Why DB bench press and then Flyes. Surely the best would be Flyes (isolation) followed by DB bench press.
Guess who’s back?!
Me, that’s who! :-)
That’s right, yesterday marked my first day back in the gym after my much needed week off, and in case you can’t tell, I’m seriously excited to get back to regular training! (looks like my week off did exactly what it was supposed to do, eh?)
So today, I’d like to celebrate my return by sharing with you a really cool technique I used in yesterday’s workout called SUPER supersets.
So what’s a SUPER supset? Well, nothing official, but rather a name that I more or less just came up with to describe a technique in which you combine two different superset techniques: Post-fatigue supersets and antagonistic supersets.
If you have no idea what that means, don’t worry, I’ll explain.
When you hear the term “superset” in regards to weight training, it generally refers to performing two exercises for a particular muscle group back to back (with little or no rest inbetween) in order to maximally fatigue the muscle group in question. This is an example of post-fatigue and isolated failure as we discussed in our last post.
A great way to use post-fatigue supersets is to start off with a big, multi-joint movement (for example, the bench press) and then “superset” that movement with a smaller isolation exercise (i.e. dumbbell flyes) to ensure maximal stimulation and fatigue of the target muscle group (in this case, the chest).
Antagonistic supersets on the other hand are a bit different.
For those unfamiliar with the term, antagonists are simply opposing muscle groups or muscles that perform opposite actions. For example, the chest and back are antagonistic muscle groups, triceps and biceps, quads and hamstrings, etc.
With antagonistic supersets, you alternate back and forth between exercises involving opposing muscle groups. For example, do a set of dumbell bench presses and then follow it up with a set of seated rows.
Antagonistic training allows you to save time in the gym by working the opposite muscle group while the other group “rests”. Time between antagonistic supersets is usually longer than between regular “post-fatigue” supersets, but still allows you to trim rest periods down tremendously in order to cut your workout time by at least a third.
And if that wasn’t enough, antagonistic supersets have also been shown to have an immediate impact on strength levels by inhibiting something known as antagonistic co-contraction (but we’ll save that for another blog post).
So, how do you combine the two for the ultimate SUPER superset?
It’s relatively easy:
1. Pair antagonistic muscle groups together for your workout. For example, in my workout yesterday I trained chest/back.
2. Set up the use of post-fatigue supersets for each muscle group.
Here’s how I structured my workout:
- Antagonistic superset pairing: chest/back
- Post-fatigue superset pairing for chest: dumbbell bench press (compound)/dumbbell flyes (isolation)
- Post-fatigue superset pairing for back: pull ups (underhand grip; compound)/lat pull downs (wide overhand grip; more isolated)
Combining the two:
A1) Dumbbell Bench Press supersetted with Dumbbell Flyes [12 reps each; no rest between sets]
Rest 45 seconds.
A2) Pull Ups (Underhand Grip) supersetted with Lat Pulldowns (Wide Overhand Grip) [12 reps each; no rest between sets]
Rest 45 seconds.
Repeat the above sequence 5 times.
So how about you? What type of workout did YOU do yesterday? And are you up for giving SUPER supersets a try sometime soon?
Give me at least 20 comments below and on Thursday I’ll reveal the entire SUPER superset training split I’ll be using for the next four weeks, including exercises and pairings for each workout and muscle group!
Until then, talk to you in the comments section…
Joel
Related Posts
71 comments - add yours
Les Tindale
March 18, 2009
Simeon
March 18, 2009
What did I do yesterday?
Good warmup and core work
Power: DB Snatch 5x2ea on 2:00 intervals
TriSets: Reverse Lunge/Inverted Row/Decline Pushup 3x5ea/10/10
DB Deadlift/Pull up variations/DB Military 3×5/8/8
(variations-pronated, neutral, supinated)
TriSets were on 3:00 intervals
Finished with light rotator cuff work and stretching
The TriSets were based on a lower/upper superset with an antagonistic superset built into the upper portion. Works well for me in training efficiency.
Greig
March 18, 2009
Joel,
I’m looking for your thoughts on the comment from yesterday regarding the ten second pause between reps. Remember, I’m the ecto!
What do you think?
Thanks for your helpful information!
Monish
March 18, 2009
Hi Joel
This is my first post. I am really interested in knowing the full Super Superset workout, looking forward anxiously for Thursday
Paul Seville
March 19, 2009
HI JOE THE SUPERSET SOUNDS GREAT I WILL TRY TOMORROW,IN MY WORK OUT . LOOKING FORWARD TO GETTING THE WHOLE SET . THANKS PAUL
Keri
March 19, 2009
Joel,
I teach a boot camp type class where we only have the use of our own body and free weights as resistance. Is there a way I can perform some of the weight machine exercises with just them. For example the lat pull down. I’ve tried in the past to use resistance tubing (also available) but do not have any place to hook the middle of the band to, to create resistance when actually pulling down. Any tips would be greatly appreciated. I can’t wait to see the super supersets workout. It will save time in the class so that I can make the participants do more! Thanks!
Colin
March 19, 2009
Joel
Your reasons for doing the big compound lifts before the isolation exercises seem reasonable – that more weight can be handled.
But how do you then feel about the oft stated view that the muscles don’t know how much weight you’re using and as long as sufficient intensity is used along with a steady weight increase on the bar or more work over time, you will get results. Ultimate poundage is not necessary.
This argument is often used to promote bodyweight training, resistance bands etc…..
Regards
Colin
antonio martinez (tony)
March 21, 2009
your workout sounds reasionable, doing compound lifts sounds like you could add more weight easly and have improvment, but ill have to cheak it out for myself and let you know if it worked for me in my work-out and if i could feel the benifits of it.
paul
March 29, 2009
with joel’s info i was able to reconfigure my workout routine with twice the intensity. and got a little better results than i prevoisly had . thanks joel
hmm. nice
emm… interesting )
Lisa Overby
April 24, 2009
I need this program because I am turning 50 next week. The closer I have gotten to 50, it seems that the exercises I’m doing are not working. It seems like I am losing my firmness daily. Also, my diet doesn’t seem to be working either. It seems that my weight is slowly creeping up and I keep having to tweak it. From what I have read about your program, this is what I need!
Supersets work great for medium/small muscle groups (not for legs at least for me)
My favorite technique is to pair a harder with an easier exercise – Dips with biceps curls and chins with dumbbell shoulder presses.
Cheers,
Yavor
Thank you a lot for giving everyone an extraordinarily splendid chance to read from here. It is often very great and as well , stuffed with a good time for me and my office friends to search the blog minimum three times in a week to learn the fresh tips you have. And of course, I am just always motivated considering the brilliant tips and hints you give. Certain 1 points in this posting are truly the very best we have all had.
I actually wanted to jot down a simple remark to say thanks to you for the precious techniques you are placing here. My rather long internet investigation has at the end of the day been recognized with reputable facts and techniques to share with my contacts. I would admit that most of us readers actually are rather lucky to live in a remarkable community with so many lovely individuals with insightful pointers. I feel quite privileged to have discovered the website page and look forward to so many more entertaining times reading here. Thank you once again for all the details.
Exactly who are the parents in this family??
You must be logged in to post a comment.
Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...