Legs: Squats with Leg Extension, Romanian Deadlift with Leg Curls, Standing Calf Raises with Seated Calf Raises Examples of Pre-Fatigue SupersetsĬhest: Barbell Bench Press with Dumbbell Flyīack: Barbell Rowing with Straight Arm Lats Pull-Down However, no change in the number of weights is required for the other set.
This superset helps to fully stimulate the targeted muscle.
In a post-fatigue superset, a compound exercise follows an isolation exercise to make a superset. Here, two exercises are done back-to-back but opposite to pre-fatigue superset. On the contrary, post-fatigue supersets are the opposite of pre-fatigue supersets, thus it takes your pain to a whole new level. Triceps: Cable Pushdowns or Dumbbell Triceps Kickbacks with Lying Triceps Extensions Shoulders: Front Dumbbell Raise or Dumbbell Side Lateral Raise with Overhead Shoulder Pressīiceps: Concentration Curls with Barbell Curls or Dumbbell Curls So, it’s best to keep your ego at the door.Ĭhest: Dumbbell Fly with Flat Bench Press or Incline Bench Pressīack: Machine Lats Pull-Down or Hammer Rows with Bent over Barbell Rowing However, the pre-fatigue superset has a disadvantage in that you won’t be able to lift heavyweights in the compound exercise. In return, you’ll feel much stress, focused on a specific group of muscles. You’ll feel much more intensity in the compound set such as Barbell Bench Press. In that way, the muscle doesn’t reach the peak of stimulation at the end of the set.įor instance, if you pre-fatigue your chest with an isolation exercise, let’s consider Dumbbell Fly.
#REST TIME BETWEEN SUPERSETS FULL#
Whenever you perform a compound exercise, multiple muscles get involved and the targeted muscle doesn’t work alone at its full potential. The reason behind choosing the pre-fatigue technique is quite simple. Compound Movement: Multiple muscles get activated along with the major or targeted muscle.Isolation Movement: Only targeted muscle does most of the work.The first enlisted exercise is an isolation exercise, and the second is a compound exercise. Here is the combination of the two exercises. It refers to the performing of two different exercises for the same group of muscles. Pre-fatigue is the first and the most common type of superset. You can pick one that suits your workout routine and integrate it into your next workout session. Respectively, there are varieties of supersets, but some are common and known by every bodybuilder. No matter in which category of lifters of fall, supersets are beneficial for you. Moreover, recreational lifters utilize supersets to decrease their workout time. However, bodybuilders use supersets to enhance their total time under tension for hypertrophy gains. Usually, lifters use supersets training to build muscles. Though your goal is building muscles and gaining mass, they are a must for you. Supersets are adaptable and anyone can do them. Supersets meaning cannot be defined simpler than this: A superset is performing two different exercises back to back with no formal rest in between.