Sound simple?
Well it is. But there are many different combinations and variations of the Super Set that you can use to make it an incredibly powerful training technique in your workouts:

Such As:
- Antagonist Muscle Super Set
- Pre-Exhaust Super Set
- Post-Exhaust Super Set
- Staggered Super Set

We’ll cover the different Super Set variations in this blog post.

Antagonist Muscle Super Set

An antagonist muscle Super Set is when you exercise opposite muscle groups.
For example, doing a set of bicep curls followed by a set of tricep push downs.

Antagonist muscle Super Sets are excellent for allowing you to compress workout time while maintaining high strength levels. They are my personal favorite kind of Super Set. When you work an opposing muscle group directly after the original muscle it helps to actually INCREASE strength in the second muscle group when you work it.

A great example of an antagonistic Super Set would be to train biceps and triceps together. So you would do a bicep exercise like standing barbell curls, followed by a tricep exercise like tricep push downs (or vice versa). That will be one “Super Set”. You would then rest for a couple minutes and proceed with your next set and so on. Not only will this save time and work the muscles harder, but it will give you an incredible pump throughout your arms as well.

The best muscle groups to pair up for Antagonist Muscle Super Sets are:
- Chest & Back
- Biceps & Triceps
- Quadriceps & Hamstrings

Pre-Exhaust Super Set

In a pre-exhaust Super Set you work on the same muscle group with an isolation exercise first, and then follow up with a compound exercise immediately after without resting in between sets. This is a great way to help build up your stubborn muscle groups.

For example; let’s say your chest is a stubborn muscle group for you that isn’t growing well. In this case you probably have a hard time feeling your pecs working when doing chest exercises like the bench press. So a great way to work around this problem is to start with an isolation exercise to pre-exhaust your pecs first, before moving on to your compound exercises after.

So you could start with a set of pec deck flys, immediately followed by a set of barbell bench presses. That will be one “Super Set”. You would then rest for a couple minutes and proceed with your next set and so on.

The pec deck flys will isolate, pump, and pre-exhuast your pecs before you move on to the bench press. Which is a compound pressing exercise that not only works the chest, but brings the triceps and shoulders into play as well.

Here are some good examples of Pre-Exhaust Super Sets:

Shoulders:
- dumbbell side lateral raises + barbell shoulder press

Chest:
- pec deck fly + bench press

Biceps:
preacher curls + standing barbell curls

Triceps:
- tricep push downs + close grip bench press

Legs:
- leg extensions + squats

Post-Exhaust Super Set

Another version of super setting is the post-exhaust method. This is the exact opposite of the pre-exhaust Super Set. So instead of starting your target muscle with an isolation move, and finishing with a compound move. You start with the compound move first, and finish with the isolation move afterwards.

This still works the targeted muscle hard, but it will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet. One method isn’t necessarily better or worse, there are pros and cons to both pre-exhaust and post-exhaust Super Sets. But you could cycle through doing several weeks of pre-exhaust style Super Sets, and then several weeks of doing post-exhaust Super Sets to reap the benefits of both variations.

Staggered Super Set

This type of Super Set pairs up training totally unrelated muscle groups. And it’s a great way to “sneak in” extra training for stubborn hard to grow muscle groups. For example; let’s say your calves are a stubborn body part for you. One way to get extra calve training into your workouts is to Super Set in calve raises with your other body part workouts.

For example, when doing your chest workout you could simply add in a quick set of calve raises after each set. So once you finish up a set of bench presses, go over and rep out a set of calve raises. Then rest a couple minutes and repeat. This would be considered a Staggered Super Set.

You could also do the same thing with abs. Just toss in a set of crunches or leg raises in between your other exercises.

Adding in Staggered Super Sets work best with smaller non taxing muscle groups such as abs, calves, forearms, etc. You wouldn’t want to stagger set in a big move like deadlifts with your regular workout routine because the deadlift is such a demanding exercise in itself. But you could easily stagger set in calve raises, crunches, or wrist curls with pretty much any other workout.

Super Sets are a VERY effective technique. Give one of these Super Set variations a try in your next workout, and then leave me a comment below letting me know how it works for you!

I bet you’ll be amazed by how much they jack up the training intensity of your workouts and help stimulate new muscle growth!

The kind of freaky forearms that bulge with awesome power and unprecedented muscular size!

After all, if there is one muscle group that gets more attention then any other and instantly let’s the world know whether you are strong and muscular – or weak and puny – it’s the arms, specifically the FOREARMS.

What makes having big muscular forearms so desirable?

Well, it could be because they are the most visible of any muscle group. Whenever you wear a short sleeve shirt your forearms are on display and people are looking. It’s human nature, when we see naked skin we just can’t help but stop and notice.

First impressions say a lot and people are unconsciously judging you by the size and shape of your forearms…

-> If your forearms are “Skinny” you look small and weak. 


-> If your forearms are “Flabby” you look fat and out of shape. 


-> In either case you WON’T get the respect you deserve!

