Super Muscle Growth with Supersets
Arnold Schwarzenegger was a volume fanatic, as you may have seen in “Pumping Iron.” He trained major bodyparts as often as three days a week, and used a six-days-on/one-day-off, double-split routine throughout much of his professional career. What people don’t know is that Arnold would often train his back in tandem with chest: he would so supersets in which he did chest exercise immediately followed by a back movement. He loved doing exercises that increased his training volume, and was known to do lots of supersets. In fact, many have said that Arnold was the “Superset King.” HOLY SHIT!! Who trains like that anymore?
Maybe Arnold knew something about superset training that’s been lost over the years— something that can shock your chest/back into new growth. Arnold was known to have a physique that was superior to his competitors, which may have been due to his unorthodox training techniques.
In this feature we know Arnold was not crazy for doing supersets with chest and back— and that this method may be the key to new and increased muscle growth.
Superset Background
A ‘‘superset’’ describes groups of exercises that are usually performed successively, targeting different muscle groups. Superset can also be used to describe protocols for grouping exercises that target the same muscle group. A typical superset would be a set of biceps curls, followed immediately by triceps extensions. Another “superset combo” would be to do a set of bench presses, immediately followed by bent-over rows. Superset training has been shown to enhance power output and to be an efficacious and time-efficient means for developing strength and power.1-6
There are a few scientific studies to suggest that the activation of an antagonist muscle can enhance muscle power output. In a study of trained male athletes, an increase in power output was observed in the bench press throw (performed on a Smith machine, where someone takes the bar and throws it up as high as it can go, for maximal power) three minutes after a set of ballistic bench pulls (where someone lies on the bench and pulls the weight to his stomach, similar to doing a bent-over row)— compared to the power output in a set of bench press throws with no intervention. It was suggested that preloading the antagonist muscles of the back might have altered (i.e., reduced the braking period) the neural firing pattern during the agonist power exercise of the chest.
Burn More Fat With Supersets
Adding supersets to your pre-contest bodybuilding regimen may be something you want to try. In a study from Syracuse University, researchers looked at two types of strength training to see which style burned more calories. The researchers compared superset training to traditional strength workouts. Study participants completed two strength-training workouts, separated by at least seven days. Their workout consisted of 4 sets of six exercises, and they performed 10 reps of each exercise. During one week, they trained using supersets. One week later, they did traditional resistance training.
Subjects in the above study who used supersets had a faster workout as the superset sessions took less time to complete, but more importantly, researchers found that markers of energy metabolism such as excess post-exercise oxygen consumption (EPOC; a measure of resting energy expenditure after exercise) were higher, blood lactate measures were higher, and total energy expenditure for the workout was higher.9 This means supersets lead to a super metabolic rate for burning fat!
Supersets Increase Anabolic Hormones
Increases in testosterone and growth hormone (GH) have been implicated in the role of muscle growth and strength. It has been shown that high-intensity resistance exercise is a powerful stimulant for increasing testosterone levels.10-12 In fact, previous research demonstrated a positive correlation between testosterone in an acute response, and an increased number of cellular androgenic receptors.13 Additionally, it has been found that that there may be a relationship between volume and intensity of training, and the basal concentration of anabolic hormones.14 The same authors suggested that higher testosterone levels at rest are a determining factor in the development of strength, but only in high-performance strength athletes. If you are looking for a challenging workout, try supersets and I guarantee you will be gasping for breath! The metabolic demand for performing supersets is incredible— to say that your muscles “burn” is an understatement.
Higher Volume Training With Supersets
Supersets are a time-efficient way of training— you get more done in less time.7 A new study published in the Journal of Strength and Conditioning Research investigated a superset training regimen of coupling two heavy resistance-training exercises (bent rows and bench presses), performed over 3 consecutive sets— and reported that superset training appeared to be a more efficient method of exercise than traditional exercise. If you want to get more done in less time, supersets are the way to go.
Because similar volume and loads are achieved under the less time-consuming, superset training, it’s more efficient than traditional weight training. Interestingly, EMG activity (a measure of muscle motor-unit recruitment and muscle activation) was not different under the two conditions— suggesting that the level of neuromuscular fatigue did not differ under supersets, compared to traditional training.
