Most bodybuilding training involves a fairly straightforward set routine in the gym. You complete a set, you wait 60 to 180 sets, and then you complete another set. This “lift, rest, lift, rest” routine works most of the time. However, as the human body is a highly adaptable organism, over time it does become tougher and tougher to challenge the body into new growth. We can try new exercises, different order of movements, and varying rep ranges. However, after time, even those methods tend to stop delivering results.
Because of these limitations, some bodybuilders, many years ago, determined that the basic tenet of the routine, the “lift, rest, lift, rest” pattern could be improved. Instead of completing just a single set, they completed two, three, or four or more sets in a row, AND THEN took a rest.
This method has proven to be very effective in spurning new growth because it does pull more blood into the muscle group. After a particular exercise has been completed to exhaustion, a second movement is completed. It involves a different range of motion (although it is the same muscle group), so the muscle is able to complete the movement. This continues to a third and sometimes, even fourth movement. Typically, four sets is the ceiling for compound sets.
When planning a superset for any body part, it’s good to use the following pattern for planning the order of movements:
Overall Mass builder
Semi-compound movement
Isolation movement
Finishing movement
For shoulders, this would look like this:
Barbell press (mass builder)
Dumbbell side raises (semi-compound movement)
Bent over side raises (isolation movement)
Upright row (finishing movement)
This split is effective for other body parts as well. If you have a muscle group that seems to be lacking, select a mass builder, a semi-compound movement, an isolation movement, and a finishing movement, and complete them nonstop. See if your muscle is more pumped than ever before. Keep track of your results over several weeks of using this routine. If it’s effective in adding new muscle, use it until it stops becoming effective. At that point, try super-setting with another muscle group, and try something new with the muscle group it had been effective with. The goal of bodybuilding training is to challenge the body in new ways until it adapts. Use super-setting with other techniques to keep hitting the body from new angles to keep encouraging new muscle growth.
