust your muscles. By expanding the training method to target the larger muscle groups, fatigue is a factor that needs a lot of consideration. Having this in mind, this superset workout program should be approached with great caution.
In this respect, each muscle group can be targeted using two different approaches. It is aimed at improving the blood flow and utilize the volumes necessary for serious muscle growth. One of the best aspects of the training program is that it alternates the workouts every week, thus stimulating the production of hormones that are involved in activation of muscle growth, and improving the ability for handling greater volumes. It also provides you with a great pump that helps you in building optimal muscle size.
NEW APPLICATION OF AN OLD METHODOLOGY
As you’re probably aware, it’s heavy lifting, big volumes and repeated stress that make your muscle and strength grow. In line with this, you need to answer the production of hormones with proper time for recovery, in order to support the muscle growth.
By using this approach of alternate workouts you can receive all the advantages of hormonal changes, increased testosterone production and sufficient time for recovery of the targeted muscle group.
SUPERSET WORKOUT – THE TRAINING PROTOCOL
With our training protocol you hit each muscle group twice a week, and the volumes are adjusted so that they provide you with optimal recovery time.
ROUND ONE
- You start the week of exercises with heavy lifting.
- All the exercises are performed until reaching near failure, finishing all the sets and reps, after which you switch to exercising the other body part.
- After each set of two exercises take a short brake, and continue with working out the antagonistic muscles. The idea behind this protocol is to completely annihilate the muscles before switching to the antagonist partner.
ROUND TWO
- The second round of workouts are performed with lighter weights and more reps.
- The focus is on traditional triset workouts, without any rest between exercises.
SUPERSET WORKOUT – THE TRAINING SPLIT
- DAY 1: Quads, hams, calves, abs
- DAY 2: Chest, back, traps
- DAY 3: Shoulders, triceps, biceps
- DAY 4: Quads, hams, calves, abs
- DAY 5: Chest, back, traps
- DAY 6: Shoulders, triceps, biceps
- DAY 7: Rest
WORKOUT – ROUND 1
DAY 1: QUADS/HAMS/CALVES/ABS
- Squat: 4 sets, 8 reps, 2 min. – 2 1/2 min. rest
- Lying Leg Curl: 4 sets, 8 reps, 2 min. – 2 1/2 min. rest
- Standing Calf Raise: 4 sets, 8 reps, 2 min. – 2 1/2 min. rest
- Leg Press: 3 sets, 10 reps, 2 min. rest
- Straight-leg Deadlift: 3 sets, 10 reps, 2 min. rest
- Seated Calf Raise: 3 sets, 10 reps, 2 min. rest
- Decline Weighted Crunch: 4 sets, 10 reps, 2 min. rest
- Single-leg Extension: 4 sets, 12 reps, 1 1/2 min. – 2 min. rest
- Seated Single-leg Curl: 4 sets, 12 reps, 1 1/2 min. – 2 min. rest
- Hanging Leg Raise: 4 sets, 12 reps, 1 1/2 min. – 2 min. rest
*All the sets are completed before moving to next exercise.
DAY 2: CHEST/BACK/TRAPS
- Bench Press: 4 sets, 8 reps 2 min. – 2.5 min. rest
- Lat Pulldown (wide grip): 4 sets, 8 reps, 2 min. – 2.5 min. rest
- Dumbbell Shrug: 4 sets, 8 reps, 2 min. – 2.5 min. rest
- Incline Dumbbell Press: 3 sets, 10 reps, 2 min. rest
- Lat Pulldown (palms in): 3 sets, 10 reps, 2 min. rest
- Upright Row: 3 sets, 10 reps, 2 min. rest
- Machine Flye: 4 sets, 12 reps, 1.5 min. – 2 min. rest
- Seated Cable Row: 4 sets, 12 reps, 1.5 min. – 2 min. rest
- Barbell Shrug: 4 sets, 12 reps, 1.5 min. – 2 min. rest
- Cable Crossover: 3 sets, 12 reps, 1.5 min. – 2 min. rest
- Straight-arm Pulldown: 3 sets, 12 reps, 1.5 min. – 2 min. rest
- Bentover Lateral Raise: 3 sets, 12 reps, 1.5 min – 2 min. rest
*All the sets are completed before moving to next exercise.
