Incorporating Super Sets into a Weight Training Program

Incorporating a super set approach into your weight training routine is highly recommended for intermediate and advanced weight trainers. A super set can be defined as performing two or more exercises in succession without any rest in between each set.

The actual exercises that are to be performed using the weight training super set approach can be exercises that work the same muscle group or exercises that work different muscle groups. For example, if exercising a single muscle group a super set weight training routine for the pectorals (i.e. chest muscles) could consist of the following exercises:

• Flat Barbell Bench Press

• Incline Barbell Bench Press

• Flat Bench Dumbbell Flyes

• Cable Crossovers

In the previous example, an individual could choose to perform the first two exercises using the super set concept. More specifically, they would perform one set of flat barbell bench presses and then one set of incline barbell bench presses, with no rest in between the two sets. Once they have completed one set of each exercise they would rest for a short period of time and perform the same two exercises in the exact same manner as before. The individual would continue in this manner until they have completed their predetermined number of sets for each exercise.

Other Approaches

An alternative approach is to super set all four exercises. With this approach, the individual would perform one set of each exercise without any rest in between each exercise. Once they have completed their first set for each of the four exercises, they would rest for a short period of time and repeat the process until they have completed their predetermined number of sets for each exercise.

Another approach to performing a super set routine is to super set two or more exercises from two different muscle groups. For example, you could perform a super set for your latissimus dorsi (i.e. back muscles) and your biceps. This approach can be defined as adding a super set approach to a pull/pull weight training routine, as both muscle groups are considered pull muscle groups. Under this scenario, you would choose exercises that work both the latissimus dorsi muscles and the biceps muscles. Below is an example of the exercises that could be selected to perform a pull/pull weight training routine utilizing supersetting:

• Wide Grip Pulldowns

• Barbell Bent Over Rows

• Seated Cable Rows

• Standing Barbell Curls

• EZ Bar Preacher Curls

• Dumbbell Concentration Curls

When deciding how to perform the pull/pull weight training routine using supersetting, you could choose to perform the first set of wide grip pulldowns followed by the first set of standing barbell curls. Each of these two sets would be performed without any rest in between them. Once the first set for each of the exercises has been completed, the individual would rest for a short period of time and perform their second set for each exercise in the same manner. They would continue in this fashion until all sets have been completed for both exercises.

An alternative approach would be to perform a super set across some or all of the exercises for both muscle groups. For instance, an individual could perform their first sets of wide grip pulldowns, standing barbell curls, barbell bent over rows, EZ bar preacher curls, seated cable rows, and finally dumbbell concentration curls. Each exercise would be performed without any rest in between them. Upon completion of their first set for each exercise, the individual would rest for a brief period of time and perform their second set for each exercise in the exact same manner as their first set. They would then continue in this fashion until they have completed all sets for all exercises. This approach would be considered a giant super set and is quite strenuous to perform.

In addition, a super set approach can be integrated into a push/push weight training routine as well as a push/pull weight training routine. The concept would be exactly as previously discussed.

The Ulimate Goal

The ultimate goal when performing a supersetting weight training routine is to shock the muscles and force them to develop additional lean muscle mass and strength. However, as with all weight training routines, you will want to modify your weight training routine every 4 to 12 weeks in order to maximize your progress.

Weight training routines that incorporate super sets are designed to aggressively promote gains in muscle density, size, definition and strength. Supersetting is also an excellent way to overcome strength plateaus. For this reason, it is highly recommended that those who perform super sets take the time to properly warm up and stretch prior to performing their actual weight training routine. By doing so, the probability of injury will be greatly diminished.

The Different Types of Super Set Workouts

The previous examples only discussed a couple of the supersetting approaches that can be taken when performing a weight training routine. In fact, there are several types of super set concepts that you can choose from when defining your weight training program. Below is a list of the various techniques associated with performing super sets:

1. Pre-Fatigue Super Set: This type of super set utilizes two different exercises that work the same major muscle group. More specifically, the first exercise is an isolation movement that targets a single major muscle group, while the second exercise is a compound exercise that targets several muscle groups, including the original major muscle group.

   One example of a pre-fatigue super set would be to perform leg extensions followed by barbell squats. The leg extensions isolate, exercise and fatigue the quadriceps muscles. The second exercise, a barbell squat, will be performed after the leg extensions and without any rest. The barbell squat exercise will exercise the fatigued muscle group (the quadriceps) as well as the gluteals and hamstrings, which are not fatigued.

2. Post-Fatigue Super Set: This type of super set is the exact opposite of the pre-fatigue super set. Contrary to the pre-fatigue super set, the compound exercise is performed before the isolation exercise. Using the same example as before, the barbell squat would be performed first, followed by the leg extensions.

   Under this scenario, the quadriceps would be exercised along with the gluteals and the hamstrings and then isolated when the leg extensions are performed. In other words, this approach allows you to exercise the quadriceps in unison with several other muscle groups and then isolate them as the major muscle group.

3. Compound Super Sets: The compound super set is probably the most difficult type of super set to perform as it combines two exercises that work multiple major muscle groups. An example of a compound super set would be to perform a set of barbell lunges followed by a set of barbell squats, with no rest in between sets. The barbell lunges will exercise the gluteals, quadriceps and hamstrings, while the barbell squats will exercise the same three major muscle groups.

   In this example, the barbell squats could be performed first, followed by the barbell lunges. Performing a compound super set requires a large amount of effort and energy as three major groups are being exercised simultaneously through a single exercise.

