The Full SUPER Supersets Workout

Joel,

I’d like to have a go at doing the lot in one day but reducing the sets to 3 but keeping the order and replacing the deadlifts with half-cleans

Rick

I look forward to reading this Blog every time you post. I like this Super Super Set idea and plan to add it to my program. Good job Joel, keep them coming.

Sounds like a solid workout. I had recently been doing your full body workouts. Doing a horizontal push followed by a h. pull then a quad exercise for a total of 3 I guess giant sets. Then the v. push, v. pull then ham, glute exersise. This has been very effective as it really stimulates the entire body. I however, only do this 3 times a week which works well for me. Your info. is solid and I will try the SUPER super sets sometime in the near future, thanks

Joel,

Would thiks program work well with a fat loss diet.

This looks like an awesome workout – cant wait to give it a try in the near future.
And such a big motivation booster for me too, just like your previous content.

Thanks a million Joel :)

Joel,

Would interval training for fat loss work well after each workout or would that be overkill?

Holy smokes. that looks like some kinda fun, really. alright. I’ll give it a go. For a while there, I was doing squats, bench, deadlift (on different days, of course) 8 sets of 8 reps with 30 seconds between each set. that was great. tough. thanks for this.

No use even trying that workout my gym is just too crowded
dor super sets and i have switched gyms twice in the last nine months
so that won’t solve the problem either too many people just hanging out and screwing around getting in my way.

Joel, my first impression is, it seems like a lot of reps!

I am always up for trying something new, but it won’t be for a while…I have recently broken my arm (distal radius)…so its going to be all legs for me for a while.

Good suggestion on supersetting, Joel though i am not sure if working out your abs in office would be a nice idea. Firstly, we’ll need to find some secluded place to do abs workout and secondly i think one would not be able to put in 100% effort working on your abs in the office. Infact, i tried working on my abs just a couple of hours back while i m in office, i didnot get that punch as i would get when i’m done with my weightlifting sessions and i do abs towards the end of my workout.

Joel, all that sounds great. 10 supersets per workout is not to much. I normaly do 9 to 15 supersets per session, so this is very similar.
And what about abs? What can you do in the office? Any suggestuions?

Hi Joel,
Any other combos apart from squats + deadlifts that are not clever?
These things are not so obvious.

I’ve paired up kettlebell snatches with clean to push press in the past. Would you say that the secondary exercise is not ‘isolation’ enough?
Thanks (again :) )

I like the sould of it . let me try is and see how it feels. I will include this in my work outs. Do you think one day workout with only 5 sets each is enough.

seems to be a really good work out on paper, but in the gymyou can hop from squat rack to leg extension machine, there are too many people in my gym at times, has the routine thats above to be strictly done by whats said to get results ???

For the novice geriatric (that’s me) at age 70, do the same reps apply, or should one take it to the level one can, and leave it? Currently my workout comprises about (a) 10 min of weights (dumbbells), preceded by (b) 10 min of bodywt situps and pushups, (c) 30 min of bodyweight core exercises/flexing on my back as rec by my physiotherapist after a lower back problem, and (d) 15min warmup of misc flexing and a little cardio, the whole in reverse order. Can I replace (a) and (b) by yr spersets, or would it be too severe test of reasonably fit but not too tough muscles?
A further request. Would it be possible to get just yr comments by e-mail, while for all the others one can come back to this URL? All follow-up comments by e-mail tend to swamp the inbox.

Hi Joel,

I like the super super set concept, could you includ weight recommendations as a % of 1RM .. I’m 53 and not interested in overtraining …

Hi Joel
Can you suggest a different compound hip dominant leg movement besides deadlifts? I get lower back retribution from doing deadlifts due to a degenerative spine.

Joel – those workouts look brutal. I love those types of workouts though – they are fast, intense, give you a killer pump and help you pack on muscle in a short time period!

Looking forward to the next one beast!

