By: Andy Heyer

What is a superset? A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.

Supersetting

In supersetting you have a variety of options, you can either superset within the same body part or you can train two different body parts. For the reason that each body part gets a little rest between sets is that you are constantly moving.

Supersetting these two different body parts such as chest and back is my favorite. I will start out and warm up with chins. I will simply do three sets of twenty-five reps followed by warming up my chest on a press-machine.

I will do three sets increasing weight twenty to thirty pounds per set. When warming up my chest, I make sure that I do these with strict form, while getting the best contractions that I can. This way, by the time I roll over to the dumbbell rack, I already have a good pump going.

After I have warmed up, depending on what week it is, I will start with either flat dumbbell bench press or incline dumbbell bench press. Each week I alternate my major point of emphasis.

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My first working set consists of 9-10 reps. Upon completion I immediately do my first set of close grip pull downs. I will do 4 sets of each increasing my weight every time. I usually go pretty heavy on the last couple sets using forced reps and getting around 5 reps. Here again depending on what week it is. I will then move on to my next superset. My chest and back supersets alternate every other week and look like this:

Workout:

Week 1:

• Warm up with chins and press machine 3 sets each 15-20 reps
• Flat Dumbbell Bench Presses: 4 sets of 10, 8, 8, 6 Superset With
• Close Grip Pull downs: 4 sets of 10, 8, 8, 6
• Incline Dumbbell Flyes: 4 sets of 12, 10, 8, 8 Superset With
• Seated Cable Rows: 4 sets of 12, 10, 8, 8
• Pullovers: 3 sets of 10, 10, 10 Superset With
• Bent-over Rows: 3 sets of 8, 8, 8

Click Here For A Printable Log Of Week 1.

Week 2:

• Warm up with chins and press machine 3 sets each 15-20 reps
• Incline Dumbbell Bench Presses: 4 sets of 10, 8, 8, 6 Superset With
• Wide-Grip Pull downs: 4 sets of 10, 8, 8, 6
• Flat Dumbbell Flyes: 4 sets of 12, 10, 8, 8 Superset With
• Narrow grip seated cable rows: 4 sets of 12, 10, 8, 8
• Cable-Crossovers: 3 sets of 10, 10, 10
• Seated Hammer-Strength rows: 3 sets of 10, 10, 10

Click Here For A Printable Log Of Weel 2.

Conclusion

With any type of workout program no matter what it is always important to stretch. I always try to stretch not only past workout but also in between my sets. You may find that you really enjoy supersets or you really don't. But, if you have never tried them before, give them a shot and if you stick with it for 4-6 weeks I am sure that you won't be disappointed.

You may want to add some of your favorite exercises in and create your own supersets. However, a good rule of thumb is to start with the most difficult movement first.

Move on to the less demanding weights after you've accomplished the difficult movement. Whatever your choice is give it a try, it may be just what you need to break through the wall. If you have any questions or comments don't hesitate to e-mail me at andy12@bodybuilders.com.

andy25@bodybuilders.com

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