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Supersets Weight Training - The Big Secret To Packing On Muscle Mass

If you've spent just a little bit of time in the gym you have probably heard of something called a super set. One thing you may have noticed, too, when you were at the gym is that the most of people who do super sets tend to be the bigger, 'muscle head' types of people.

The fact that most of those people who use supersets tend to be ripped should tell you something about the power of supersetting and why you should consider adapting this weight lifting method into your routine.

So what exactly is a superset?

In short, supersetting is when you perform the same exercise back to back with only a few seconds rest between the exercises. Believe it or not there are actually three different variations of supersets: the pre-exhaustion superset, the antagonistic superset, and the post exhaustion superset.

Post Exhaustion Superset - This exercise will allow you to lift heavier weight for a compound exercise because the muscle group you are isolating has not been pre exhausted. Basically, you're going to use more weight on a compound exercise and then a bit less weight on an isolation exercise.

If you have been working out for less than one year, then I strongly suggest this superset because there is less danger of tearing a muscle.

Pre Exhaustion Superset - With this superset you will be working one muscle group but with two different exercises. One of these exercises will be an isolation exercise and the other one will be a compound exercise. You could, for example, do shoulder extensions and then follow up with overhead shoulder presses.

The main idea of this superset is that you work one muscle group to the point of exhaustion and then continue working that same muscle group but on the next exercise you are allowing the supporting muscles to assist and therefore to be developed and strengthened.

Antagonistic Supersets - This last superset we are going to look at is different from the above two supersets. With this one you will be working two opposing muscle groups rather than isolating any one muscle group.

Although the opposing muscle groups aren't necessarily related the two groups do come into play during your exercises. Consequently, this style of superset allows both muscle groups to receive more exercise than they would receive during a normal, straight set.


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