The Truth About Super Set Training Principle
The super set training principle was created by the father of bodybuilding, good ole’ Joe Weider. Brothers, Joe and Ben Weider have been the driving forces in the fitness industry since the 1930s. In fact, Joe came up with a set of training principles to use to break through training plateaus and help with muscle development known as The Weider Principles.
Super Set and How to Do It
The super set is a Weider Principle. However, over the course of the last few years I’ve seen many people, even trainers and coaches, refer to super sets incorrectly.
The true definition of the super training principle set is to combine antagonistic muscle groups. That’s it. This simply means that the muscles are working AGAINST each other. Super-setting is to train opposing muscle groups together such as:
- Back and Chest
- Quads and Hams
- Biceps and Triceps
How is that accomplished? Good question. You simply do individual sets by choosing one exercise from each muscle group and do them immediately after each other.
Here are some examples:
Back and Chest
- Pulldown: 10 reps immediately followed by Incline Press: 10 reps
- Rest 2 minutes
- Pulldown: 10 reps immediately followed by Incline Press: 10 reps
- Rest 2 minutes
- Pulldown: 10 reps immediately followed by Incline Press: 10 reps
Quads and Hams
- Leg Press: 10 reps immediately followed by SLDL: 10 reps
- Rest 2 minutes
- Leg Press: 10 reps immediately followed by SLDL: 10 reps
- Rest 2 minutes
- Leg Press: 10 reps immediately followed by SLDL: 10 reps
Biceps and Triceps
- EZ Bar Curl: 10 reps immediately followed by Lying Triceps Extensions: 10 reps
- Rest 2 minutes
- EZ Bar Curl: 10 reps immediately followed by Lying Triceps Extensions: 10 reps
- Rest 2 minutes
- EZ Bar Curl: 10 reps immediately followed by Lying Triceps Extensions: 10 reps
The key point is to know that you can group any two OPPOSING muscle groups and choose any exercises for the muscle groups. I outlined the training format above that’s more geared towards building muscle.
Beware of Wrong Information
I’ve seen people trying to suggest that super setting is “doing any two exercises together with no rest between” or “training the same body part with two different exercises.” I’m going to have to say… NEGATIVE, WRONG. Want to call me old school? Hell Yeah I Am! I train and train my clients correctly and I give them proper information, not information trickled down the line.
Now, don’t get me wrong, the above training concepts do have their place and a name, but they certainly not super sets! The other similar training principles are compound sets, tri-sets and giant sets.
A compound set is doing 2 exercises in a consecutive fashion for the same body part. A tri-set is doing 3 exercises in a consecutive fashion for the same body part and a giant set is doing 4 or more exercises in a consecutive manner for the same body part.
Isn’t It Circuit Training?
Over the years with more and more people getting into fitness, information tends get filtered and it seems to have become common-law that super set is circuit training. Look out; this blow is going to hurt. Super setting is not circuit training. Circuit training is more of a conditioning workout that primarily uses the body’s major muscle groups and it’s preformed about three times a week.
Super Set Training Principle to Break Through Training Plateaus
Super setting is a great training principle to include to break through a stubborn training plateau. It can add the necessary SHOCK to wake up your muscles and open the door to new muscle development. You’re going to need that muscle when you step on that Figure Stage girl.
You may also enjoy the little burn and soreness that accompanies hard and intense training. Let’s face it; every true lifter has a DOMS fetish. Take pride in the fact that you just murdered your muscles.
Super Set Training for Fat Loss
Super sets are wonderful for getting new muscle development and ironically, they can be beneficial for fat loss as well when applied in the correct manner. Plug-in various training principles into your figure contest training and reap the benefits of increased fat loss in double the time.
Taking the Next Step with Super Set Training
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