About Supersets
I got few superset workout programs from the internet. My first question is that what is the main difference between supersets and pre-exhaust superset? and the 2nd questions is that One of the routines says to do a isolation excercise first and then a compound excercise whereas the other says the opposite. Take a look at these two routines and tell me which is best.
Routine1:
PRE-EXHAUST SUPERSETS Isolation Exercise (1st) Compound Exercise (2nd)
(1)Leg Extension / (2)Squat
(1)Leg Curl /(2) Stiff Leg Deadlift
(1)Dumbell Pullover / (2)Reverse Grip Lat Pulldown
(1)Tricep Pushdown / (2)Close Grip Bench Press
(1)Dumbell Flyes / (2)Bench Press
(1)Dumbell Side Laterals / (2)Military Press
(1)Barbell Curl / (2)Curl Grip Pullups
Routine2:
Compound first then isolation
Upper Chest
Upper chest is a week point for several bodybuilders. I love super setting incline dumbbell or barbell bench presses with incline dumbbell fly's. By the time you finish performing the fly's your chest will be on fire. For a switch and some extra isolation you might also want to try using the smith machine on an incline instead of the free weights.
Lower Chest
As with the above example I will start with a compound exercise and then use an isolation exercise like dumbbell fly's or machine flys. The bench press is an overall mass builder but if you have a weakness in your inner chest then I would suggest using dumbbells for your compound set and then when you perform fly's you need to squeeze extremely hard at the top of the movement.
I usually perform 7-8 repetitions on the first set and then around 8 on the second. Each exercise needs to be taken to complete muscular failure
Front Deltoid
Any kind of shoulder press will pack serious mass onto your front deltoids. If you really want to bring these muscles out superset any kind of shoulder press with front raises.
Back
It seems like when Ronnie Coleman turns around that we are witnessing an eclipse! My favorite exercise for the back is bent over rows. They are a staple in most champions regimens. My absolute favorite superset for the back is bent over rows supersetted with bent over dumbbell laterals. This not only packs mass onto the back but also creates a 3d look on the shoulder muscles!
I also like performing seated cable rows with bent over laterals.
If you want a barn door wide back then you need to be doing pull-ups. Perform wide grip pull-ups with your palms turned away from you and superset this with close grip pull-downs where your palms are facing you. This will not only give you a huge upper back, but will create a full sweep across your lats!
A Killer back superset!
Ok this is one of the more brutal tactics in my arsenal, but will produce tremendous results! You know how pull-downs are more difficult performed behind the neck then too the front? Mostly because you cannot involve the abdominals. Pick a weight in which you reach failure at around 7 or 8 reps on the lat pull down machine behind your neck. When you reach failure take a breath and continue the set performing the pull downs to the front. You will be surprised at how many more reps you can get! Extremely brutal! This can also be performed with pull-ups behind the neck super setted with pull-ups to the front.
Biceps
First blast your biceps with seated dumbbell curls and then finish them off with easy curl bar curls.
Fry your bi's with incline dumbbell curls and then hit them with an isolation exercise such as machine curls or preacher curls. I can guarantee you this, super setting any two biceps exercises are murder! This is because these muscles have so many nerves in them. So even though they are small they are tremendously painful to work. I remember when I was heavily into martial arts I was taught to strike people on their biceps because of all the nerves that these muscles house. However biceps respond extremely well to this shocking method and you will notice great gains in a matter of weeks.
Forearms Extensors
Without a doubt the absolute best superset for your forearm extensors are reverse barbell curls superseted with hammer curls. So if this is a problem area then this is your solution!
Forearm Flexors
The number one exercise in the world for the flexors is behind the back wrist curls. After reaching failure on this exercise immediately go and pick up a heavy pair of dumbbells in each hand and hold them for 30 seconds. Yes your forearms will feel as if they are going to pop but the growth you will experience is tremendous!
Triceps
Get ready to grit your teethe! My favorite combo is lying triceps extensions super setted with dips behind the back. I guarantee you that your tris will hate you for this! But guess what? That's why they are going to have to grow!
Quadriceps
Read my article titled 8 Weeks to Bigger Legs! In it you will see how I utilize supersets for the quads. But suffice it to say that my favorite superset is definitely, parallel squats with sissy squats. This has taken the peak and density of my quads to completely new heights and has done the same for everyone who I have shone this to.
Hamstrings
If your hamstrings lag behind your quads then superset stiff legged dead lifts with lying leg curls. This will work your hamstrings from top to bottom. Definitely ideal for complete development.
Calves
The calf muscles are made up of two parts, the thicker part being the gastrocnemius and the lower being the soleus. Start by busting out 12 reps on the standing calf raise machine which primarily hits the gastrocnemius and then head over to the seated calf raise machine to hit the soleus. This superset develops the full diamond shape of the entire calf region!
WHICH ONE??
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