—-z—-

I like this concept, I use a similar routine as a break away every now and again. instead of using 12 reps for the large muscle groups I use a range of 5-7 and lift heavy, follow this with the isolation.(except calves they need the work and jack them up 15 against 20). as for the guys/gals in the crowded gym get buddy to do the same as you but use opposite equipment, or use your brain, bring dumbells to the isolation machines, when I do it I bring 2 x 50 kilo db to the ext machine and squat beside it. one can deadlift with db also beside the curl m/c. try db rows with lat pulls, use this for fat loss absolutely, increase the intensity by using your rest time on the rowing machine. pace yourself and use a weight you can handle as your rep 12 will become hard by round 5. remember to keep form and stop at the rep before failure.

This look insane, I’ll finish 1 rep fitness from Fabrice next week and try this one!! probably will be sore a couple days later!! hehe

Hey Joel,
I liked the superset concept very much, I often work out in this fashion as it gives me the most benefit in the shortest amount of time. However, I’ve rarely seen gym’s where the workout stations are located close enough to do the particular supersets you are recommending. The squat station and leg curl/extension machines are on opposite sides of my gym (Ballys). Plus there’s usually some girl on the leg curl machine with 20 pounds on it that won’t share the station because I’m sweating profusely and of course she’s not, so to do these supersets without any rest is near impossible. Not to mention throwing in the upper body movements. Any Advice?

Jorge P. – Miami, FL

Joel,
I’m new to lifting, started in August of 07′, and have been doing a lot of reading. It seems that most of these web based programs only want you lifting three times a week. Your programs are obviously different. I guess my question is: How do you avoid over training?

Joel, Hello. Thank you for sharing the supersets workout. Do you have a Youtube clip that I can watch to learn the moves with the exact tilts and the stiffs.

Nice, will give it a try tomorrow. seems very intense, but hey, that`s the idea.
any tips on a muscle building diet!?
thanks,

Joel – I am anxious to give the Super supersets a shot. I recently started on the same workout that Jeff above has been doing, the horizontal/vertical push/pull and like the way it feels. However, I have a problem with mild scloliosis and I did some leg presses that slightly agitated it and am experience mild spasms. Naturally, some of the exercises in the Super supersets and in what I have been doing are not good for my condition. Do you have any suggestions for someone with my problem?

I really enjoy your posts and will post a new pic to show the progress in about a month!!

Thanks!
Otto

Sounds intense…I will have to give it a try. Been working out 5 times a week, 3 weight training and 2 interval cardio for 8 weeks with little or no results (as far as the scale goes). I know I am stronger and increase weight to keep challenged. How long does it take to see some scale results?

Sounds great- all your workouts are awesome though! Can’t wait to work this one in somewhere soon :)

@Joel Marion –
Thanks Joel. That helps lots. The forum followup on your articles is really helpful in getting the scope of your training methods defined. Much appreciated. :)

Evidently your SUPER supersets workout is not for the weak at heart it is for advance soldiers and not beginners. How long would you think it would take the average joe to get to that peak? I have a few clients who are looking for a more challenging workout, I may try this with them. They are a bit up in age so I will take it slow at first.

Do you think such a program is suitable for a beginner (< 2 yrs training). What kind of strength increases could one see with such a program?

Joel :

Can you go 6-8 reps. I am dieting right now and have dropped weight but I am working out three days a week and doing 10 mim interval trainng at the end of the workout. Even though I am losing weight ion my mid section. I feel that I am losing mass ins some areas and would love to change up my progra,

looks good to me joel, i’ll start tomorrow, i need to change my training regime, or perhaps monday will be better.

I definitely like the short, intense workout idea as I agree with you; it keeps you motivated to hit the gym more consistently rather than feeling sore and burnt out.

