Connect
To Top


Time-Saving Superset Workout


Q: I’m getting back into the gym, and I was considering starting a four-days-a-week superset workout to save time and get stronger so I can have more power as a baseball players. How should I design the workout to cover the whole body over the course of four days?

A: I like the concept of supersetting exercises to save time and increase the intensity of a workout. I use it a lot when training my clients at the Powerhouse Gym in downtown Tampa, Florida. You may not be able to train as heavy as you could if you were taking longer rest periods after each set, but it does give you a better pump and makes for a more efficient workout.

When you’re supersetting, there are several different methods you can choose. The first is supersetting two exercises from opposing muscle groups. For example, you can superset a chest exercise with a back exercise. The chest uses the pushing muscles (chest, anterior deltoids and triceps) while the back recruits the pulling muscles (back, biceps and posterior deltoids). When you superset two exercises for opposing muscle groups, one exercise does not interfere with the other and there is no reduction in strength.

You can also superset two exercises for the same muscle group. One method would be to work different areas of the muscle with the two exercises. For example, you might superset lateral raises for the medial, or side, head of the deltoids with dumbbell presses for the anterior, or front, head.

Another method of supersetting is sometimes called preexhaustion. That’s performing an isolation exercise for a muscle group followed by a compound movement for the same muscle group; for example, leg extensions immediately followed by squats, a compound exercise that uses the quadriceps along with the hips, lower back and glutes. The theory is that by isolating the target muscle first, you “preexhaust,” with other, assisting muscle groups participating in the second exercise.

Here is an example of how you might superset your muscle groups in a four-day split:

 

Day 1: Chest, Back

Dumbbell bench presses supersetted with lat pulldowns

Incline barbell presses supersetted with barbell rows

Incline flyes supersetted with seated cable rows

 

Day 2: Legs

Leg extensions supersetted with leg curls

Leg presses supersetted with lunges

Stiff-legged deadlifts supersetted with hack squats

 

Day 3: Deltoids, Traps

Seated dumbbell presses supersetted with lateral raises

Cable upright rows supersetted with bent-over laterals

Dumbbell shrugs supersetted with dumbbell front raises

 

Day 4: Biceps, Triceps

Pushdowns supersetted with incline curls

Lying extensions supersetted with barbell curls

Bench dips supersetted with hammer curls

Editor’s note: John Hansen has won the Mr. Natural Olympia and is a two-time Natural Mr. Universe winner. Check out his Web site at www
.NaturalOlympia.com for more information about how you can be a part of his exciting, new Natural Olympia Fitness getaway. Send questions or comments to John@NaturalOlympia
.com. Look for John’s DVD, “Natural Bodybuilding Seminar and Competitions,” along with his book, Natural Bodybuilding, and his training DVD, “Real Muscle,” at his Web site or at Home Gym Warehouse, www.Home-Gym.com. Listen to John’s radio show, Natural Bodybuilding Radio, at NaturalBodybuildingRadio
.com.  IM


 

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • 5×5

    This isn't some math problem. It's your solution to build power and strength. By Eddie Avakoff   What attracts me to...

    Sharon OrtigasOctober 19, 2017
  • Add Power And Size To Your Shoulders

    A routine sure to bulk you up! By Heather Neff, CPT   Want bolder, stronger shoulders with better definition? You came...

    Sharon OrtigasOctober 18, 2017
  • 5 Step Guide To Successful Time Management!

    These tips will ensure nothing gets in the way of succeeding with your workout goals. By Kris Gethin   In this...

    Sharon OrtigasOctober 17, 2017
  • Total Knockout!

    You already fell for Lindsay Christiansen with one simple glance. Are you man enough to dive into who she really is?...

    Sharon OrtigasOctober 16, 2017
  • 9 Reasons To Take Branched-Chain Amino Acids

    If you are serious about your physique, you'll seriously want to give this supplement a look. By Sarah Butcher   BCAA:...

    Sharon OrtigasOctober 16, 2017
  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017
  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Danny Hester: King of Consistency

    If you want results, you do the work. If you want to be one of the fittest men on the planet...

    Sharon OrtigasOctober 12, 2017
  • Berry Blast!

    Make this shake for more power, greater gains and to boost your entire body into a muscle-building machine! By Maria Romano...

    Sharon OrtigasOctober 12, 2017