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Fitness/Health, Weight Training

Gotta Love Supersets

Training at the moment comprises of keeping reps in the hypertrophy phase to increase muscle size and using supersets to keep the heart rate fairly elevated and produce a good ‘pump.’  Supersets mean that you complete 2 or more exercises (usually 2 or 3) back to back resting only as long as it takes to get to the next station, grasp the weight, and take a focused breath.  For me, supersets work best when using antagonistic muscles and actions, i.e. push/pull, bicep/tricep, pectorals/rhomboids.  Supersets are a great way to get in the gym, get your work done, and get out quickly.  They also help you keep your focus intact and let your fellow gym rats know that you are there to LIFT, not small talk (wearing headphones also help this).

Supersets have been around for decades, and their praises are sung loudly and repeatedly by Dave ‘The Blonde Bomber’ Draper in his book, Brother Iron, Sister Steel.  Dave waxes poetically about what it means to weight train and provides a great template for both the beginner and veteran.  Check it out.

10/29/13  Shoulders/Arms

30 min 3.5MPH@5 degrees walk

Barbell Overhead press 8/6/4/2

Superset 1

  • Arnold Press 12/10/8/6/4
  • Alternate grip chins 5 x 2 (go slow and focus on contraction even more so here)
  • Lateral Raise 12/10/8/6/4

Superset 2

  • Bent Bar curl 12/10/8/6
  • Tricep ext (OH) 12/10/8/6

Superset 3

  • Dips 12/10/8/6
  • Supinating curl 12/10/8/6
  • Tricep Push Down 12/10/8/6

Superset 4

  • Crunch 4 x 20
  • Hammer curl 4×4/arm

About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.


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