Research suggests that the effects of alternating agonist and antagonist work on muscle volume are somewhat less detrimental than the effects of performing multiple sets of one exercise before performing multiple sets of another. This means that even though you are doing different movements back-to-back, you are not going to get so fatigued that you can’t work the muscle.5
If you are looking to crank up your volume to increase muscle growth, supersets are the way to go! The current data indicates that heavy resistance training using supersets allows a greater loading to be imposed on the musculature than what’s achieved with traditional resistance exercise training, or working one muscle group. Given similar timelines, it would appear that performing agonist and antagonist work in an alternating manner such as supersets— compared to performing all sets of agonist work with one muscle group— allows for greater recovery and subsequently greater loading of the muscle.
Example of Arnold’s Superset Routine
Superset:
Barbell Bench Presses
1 set— 15-rep warm-up
5 sets x 10, 8, 8, 6, 4 reps
Wide-Grip Chins (behind the head)
5 sets x 10 reps (to back)
Superset:
Dumbbell Incline Presses
5 sets x 10, 8, 6, 6, 4 reps
Close-Grip Chins
5 sets x 10 reps
Superset:
Dumbbell Flyes
5 sets x 10, 8, 6, 6, 4 reps
T-Bar Rows
5 sets x 15, 10, 8, 8, 8 reps
Superset:
Parallel Upright Dips
5 sets x 15, 10, 8, 8, 8 reps
Bent-Over Barbell Rows
5 sets x 10 reps
Superset:
Seated Cable Rows
5 sets x 10 reps
Dumbbell Pullovers
5 sets x 15 reps
Arnold’s Advanced Biceps and Triceps Workout
Do 4 sets x 10-12 reps for each superset without rest— or at the very least, minimal rest.
Superset 1:
Barbell Curls
superset with Lying Triceps Extensions
Superset 2:
Alternate Dumbbell Curls
superset with Pushdowns (either variety)
Superset 3:
Seated Incline Curls
superset with Kneeling Extensions
Superset 4:
Concentration Curls
superset with One-arm Triceps Extensions
Reference:
Schwarzenegger A, & Dobbins B. The New Encyclopedia of Modern Bodybuilding. Simon & Schuster, New York. Revised and updated November 5, 1999.
Arnold Schwarzenegger was a volume fanatic, as you may have seen in “Pumping Iron.” He trained major bodyparts as often as three days a week, and used a six-days-on/one-day-off, double-split routine throughout much of his professional career. What people don’t know is that Arnold would often train his back in tandem with chest: he would so supersets in which he did chest exercise immediately followed by a back movement. He loved doing exercises that increased his training volume, and was known to do lots of supersets. In fact, many have said that Arnold was the “Superset King.” HOLY SHIT!! Who trains like that anymore?
Maybe Arnold knew something about superset training that’s been lost over the years— something that can shock your chest/back into new growth. Arnold was known to have a physique that was superior to his competitors, which may have been due to his unorthodox training techniques.
In this feature we know Arnold was not crazy for doing supersets with chest and back— and that this method may be the key to new and increased muscle growth.
Superset Background
A ‘‘superset’’ describes groups of exercises that are usually performed successively, targeting different muscle groups. Superset can also be used to describe protocols for grouping exercises that target the same muscle group. A typical superset would be a set of biceps curls, followed immediately by triceps extensions. Another “superset combo” would be to do a set of bench presses, immediately followed by bent-over rows. Superset training has been shown to enhance power output and to be an efficacious and time-efficient means for developing strength and power.1-6
There are a few scientific studies to suggest that the activation of an antagonist muscle can enhance muscle power output. In a study of trained male athletes, an increase in power output was observed in the bench press throw (performed on a Smith machine, where someone takes the bar and throws it up as high as it can go, for maximal power) three minutes after a set of ballistic bench pulls (where someone lies on the bench and pulls the weight to his stomach, similar to doing a bent-over row)— compared to the power output in a set of bench press throws with no intervention. It was suggested that preloading the antagonist muscles of the back might have altered (i.e., reduced the braking period) the neural firing pattern during the agonist power exercise of the chest.
Burn More Fat With Supersets
Adding supersets to your pre-contest bodybuilding regimen may be something you want to try. In a study from Syracuse University, researchers looked at two types of strength training to see which style burned more calories. The researchers compared superset training to traditional strength workouts. Study participants completed two strength-training workouts, separated by at least seven days. Their workout consisted of 4 sets of six exercises, and they performed 10 reps of each exercise. During one week, they trained using supersets. One week later, they did traditional resistance training.
