Program of the Month: Post Exhaustion Supersets

By PPT Level 3 Trainer, Sean O’Shea

Like most things strength training, some of the best concepts and ideas have been around for a LONG time.
A favourite of many bodybuilders, SUPERSETS is one of those classic methods.

Super in both name and nature, what they are is a pairing of two exercises with little to no rest separating them. To give it some context, lets compare what a super set might look like against classic straight sets.

STRAIGHT SETS

  1. BACK SQUAT – 3 X 10 REPS – 60SEC REST BETWEEN SETS
  2. PULL UPS – 3 X 10 REPS – 60SEC REST BETWEEN SETS

As you can see, in the case of straight sets, you’d perform all 3 sets of back squats (resting 60sec between each set), before moving onto your pull ups.

 SUPER SETS

A1. BACK SQUAT – 3 X 10 REPS – 10SEC REST

A2. PULL UPS – 3 X 10 REPS – 90SEC REST (STARTING AGAIN AT BACK SQUATS)

 Now in the case of the supersets, we’re basically pairing our Squats with the pull ups. Here, you’d perform a set of squats, and with little to no rest, complete a set of pull ups. From there you’d rest, then start back at squats for superset #2!

Supersets are one of the best ways to improve your work out time effectiveness, increase lean muscle mass, decrease body fat, and even boost strength! Needless to say, a worthwhile time investment and obvious to see why they are mainstay for many physique competitors.

 

One of the best things about supersets is that there is COUNTLESS variations by which they can be done, each with its own specific benefit. All this variation gives us endless programming options, which in turn, keeps our training interesting, and allows us to constantly challenge the body in new ways. The first option we will look at, ‘Post Exhaustion’ supersets. The aim here, gain a bit of muscle.

As the name suggests, with this method we take a compound exercise to failure (or close), then follow it up immediately with an isolation exercise that targets the muscle group that you’d like to emphasize. The goal here is to produce a higher level of fatigue in the target muscle.

Now before you give it a go, let’s run through who this program would actually suit. Here’s a little checklist for you to know if this kind of workout is for you.

  • You’ve completed General Preparation phase of training
  • You have reasonable experience in the weight room (minimum 3 months spent on the main lifts).
  • Relatively injury free.
  • This you? Then get the workout started!

CLICK HERE TO DOWNLOAD YOUR FREE 4 Week Post Exhaustion Superset Program

 

Train hard, train smart and make sure you let us know how you go!

If you’d like to know more about workouts like this, or any other of our training services at PPT, CONTACT US to book your free 30min consultation and find out more!

Disclaimer: This program has been written for healthy, un-injured and intermediately trained individuals. It should not be used as a substitute to any relationship you have with your doctor or health care professional. Please seek doctors approval prior to starting the program.