My pectorals swell like balloons. My back feels as wide as a panoramic outdoor cinema screen. I have never felt such muscle congestion  and such firmness in my muscles. And all thanks to a technique – the Weider principle of supersets . Do you want to know what are the supersets I did to get to this physical level?

Developed inclined with the bar with Vertical Pull Wide grip. Like that – boom, boom, one exercise after another, with about 30 seconds of rest between two super-sets. But there’s more to it than just doing two exercises one after the other. You must know, the form, the function, the order and the combination of exercises.

So, what is a super-set?

Simply taking two exercises – and not for the same muscle group, because in this case it would be compound sets – and doing them one after the other with a minimum rest. The biceps and triceps are excellent muscle groups to make supersets. The possibilities are endless: curl sitting with dumbbell and lying down with the EZ bar, curl with the bar and bench press tight grip, curl at the pulley and vertical extension at the pulley in kneeling position and the list could go on.

Why, the super-sets?

Because they are effective. Chaining one exercise after the other with a minimum of rest saves time, increases the intensity of training and congestion in the muscles involved while providing an aerobic component. Be prepared for the fact that with this technique you will not be able to take the same loads as with conventional (conventional) series. This is not a problem. The intensity of the supersets will make up for that.

How often do I have to do super-sets?

Approximately every four workouts. Use the other three sessions to achieve your strength and muscle mass goals with more focus on conventional series and heavy work. But go for the feeling. If one day you do not have enough energy when you planned to work heavy, make super-sets.

How many reps do I have to do per muscle group?

As you work lighter, do more reps. I recommend the following: pectoral : between 9 and 12; dorsal : 10-15; shoulders: 12-15; biceps: 9-12; triceps: 12-20; quadriceps: 15-30; ischios: 10-15; calves: 10-20.

How many super-sets should I do?

Of course, each body responds in its own way to super-sets. You may need more or less series and reps depending on your goals, your genetics, your level of workout experience, your mental ability to ensure a certain intensity and also nutritional factors and your ability to recover . However, as a general rule, a beginner after four months of training with conventional series can obtain good results by making two super-sets per muscle group; an intermediate athlete, after 9 months of training, could do 3-4 super sets per muscle group; and advanced athletes, with more than 18 months of training, can do 5 – 6 super-sets.

What results should I expect?

After the second or third super-set, you will feel terrible congestion at the level of the two muscle groups solicited. If this is not the case, then you must increase the intensity of each movement, either by taking more weight with less reps, or by taking less weight with longer series, faster repetitions, or still by decreasing rest times between exercises. Most bodybuilders who use super-sets say they feel bigger and denser. They also say that they feel more in tune with their muscles and that they feel an increase in their ability to congest when they make conventional sets again.

Super-set program

Imagination is what you need to create effective programs of super-sets tailored to your body. Here are some examples to help you get started:

Quadriceps and ischios

Thigh Press and Leg Curl Lying
Squat and Lifted Legs Stretch
Hack Squat and Leg Curl Standing

Quadriceps and calves

Seated thigh and calf press
Hack squat and inverted squat hack for the calves

Chest and back

Developed inclined and vertical pull wide grip
Developed declined and rowing at the bar reversed jack

Dorsal and pectoral

Rowing of an arm and pull over arms
Rowing at the T bar and tilted spreads

Dorsal and deltoid

Horizontal draw and bird
Vertical draw behind the neck and side elevation

Biceps and triceps

Curl sitting with dumbbell and lying down extension with EZ
Curl bar with bar (strict, back resting against the wall) and dip

Triceps and biceps

Dip and curl with dumbbell, thumbs up
Supine extension at pulley and curl jack hammer

Abs and lumbar

Crunch and lumbar extension
Knee lift suspended and lifted
Legs stretched with dumbbells

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