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Superset Training for a Fast Pump at the Gym


Q: I’m looking for something challenging that will give me a good pump but will get me out of the gym fast. Any suggestions?

A: Let me suggest two types of superset training, one using nearly complete rest periods and another using the same protocols except with incomplete rest periods. For both workouts you do four to six repetitions, starting with a weight equal to your six-rep maximum. When you cannot complete at least four reps, you decrease the weight by 5 percent for the next set.

Let’s start with the first protocol, which is 10 sets performed with 120 seconds’ rest between sets. Here’s how the workout might progress for someone who can perform six reps in the chosen exercise with 100 pounds.

 

 

Set 1: 100 x 6, rest 2 minutes

Set 2: 100 x 5, rest 2 minutes

Set 3: 100 x 5, rest 2 minutes

Set 4: 100 x 4, rest 2 minutes

Set 5: 95 x 5, rest 2 minutes

Set 6: 95 x 4, rest 2 minutes

Set 7: 90 x 6, rest 2 minutes

Set 8: 90 x 4, rest 2 minutes

Set 9: 85 x 6, rest 2 minutes

Set 10: 85 x 5, rest 2 minutes

 

Now here is the same workout, but with an incomplete rest period of 60 seconds (for a monster pump).

 

Set 1: 100 x 6, rest 60 seconds

Set 2: 100 x 4, rest 60 seconds

Set 3: 95 x 5, rest 60 seconds

Set 4: 95 x 4, rest 60 seconds

Set 5: 90 x 4, rest 60 seconds

Set 6: 85 x 5, rest 60 seconds

Set 7: 80 x 5, rest 60 seconds

Set 8: 80 x 4, rest 60 seconds

Set 9: 75 x 6, rest 60 seconds

Set 10: 75 x 4, rest 60 seconds

 

With these training systems you do only two exercises per workout, so your “rest” period for one set is the training set of another. Use exercises that recruit a large amount of motor units. For example, alternate incline dumbbell presses with bent-over rows.

 

Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.com.  IM

 

 

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