How to Super Set Weights

One of the basic core principles in building muscle is that the muscle needs to be "fatigued and used" beyond it's normal use; this causes the muscle to hypertrophy (or grow). A good way to make your muscles grow is to stress them out by "supersetting." Supersetting is pretty easy in concept (a little harder in reality!). You simply choose two or three exercises that target the same muscle group and perform one right after the other without any (or very little) rest. Here is how it's done.

Things You'll Need

  • A superset plan of action
  • Weights/training materials
  • Workout partner/trainer (ideal, but not necessary)
  • A good pre-workout meal that combines complex carbs and protein
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Instructions

  1. How to Superset Weights

    • 1

      Determine what muscle group you plan to work on with supersets. It is wise not to superset a muscle group the day after you may have used that muscle as "secondary target" in your exercise routine. For example, when you work out your chest you always exercise a lot of the triceps, so DO NOT plan to do triceps the day after your chest workout.

    • 2

      Place all three of your planned exercises nearby and make sure you have not become a "gym hog." For example, if supersetting biceps, set up the preacher bench, barbells for hammer curls and a straight barbell for more curls. (These exercises are examples only. You can superset with many different excercises.)

    • 3

      Reduce the weight that you normally lift by at least 10 percent. You may actually need to drop it more than 10 percent when you first begin. Do not be fooled by how "light" the first set may feel; by the time you are on the last set you are going to feel and sense the difference.

    • 4

      From the example used in Step 2, start with the preacher bench and do at least 8 to 10 reps of the exercise while maintaining excellent form. As soon as you are done with the first exercise you move to the barbells for the hammer curls, and then to the barbell. The rest period between each exercise in the superset should be MINIMAL. Your goal is to fatigue the muscle group. Resting will let your muscles rebound. Your goal is fatigue that leads to growth.

    • 5

      Now you can rest for 60 to 120 seconds between sets of supersets depending on your overconditioning and goals. Supersets not only help you add size, but can break your workout up and add some much needed spice!