I’m new to bodybuilding. I’m 38 and only have lifted for 3 weeks now. I’m in a cycle right now with 10 reps and I’m probably going to go with less reps like 5 and more sets and weight, so they equal, next cycle. I’m not sure if I should go for 4 weeks or 6 weeks before taking a week off? p.s. I’m already doing a warm up set and 3 sets since I’m just starting out and pretty heavy weight, about 80% of my max, is that too much right away? Thanks a lot, Bill.

great workout plan, they don’t seem to take a lot of my time but they seem to be doing the work where i need it!!! thanks,

Great stuff Joel..I appreciate the insight and look forward to incorporating this into my workouts.

Joel

Traditional supersetting has the isolation exercise placed before the compound one. Why do you do it the other way around?

Regards
Colin

Great looking work out Joel, yet to give it a go. This come week Monday I am going to try it out, I let you know after how I when, Thanks

hey, Joel this is Eden out of CO. Your workout (SUPER superset) sounds great!!!! I’m currently doing this workout:
Superset 1
1a. Barbell standard deadlifts – 4 x 4, 5 x 4, 6 x 4
1b. Incline dumbbell presses – 4 x 6, 5 x 6, 6 x 6
Superset 2
2a. Renegade dumbbell rows – 3 x 8, 4 x 8, 5 x 8 (# of reps with each arm)
2b. Weighted dips – 3 x 8, 4 x 8, 5 x 8
One arm swings – 2 x 20 with each arm
Ab training (appropriate level for you from section 3.5)
6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups
Workout B
Functional warm-up (5-7 minutes, same as Workout A warmup)
Main exercises:
Superset 1
1a. Dumbbell squat & press – 3 x 6, 4 x 6, 5 x 6
1b. Weighted chin-ups (supinated grip) – 3 x 6, 4 x 6, 5 x 6
Superset 2
2a. Dumbbell step-ups – 3 x 8, 4 x 8, 5 x 8 (with each leg)
2b. Pushups variations – 3 x 10, 4 x 10, 5 x 10
8-10 minute high intensity interval training finish
3-5 minutes stretching all muscle groups
Workout C
20-25 minutes of wind sprints, bleacher running, hill running, or other high intensity interval training
3-5 minutes stretching all muscle groups

What do you think about this workout….got it from Truth About Abs by Mike Geary.

When doing supersets for my arms, it has always been bi/tri sets. Haven’t tried a bi/bi, then tri/tri set, but I will.

Joel,

In my opinion, doing supersets is neither here nor there. What I’ve percieved is that if you do some major over-all body exercises (ex.: squats, deadlifts, rows, etc.) and then some refined individual muscle high-intensity hard-core exercises, then why would you do supersets? The over-all exercises give your body the good complete exercise metabolism needed, and the individual high-intensity exercises give your body the concetrated metabolism needed. So, there you have all the exercise that your body needs, Joel.

Sincerely,

George Voirol

Thanks for the program Joel.
Given the relatively lower volume of these workouts compared to other programs, what type of pre and post workout nutrition do you recommend?

sounds good but doing pull ups with lat pulldown will burn your biceps out by the end of the decond set

I have never tried supersetting in this fashion before. I always did antagonistic muscles…like I would do bench then bent over rows or curls then tricep extensions. Question: do you have to use lower weights than normal because you are using the same muscles back to back? I was just worried for example that I might not be able to bench as much or do as many chinups if I’m doing a similar exercise between and getting less rest?

Thanks.

Great thx alot for this :)
I realy appreciate the information your giving us coz good info is hard to find.
One question tho.. do we take1 day off in between each workout day or do we do them all consecutively?

Sounds like a great program. Perfect for people like me who respond well to short but intense workouts.

I have a problem with following a Shoulder workout with a Chest-Back one, as the delts will be sollicited in both. Seems to me like that could lead to possible overuse, no?

Hi Joel by the way great site well done lots of great tips and info so keep them coming.

hi Joel,
Just wanted to thank you for these free-bees, and getting me on the right track I have been wanting to get serious with gym training for a while but I had trouble deciding on how to train and who to trust with training information. So now decided to really set my mind on getting bulked up naturally, (I’m a hard gainer, probably has a lot to do with the lack of training/eating knowledge), and thanks to you and some other great guys out there like vince del monte i feel like i can take muscular image I have always wanted!

