Use Superset To Build Big Muscles

Use Superset To Build Big Muscles

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 superset like them since you have seen that super setting can

• help you build big muscles?

What is weight lifting 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 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 superset 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 superset. 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 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 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. 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 explode with big massive muscle growth.