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In the Huge Freaky Forearms Program I go into detail and share some of the best forearm building tips and tricks. And break them all down into a simple to follow training strategy that you can incorporate into your weekly workout routine to finally build a set of Ripped Muscular Forearms!

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Hammer Curls help work the brachialis, which is that “bump” of a muscle that’s between the biceps and triceps. The brachialis muscle looks awesome when developed because it adds more lines to the arms and just makes them look even more impressive and full when flexed.

Preacher Curls help to fully stretch out the biceps and isolate the muscle. Simply by bracing your arms against the preacher bench when curling will eliminate body momentum and force all the workload on the bicep muscles.

And you can literally combine both of these moves into one Killer Bicep Blasting Exercise by doing:
Dumbbell Hammer Curls On The Preacher Bench!

This is an awesome isolation exercise that you can do either as a pre-exhaust move at the beginning of a bicep workout, or as a finishing move at the end of your workout.

I’ve posted up a quick video clip below demonstrating this exercise in detail…

P.S.

If you’d like to get a complete Mass Building Workout Program to follow, be sure to download a copy of my “Blast Your Biceps” program at: http://www.BlastYourBiceps.com

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For example, it’s common to see folks with a big upper body and skinny legs (or vice versa).
Or it could be the individual muscle groups themselves that are lagging, someone could have big and well developed thighs that are stacked on top of scrawny little calves. Some folks may have big muscular arms, but flat chests. Some people have big biceps, but very weak triceps, and others may have thin “Spaghetti Noodle” arms and need to gain mass in a hurry.

Regardless of the situation, the good news is improvement is always possible!

And that’s why I’ve put together my “Muscle Specialization Training Guide”.
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Yes that’s right, just enter your name and your best e-mail address in the form below and I’ll personally send you my “Muscle Specialization Training Guide” ASAP.

Note:
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This is also commonly referred to as “tennis elbow” or “golfers elbow” because it’s a common injury in those sports.

Basically it’s a very uncomfortable strain in the tendons of the forearms, just below the elbow, that limits your strength and hinders your workouts.

I recently posted up a video on YouTube talking about this and I demonstrated a unique rotational exercise that you can do to help rehab and prevent this injury from happening.

Check it out below…

Give this exercise a try in your next arm workout and then leave me a comment below letting me know how it worked for you.

If you would like to get some more killer arm exercises and workouts for building big muscular arms, be sure to download a copy of “Blast Your Biceps”. This is a complete 3 phase mass building arm specialization training system that can help you gain as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. Click Here for more information and to download your copy of the program…

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So what I’m going to show here in this video is a simple exercise that you can do at home that will help balance out your forearm development, strengthen the muscles, tendons, and ligaments of your forearms.

This will literally only take you 3 minutes per day, but it will work wonders if you are currently suffering from any form of elbow tendonitis injury.

And if you’d like to maximize the development of your forearms, I’d highly recommend that you include Heavy Grips Hand Grippers as part of your exercise routine.

By regularly doing gripping exercises to work the forearm flexors, as well as opening exercises to work the forearm extensors, you will strengthen your entire hands and build strong muscular forearms.

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I’m super pumped to get my new bodybuilding blog up and running. This is really going to help me deliver even more killer muscle building and fat loss advice that will help you take your physique and muscular development to the next level.

There is a lot more “bells” and “whistles” with this newer updated blog compared to my old blog…

Note: I’m still keeping the old blog online as an archive as there is almost 2 years worth of valuable posts at: http://www.LeeHayward.blogspot.com and I certainly don’t want to get rid of it.

So what I need you to do now before you go any further, is to make sure that you have entered your name and e-mail address in the form above and download my FREE Muscle Building Training Course. This will give you the foundational base of training information that you need to get started building your ultimate body. Plus you’ll also get on going muscle building and fat loss training tips from my a few times per week.

Another thing I suggest you do is get yourself set up with a Gravatar (globally recognized avatar) at: http://en.gravatar.com

This will add your face and personality to your comments.  It’s always more enjoyable to see another persons face when conversing.  It’s not mandatory but I encourage you to do so. You only need to set this up once which is great because if you post on other blogs or forums on the Internet, many of these websites will recognize your Gravatar.

I really encourage you to share your feedback with me by leaving your comments to the blog posts. This allows you to become part of the Total Fitness Bodybuilding community and it gives me valuable feedback and direction as to what things we should focus on and where we can improve the website in the future.

We also have the option for you to share these blog posts via Social Media outlets like FaceBook, Twitter, StumbleUpon, and many more!  By sharing content, you help others and bring more people to this site to continue to make it even bigger and better.

If you enjoy a post, send it to your Twitter friends, post it to your Facebook news feed, or simply email it to your contacts.  The sharing tool below each post makes it so easy!

In fact I need your help with sharing this site and all the valuable information on it!  Together, we can help so many people better themselves and get in their all time best ever shape!

I’m looking forward to chatting with you in the comments section!

In fact you can leave your first comment right now below and introduce yourself on the new blog!

all the best,

Lee Hayward

(Your Muscle Building Coach!)