Thanks for article, Joel. I love reading everytime you post.

Thanks
Dirnov

Hi Joel,
New reader – first time post. Great routine on the supersets. I haven’t done them in a while but I fond going to the gym mid-afternoon I am able to do this without a lot of waiting. Quick question – you say you do abs in your office – great idea but any details would be appreciated. How often/session, per week, exercises? I hate doing abs at the gym – this is an obvious solution!

As a further post to what I said a few days ago, I’ve tried it out and find I cant do it, if only because 1) machines seem to be required, 2) my body doesn’t take it. I think I’ll continue with my routine, modified by yr tips from time to time.
However, I have a Q. While checking out yr exercises, I saw the advice for dumbbell lateral raises that u should exhale wile lifting, nhale coming down. Is this right? I thought the conventional wisdom was to inhale in the motion which needs more effort, exhale for the lesser effort. Which is correct?

I like the workout. Short and sweet. I am impatient and I do not always have a lot of time to spend working out and look forward to seeing the results. What I like the most – very short rest periods in between so that I do not have to joint the crowd sitting on a bench, staring, looking bored between sets. Did I mention that I am impatient? I too like to throw in an abs session during the day when I am fresh. I find that I have better results being able to really go all-out even with abs.

its a very good workout this allows you to swet and your heart satarts pumping more faster this helps to burn fat and build muscle at the same time

It looks like Christian Thibaudeau’s OVT. I like the way you put your leg day; a definite try, ’cause I really wanna max that Deadlift (435 PR). I would like to do it in the 5 rep range; have read that it’s better to increase the reps there for more size in the muscles involved, but I think the superset with curls will compensate.

Your site is an absolute HIT, you ask 4 20 comments and it has doubled since the last articles.

this program is a nice change for 4 weeks. i wouldnt train like this for any longer. full body 3x per week works well for general population. calves, arms?? all pulls take care of biceps, all pushes take care of triceps, unless your bodybuilding…why waste that time?

great workout..
I really look forward to more stuff like that…
greetz from germany

Hi Joel,
I’ve been looking for a decent workout as i’m just getting back to training. (getting motivated!) I’m going to do this workout and judge the results. Don’t know whethet able to do in such intensity as still building my stamina up.
Thanks for the info.

i ended up starting this new workout on friday & am now onto day 3 tomorrow & loving it, it’s what i needed & i feel bigger already & a bit sore haha

I will definitely give this a try. Will keep you posted on the results.

Oh wow this workout rocks (and hurts!). Didn’t look much on paper but it gets my muscles quaking and my heart racing. Love it!!! Workout from home, no leg extension what can I do instead?. Would lunges be ok with the squats??

Hi Joel.
Im kinda new to lifting but i think i can handle this routine.
Just have 2 Q.
When do you increase the weight on the exercices? When you feel you can do more reps than the required amount?
And how long is this routine going to last be4 i shuold switch it up?

Hey! I’ve just seen your post (obviously) and I really want to try our your workout BUT I have absolutely no idea what they mean. Is there a demonstration where I can see how we are supposed to do the workouts (or sets)? Like a video or something? Please help! Thanks!

Hi there,
Interesting, I`ll quote it on my site later.

Have a nice day
Zoran

hi.
don’t you think doing 12 pull ups and then 12 chin ups is too hard? even for somebody in shape!
i think these two exercises shouldn’t be supersetted together.
what do you think?

Joel,
Just completed the first week of your suggested four week super-set workout.All I can really say is WOW,WOW…..!
Quite honestly I have not experienced the kind of “pump” from any other routine.The isolation of the muscle groups and the repetitions suggested have made for a terrific combination.
After four committed weeks, I hope to be well on my way to being ripped!
Thanks for information.
Greig

Joel,

What cardio do you suggest we do with these??? Thanx.

Nid

I wouldnt be able to do this even if I wanted to But doesnt mean i wont try I never heard of supersets but it sounds fun

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