2Many years ago when people began to use weights to build muscle they basically did standard exercises with barbells and dumbbells and sets of 3 with 8 to 10 reps.

It was the norm to workout three days a week and most likely three exercises per body part consisting of 3 sets for each at 8 to 10 reps.

Then thoughts had changed to splitting up the body parts on different days because it was too much of a drain to work the entire body in one day.

The problem was the gyms back then were only open 3 days for men and 2 days for women so it would stagger workouts into the following week throwing off the cycle.

But never the less it was used and the workouts would spill over to the following week. Great results were made like this but in bodybuilding most are always looking for new ways to attack a muscle.

This is where supersets came in
. For example you could work opposing muscle groups such as chest with back.

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Lets say Bench Press superset with Chins, for 3 sets, then Incline press superset with Seated Lat Pulls, following up with Dumbbell Flys superset with One Dumbbell pull over on the bench.

BENCH PRESS

 

CHINS

DUMBBELL FLIES

 


PULLOVERS

LAT PULLS

These are just examples and can be varied but it’s a good way to quicken the work out and get results.

You can do this with every opposing muscle group as it would be with Biceps superset with Triceps. Your choice of exercises.

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