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Supersize Your Muscles With These 3 Types of Supersets

If you have been lifting weights any amount of time you’ve probably heard of using supersets as a way to vary your workout routines.

In case you’re not familiar with it, a superset is when you perform two exercises back to back with no rest in between the exercises.

While most people are familiar with the type of superset where you work opposing muscle groups back-to-back, there are other variations of supersetting that can really take your muscle gains to the next level and help you break through any plateaus.

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Let’s take a look at three types of supersets you can do to supersize your muscle gains in the gym.

supersets build muscle

1. Antagonistic Superset

An antagonistic superset is when you exercise opposite muscle groups.

Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumbbell curls for your biceps, when you lower the dumbbells, 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.

With that said, an example of an antagonistic superset you can do on your chest and back day would be to do a bench press immediately followed by a bent over row.

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 simply doing straight sets.

2. 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.

Using your chest and back day as an example again, you work out with dumbbell flyes (this is the isolated chest exercise) then immediately follow that with a bench press (this is the compound chest exercise).

By performing with an isolation exercise first (flyes), you pre-exhaust the targeted muscles you are working on, which in this instance are your pectorals (pecs).

You 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.

3. Post Exhaustion Superset

Another version of super setting is the post-exhaustion method.

It is the exact reverse of the pre-exhaustion superset. In other words, lift the 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. Then you can finish off the muscle with the isolated movement.

Anytime you feel like you’re hitting a plateau in the gym and not making the gains you want, switch up your routine with any variation of these supersets and you’ll surely break through and start seeing massive muscle growth.

Chris Cannon
Chris Cannon

Hey Chris Cannon here, founder of Free Muscle Building Tips. I hope you enjoyed this post. If you haven't done so already be sure to subscribe to our newsletter and get your free Six Pack Abs Secret Weapon Workout!