Two of my favorite weight training techniques for maximum intensity are supersets and rest-pause sets. The goal for building muscle is reaching muscle exhaustion. You often have to go beyond just doing straight sets to achieve that. Supersets and rest-pause sets are one of the best ways to get there, in my opinion. And I ended up using both techniques for this morning’s workout.
In my current workout routine, Fridays are kind of a free-for-all workout. This gives me an opportunity to hit a few body parts a second time for that week. I will usually throw in several and just do less volume for each to get a good overall pump. This morning, I did a little back, chest, triceps, and biceps (in that order). I’m also throwing in what I did for abs and calves.
Multi-Muscle Workout – Supersets & Rest-Pause
Lat Pulldowns: 5 sets x 12 reps
– superset with –
Reverse Pulldowns: 5 sets x 8-10 reps
Bench Press: 5 sets x 12 reps
– superset with –
Dumbbell Flyes: 5 sets x 10-12 reps
Rope Extensions: extended rest-pause set x 75 total reps
Incline Dumbbell Curls: extended rest-pause set x 75 total reps
Machine Crunches: extended rest-pause set x 75 total reps
Seated Calve Raises: extended rest-pause set x 75 total reps
To some, just two exercises may not sound like enough volume to exhaust the muscle. But as you can see, there are 10 collective sets done for each with supersetting. When I got to arms, I just did what I call an extended rest-pause set. I ended up doing the same for abs and calves.
Supersets are basically going from one exercise immediately to another exercise with no (or minimal) rest. The idea is to keep the blood pumping into the muscle. And you don’t have to superset the same body part. For example, you could go from bench press to lat pulldowns instead of going to flyes. Supersets are a great way to build muscle while burning some excess fat and also keeps your heart rate up.
Rest-Pause Set Defined
I love rest-pause sets! I can’t say enough good things about them and I use them in almost every workout these days. The concept is similar to supersets. The difference is you’re sticking with the same exercise and same weight. So you’ll perform a set, rest about 7-10 seconds and perform another set using the same weight. And extended rest-pause set is where you do this multiple times. I’l often set a goal of 75 total reps and ‘rest-pause’ until I hit that number. Like supersets, rest-pause sets are also an excellent way to build muscle while burning fat.
Train with Passion,