Supersets For Building Muscle
Insider Muscle Growth Secrets
If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of supersets. However, how often have you seen people doing supersets when muscle building?
You see, super setting is an awesome advanced mass building technique for building muscle fast.
If you are currently not including supersets in your muscle building routine you are missing out on one of the most effective ways of targetting extreme muscle growth. Lets take a close look at the different muscle supersets for building muscle.
What is a muscle building superset?
A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset…..etc. We will discuss just these 3 of the more popular supersets in this article.
• Antagonistic Muscles Superset
An antagonistic super set is when you exercise an 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 an example of an antagonistic superset on your chest and back day, would be to do the bench press followed immediately with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles more deeply than mere straight sets.
• Pre-exhaustion Superset
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 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. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.
Vary each of these various forms of superset every 2 – 3 months and watch your muscles gains
To take your lean muscle growth to a whole new level combine one variation of the above supersets with the ultimate lean muscle cutting stack