4. Isolated Super Sets: Performing an isolated super set is similar to performing a compound super set in that it combines two exercises that work the same major muscle group. For example, performing a set of flat bench dumbbell flyes followed by immediately performing a set of cable crossovers would be considered an isolated super set. In this case, both exercises work the pectorals in an isolated and similar way. In addition, the pectoral muscles are the only primary muscle group being exercised. Similar to performing a compound super set, performing isolated super sets require a fair amount of energy and effort.

5. Opposing Muscle Group Super Sets: Opposing muscle group super sets involve performing a super set using a push muscle group and a pull muscle group that oppose one another. For instance, the triceps and biceps muscle groups are considered opposing muscle groups. As an example, if an individual performs a set of straight bar pushdowns (works the triceps) and immediately follows up with a set of standing barbell curls (works the biceps), they would be performing an opposing muscle group super set.

6. Staggering Super Sets: The concept associated with performing a staggering super set is to alternate back and forth between two or more exercises that target completely different muscle groups. As with all super sets, no rest may be taken between sets. For example, performing a set of flat barbell bench presses, a set of abdominal crunches, a set of flat barbell bench presses and a set of abdominal crunches would be considered a staggering super set. This approach would then be used for the total number of sets defined for both exercises (i.e. 4 or 5 sets of each exercise).

7. Triple Super Set: The triple super set concept involves performing a super set that targets three major muscle groups. For example, performing a set of flat barbell bench presses (pectorals), wide grip pulldowns (latssimus dorsi), and front seated barbell deltoids military presses (deltoids) would be considered a triple super set. As with all super set types, there would be no rest in between each of the exercises and the individual would only take a brief moment of rest after they have completed the third set.

The overall intent of performing super sets is to continually challenge your muscles to increase their lean muscle mass, strength and endurance. In addition, performing super sets is an excellent way to break through strength plateaus.

For example, let's say that an individual has plateaued at a single repetition maximum of 225 pounds on the flat barbell bench press. A reasonable approach to breaking through this plateau is to perform super sets that involve two pectoral exercises or a pectoral exercise and a triceps exercise. Performing a second pectoral exercise will fatigue the pectoral muscles, and performing a triceps exercise will fatigue the secondary muscle group that supports the flat barbell bench press exercise. In both instances, the goal is to perform the super set without decreasing the amount of weight typically used when performing the flat barbell bench press by itself.

In addition, by varying the exercises and your approach to performing them, you will work the major muscle groups from different angles and with different levels of stress. This will force the muscles to respond to the new demands of your weight training routine by increasing their lean mass, strength and endurance.

The Benefits of Super Set Workouts

As previously mentioned, performing super sets is one of the best ways to exceed strength plateaus that occur throughout an individual's weight training journey. However, it is important to understand that super sets are most beneficial when added to an existing weight training routine on an occasional basis, and should not be used for all major muscle groups for an overly long period of time. Incorporating a supersetting approach to your weight training routine can provide several of the benefits listed below:

• Reduces the time spent working out: Immediately performing one exercise after the other, without taking a rest, can drastically reduce the amount of time you spend performing your overall workout.

• Forces an increase in effort and intensity: Performing a super set routine will force improvements in muscular and cardiovascular endurance. This is due to the fact that you are performing multiple weight training exercises without resting between each of the exercise sets.

• Increases the work load you place on each major muscle group: Performing a super set exercise routine can increase the output requirements of the muscle group that you are exercising. This is due to the fact that you will be moving a larger total amount of weight within a shorter period of time.

• Allows individuals to break through a strength plateau: Super sets are excellent for breaking through strength limitations (i.e. when your maximum weight for a given exercise doesn't seem to be increasing), and can be performed for all major muscle groups.

• Increases motivation: Adding super sets to your weight training program adds additional challenge, both mental and physical, to your weight training routine. The additional challenge produces a greater net result in increases in lean muscle mass, strength, and muscular endurance. The physical gains then support the mental aspect associated with weight training and tend to result in a higher level of motivation.

• Performing super sets adds variety to your normal weight training program: Incorporating super sets into your regular weight training routine adds a level of variety that exceeds that of simply switching out one exercise for another. This is especially true when an individual incorporates several of the different types of super setting into their regular weight training routine.

• Allows you to continue working out even if you are injured: Physical injuries can be detrimental and devastating to a weight training program. When performing super sets, the exercises are isolated to specific muscle groups and related to specific portions of the body, allowing other muscle groups to essentially remain inactive. For example, an injury in your knee will not inhibit performing a super set routine that involves your upper body. In fact, performing a super set routine is the preferred form of weight training for the disabled for exactly this reason.

Regularly adding a super set approach to your weight training routine produces several physical and mental benefits. However, one area to be aware of is performing super sets where you combine exercises that work the primary and secondary muscle groups during the super set.

For example, supersetting the pectorals and triceps muscle groups can place a large amount of stress on the elbows. If all exercises are performed with the correct form and reasonable weight levels, this may not be an issue. This being said, it is important to understand the stresses that your weight training routine places on the various parts of your body. For this reason, it is imperative that you learn to listen to your body and understand what it is telling you.

All in all, the concept of super setting should be considered by any individual that regularly performs a weight training routine and has developed a reasonable level of structural strength. It is important to understand how each of the major muscle groups function (individually and collectively), the exercises that work each muscle group, and the correct form with which to perform each exercise.

Finally, it is important to understand which muscle groups are considered push muscle groups and which muscle groups are considered pull muscle groups. This knowledge will be required when determining which muscle groups to combine together when performing a super set.