DAY 3: SHOULDERS/TRICEPS/BICEPS
- Barbell Overhead Press: 4 sets, 8 reps, 2 min. – 2.5 min. rest
- Skull Crusher: 4 sets, 8 reps, 2 min. – 2.5 min. rest
- Barbell Curl: 4 sets, 8 reps, 2 min. – 2.5 min. rest
- Lateral Raise: 3 sets, 10 reps, 2 min. rest
- Pushdown: 3 sets, 10 reps, 2 min. rest
- Preacher Curl: 4 sets, 12 reps, 1.5 min. – 2 min. rest
- Dumbbell Front Raise: 4 sets, 12 reps, 1.5 min. – 2 min. rest
- Seated Overhead Extension: 4 sets, 12 reps, 1.5 min. – 2 min. rest
- Seated Alternating Dumbbell Curl: 4 sets, 12 reps, 1.5 min. – 2 min. rest
*All the sets are completed before moving to next exercise.
WORKOUT – ROUND 2
DAY 4: QUADS/HAMS/CALVES/ABS
1. Squat triset with
- Leg Extension
- Seated Leg Curl: 4 sets, 12 reps, 3 min. rest
2. Standing Calf Raise superset with
- Decline Situp (weighted): 3 sets, 15 reps 2 min. rest
3. Leg Press triset with
- Hack Squat
- Lying Leg Curl: 3 sets, 10 reps, 3 min. rest
4. Seated Calf Raise superset with
- Twisting Crunch: 4 sets, 15 rest, 2 min. rest
5. Front Squat (Smith Machine) triset with
- Single-leg Standing Leg Curl
- Rope Ab Crunch: 4 sets, 10 reps, 2.5 min. rest
* The grouped exercises should be performed in a sequence with minimal rest between the sets. Before continuing to the next set of exercises, take sufficient rest.
DAY 5: CHEST/BACK/TRAPS
1. Flat Dumbbell Press triset with
- Seated Cable Wide-grip High Row
- Dumbbell Shrug: 4 sets, 12 reps 3 min. rest
2. Incline Press triset with
- Lat Pulldown
- Bentover Lateral Raise: 3 sets, 10 reps, 2 min. – 2.5 min. rest
3. Incline Flye triset with
- Seated Cable Low Row
- Dumbbell Shrug: 3 sets, 12 reps, 2 min. – 2.5 min. rest
4. Decline Dumbbell Press triset with
- Chinup (palmsfacing in)
- Upright Row: 4 sets, 10 reps, 2 min. – 2.5 min. rest
* The grouped exercises should be performed in a sequence with minimal rest between the sets. Before continuing to the next set of exercises, take sufficient rest.
DAY 6: SHOULDERS/TRICEPS/BICEPS
1. Dumbbell Press triset with
- Dumbbell Skull Crusher
- Barbell Curl: 4 sets, 12 reps, 3 min. rest
2. Cable Lateral Raise triset with
- Rope Pushdown
- Cable Curl: 3 sets, 10 reps, 2 min. – 2.5 min. rest
3. Cable Front Raise triset with
- Overhead Rope Extension
- Single-arm Preacher Curl: 3 sets, 12 reps, 2 min. – 2.5 min. rest
4. Bentover Lateral Raise triset with
- Seated Dumbbell Extension
- Seated Dumbbell Curl: 4 sets, 10 reps, 2 min. – 2.5 min. rest
* The grouped exercises should be performed in a sequence with minimal rest between the sets. Before continuing to the next set of exercises, take sufficient rest.
SUPPLEMENT SUPPORT SYSTEM
In order to make sure that you are capable of maintaining the hectic pace, you should consume a nutrition providing you with sufficient quantity of amino acids before and after workout. Also take creatine before and after workout and beta-alanine before hitting the gym. If you find it necessary, you can take additional protein during the day, thus providing support for this frenzied superset workout.
