Superset your way to lean muscle gains

Posted: September 12, 2012 in Muscle and Strength Matters
Tags: , , , , ,

Opposing muscle Supersets to supercharge muscle gains

One of my favourite muscle and strength building tactics is to use supersets in my training.  Super sets are a great way to boost your muscle gains, build endurance and also get more done in the gym in less time!  On some days, if I’m pressed for time due to other commitments I will base my entire workout around supersets using opposing muscle groups

What is a superset?

A superset is one where you perform two exercises one after the other without resting in between. It is effectively combining two sets into one.  Generally people tend use supersets towards the end of their routine and combine exercises targeting a particular muscle group. For example, many people will perform a superset for triceps using close grip bench press immediately followed with an isolation movement such as cable tricep extensions.

Opposing Muscle supersets

Now, same muscle group supersets are great, but if you really want to turn up the intensity of your workouts and build some serious overall muscle, try incorporating supersets using only compound movements that utilise opposing muscle groups.

Not only will opposing muscle supersets allow you to get more done in less time, they can improve the circulation meaning that muscles can work more efficiently with more oxygen. You’ll also get an awesome pump and even find you can lift more and do more reps on the second exercise. Many a bench press personal bests have been set even when it has been performed immediately after a set of rows! I personally find that I often feel stronger on the second exercise than if I had started with it.

My favourite superset at the moment is weighted Pull ups + weighted dips. This is an awesome superset that hits the back and biceps and the chest and triceps. Sometimes I do the pull ups first and other times I’ll start with the dips. But whichever order I start with, it really leaves the muscles pumped. Seriously, try super setting with opposing muscle groups. You will really feel it working!

Another favourite superset of mine is barbell row followed immediately by bench press or vice versa.  Here are just a few examples of great opposing muscle supersets.  Remember, as with all exercises, only use a weight that you can do perfect form with to avoid injuries and get the most out the workout.

Opposing muscle superset examples

1)      Bench Press + Bent over barbell rows

2)      Bench press + Pull ups

3)      Barbell rows + Dips

4)      Pull ups + Dips

5)      Standing barbell shoulder press + pull ups

6)      Bicep curls + tricep extension

The possibilities are limitless so why not include supersets into your workout and see yourself pile on the lean muscle, get stronger and burn fat.

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