Today we have another way to use a superset technique to ramp up your intensity and introduce variety into your training – “Back to back supersets”. No, that doesn’t mean that you train you back or lats twice; what this means is that you use superset to train opposing muscle groups at the same training session.
9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
Pros: You would get the “thickness” effect since you would be training opposing muscle parts at the same time therefore they would develop together – which would also avoid imbalance between them. Other general benefits are indicated below.
Cons: Training two major muscle groups in one day.Follow @AboutLifting
Now just an FYI, superset means performing another set of another exercise after doing a set of another. For example doing barbell bench press for 10 reps after doing dumbbell flyes for 10 reps (without rest) note: “flyes-press” combo is actually an example of the “pre exhaust” technique for chest.
What is good about back to back training, and any other method that involves supersets or giant sets (doing more than 2 exercises consecutively within one superset) is that it tends to shorten your time in the gym; which means that you would have more time left to do some other stuff (hopefully important things). Like for example when I was in college some of our classes are scheduled for like 3 hours apart therefore not only do I go to lunch by then but I actually made it a point to utilize that free time to lift and at least visit the gym. HIT techniques such as this one and drop sets (and of course the 30minutes killer workout) really do come in handy at these times since it really cuts the time from going in and out of the gym – therefore I had more time for recuperation, rest and to do some other stuff before the next class like reviewing some lectures and finishing some homework.
Another advantage of using supersets is its cardiovascular effect. Since supersets are performed without rest you would notice that it taxes your cardiovascular system big time. Supersets therefore must be used more often by people who are trying to lose weight since it uses up more calories than a regular workout.
Now how does the “Back to Back” superset work? Basically you would plan a workout wherein you would train two back to back or opposing muscle groups at the same set- read more about opposing muscle groups in this post.
So for example instead of doing chest and back at separate days, since they are opposing muscles you’d do them at the same time and not only that; you would also do their exercises in a superset so it would look like this:
Bench press – superset with – Bent over barbell rows 4 setsFollow @AboutLifting
Incline dumbbell press – superset with – wide grip cable pull downs 3 sets
Dumbbell flyes – superset with – Pull-overs 4 sets (perfect since pullovers are actually for the back but they are beneficial for the chest as well)
Note: try to be creative and actually design supersets that would utilize the same equipment for the superset, for example barbell curls and close-grip press for a biceps-triceps B2B superset. Check out the moves in our basic training regimen. You should refer to those exercises but do them in this fashion wherein you would superset the opposing with every exercise.
Some convenient examples:
Bench press (any angle) – Bent over barbell rows
Squats/lunges – Good mornings
In some equipments; you can do both leg extensions and hamstring curls (or lying leg curls)
Bicep curls – Skull crushers
Cable to cable workouts (ex: Cable curls – cable kickbacks or cable overhead triceps extensions)
And basically any dumbbell to dumbbell supersets
One thing: shoulders don’t have a counterpart so just train them with biceps and triceps. These are the body parts that you can train in this manner: Chest-Back, Lower back-Abs, Biceps-Triceps, and Quadriceps-Hamstrings.
What’s on your mind: Has anyone of you ever used this method? If so what was your experience? What can you say about super set methods? Can you share with our dear readers any other great super set combos that you find effective? Eat your eggs, people!