Subjects in the above study who used supersets had a faster workout as the superset sessions took less time to complete, but more importantly, researchers found that markers of energy metabolism such as excess post-exercise oxygen consumption (EPOC; a measure of resting energy expenditure after exercise) were higher, blood lactate measures were higher, and total energy expenditure for the workout was higher.9 This means supersets lead to a super metabolic rate for burning fat!
Supersets Increase Anabolic Hormones
Increases in testosterone and growth hormone (GH) have been implicated in the role of muscle growth and strength. It has been shown that high-intensity resistance exercise is a powerful stimulant for increasing testosterone levels.10-12 In fact, previous research demonstrated a positive correlation between testosterone in an acute response, and an increased number of cellular androgenic receptors.13 Additionally, it has been found that that there may be a relationship between volume and intensity of training, and the basal concentration of anabolic hormones.14 The same authors suggested that higher testosterone levels at rest are a determining factor in the development of strength, but only in high-performance strength athletes. If you are looking for a challenging workout, try supersets and I guarantee you will be gasping for breath! The metabolic demand for performing supersets is incredible— to say that your muscles “burn” is an understatement.
Higher Volume Training With Supersets
Supersets are a time-efficient way of training— you get more done in less time.7 A new study published in the Journal of Strength and Conditioning Research investigated a superset training regimen of coupling two heavy resistance-training exercises (bent rows and bench presses), performed over 3 consecutive sets— and reported that superset training appeared to be a more efficient method of exercise than traditional exercise. If you want to get more done in less time, supersets are the way to go.
Because similar volume and loads are achieved under the less time-consuming, superset training, it’s more efficient than traditional weight training. Interestingly, EMG activity (a measure of muscle motor-unit recruitment and muscle activation) was not different under the two conditions— suggesting that the level of neuromuscular fatigue did not differ under supersets, compared to traditional training.
Research suggests that the effects of alternating agonist and antagonist work on muscle volume are somewhat less detrimental than the effects of performing multiple sets of one exercise before performing multiple sets of another. This means that even though you are doing different movements back-to-back, you are not going to get so fatigued that you can’t work the muscle.5
If you are looking to crank up your volume to increase muscle growth, supersets are the way to go! The current data indicates that heavy resistance training using supersets allows a greater loading to be imposed on the musculature than what’s achieved with traditional resistance exercise training, or working one muscle group. Given similar timelines, it would appear that performing agonist and antagonist work in an alternating manner such as supersets— compared to performing all sets of agonist work with one muscle group— allows for greater recovery and subsequently greater loading of the muscle.
Example of Arnold’s Superset Routine
Superset:
Barbell Bench Presses
1 set— 15-rep warm-up
5 sets x 10, 8, 8, 6, 4 reps
Wide-Grip Chins (behind the head)
5 sets x 10 reps (to back)
Superset:
Dumbbell Incline Presses
5 sets x 10, 8, 6, 6, 4 reps
Close-Grip Chins
5 sets x 10 reps
Superset:
Dumbbell Flyes
5 sets x 10, 8, 6, 6, 4 reps
T-Bar Rows
5 sets x 15, 10, 8, 8, 8 reps
Superset:
Parallel Upright Dips
5 sets x 15, 10, 8, 8, 8 reps
Bent-Over Barbell Rows
5 sets x 10 reps
Superset:
Seated Cable Rows
5 sets x 10 reps
Dumbbell Pullovers
5 sets x 15 reps
Arnold’s Advanced Biceps and Triceps Workout
Do 4 sets x 10-12 reps for each superset without rest— or at the very least, minimal rest.
Superset 1:
Barbell Curls
superset with Lying Triceps Extensions
Superset 2:
Alternate Dumbbell Curls
superset with Pushdowns (either variety)
Superset 3:
Seated Incline Curls
superset with Kneeling Extensions
Superset 4:
Concentration Curls
superset with One-arm Triceps Extensions
Reference:
Schwarzenegger A, & Dobbins B. The New Encyclopedia of Modern Bodybuilding. Simon & Schuster, New York. Revised and updated November 5, 1999.
