![]() Equipment: Commercial gym or well-equipped home gym.Training Split: 4-day split in Weeks 1, 3, 5 6-day split in Weeks 2, 4, 6.Workouts per Week: 4/6 – 4 weekly workouts in Weeks 1, 3, 5 – 6 weekly workouts in Weeks 2, 4, 6.If you really want to get the heavy-light effect, you can mix and match the main rep ranges used during the 12-week program: 12-15, 9-11, 6-8, and 3-5.Old School Bodybuilding (OSB) Program Snapshot To mimic the above sample supersets, simply pair the first and third exercises (bench press to incline dumbbell fly) and the second and fourth moves, flipping the order to pre-exhaust (cable cross-over to incline barbell bench press).įor triceps, there are three exercises listed, so it doesn't work quite as neatly, but you can still pair two of the three moves (say, triceps push-down and lying dumbbell triceps extension) and do the third (cable rope overhead extension) on its own.įor calves, superset the two exercises listed (standing and seated calf raises).Īs for the heavy-light component, Shortcut to Size has you doing the same reps for all exercises for each muscle group. ![]() Shortcut to Size offers many opportunities to incorporate supersets, which helps you get in and out of the gym in less time.įor example, in Day 1-the chest, triceps, calves workout-you do four exercises for chest, two compound moves and two isolation moves. Workout correctly the first time, every time.Īdding Heavy-Light Supersets to Shortcut to Size Quickly read through our step-by-step directions to ensure you're doing each I also provided examples of different rep ranges to show variety. I included two supersets per body part to show the pre-exhaust on the second pair of exercises. Sample Heavy-Light Superset Workoutīelow are superset pairings for chest, back, legs, and triceps. The second superset flips the order to deliver the pre-exhaust. In adding the heavy-light technique, you do the first superset with the compound move first, followed by an isolation exercise. This one includes two supersets per muscle group-four exercises total. In most of my programs, each muscle group is trained with multiple exercises. Pre-exhaustion is a great technique for building muscle and using it within a superset will further enhance fat loss by boosting the body's metabolism. Combining Supersets with Pre-ExhaustĪnother technique I like to add to supersets is pre-exhaustion, where you train an isolation (single-joint) exercise before a compound (multijoint) move. This strikes the perfect balance between maximizing calorie burning during workouts and bumping up EPOC afterward. Throughout the eight weeks, your muscles are exposed to pretty much all weights and rep ranges. Weeks 7-8: 3-4 reps for heavy exercise, 26-30 reps for light exerciseĪs you can see, in the last four weeks, you're going both very heavy and very light in each in of your same-body-part supersets, whereas in the first four weeks the reps stay more in the moderate range, never dipping below seven or going higher than 20.Week 5-6: 5-6 reps for heavy exercise, 21-25 reps for light exercise.Weeks 3-4: 7-8 reps for heavy exercise, 16-20 reps for light exercise.Weeks 1-2: 9-10 reps for heavy exercise, 12-15 reps for light exercise.Here's how the reps progress through the program: You have two types of periodization occurring here simultaneously: linear periodization on the heavy exercises, where weight gets progressively heavier and rep counts decrease, and the opposite-reverse linear-on the light exercises. Every two weeks, the heavy weight gets heavier and the reps lower, and the light weight gets lighter with higher reps. In Super Shredded 8, each superset includes a heavy and a light exercise, but the weights don't stagnate. I bring this up because my heavy-light technique, as illustrated below, uses same-body-part supersets. Nowadays, any time two exercises are done back to back, regardless of what muscles they train, it's called a superset. When the two exercises train the same muscle group, it's technically called a compound set-but that's semantics at this point. After the second exercise in the pairing, you take a rest, then repeat the process.Īs documented by Joe Weider more than 50 years ago, a true superset involves exercises for opposing muscle groups for example, chest and back, biceps and triceps, quads and hamstrings. Generally speaking, the superset is a straightforward technique: two exercises performed back to back with no rest in between. By alternating high reps and low reps within supersets, you'll take your intensity to the next level and start seeing results in muscle size and fat loss in a matter of weeks, plateaus be damned! Supersetting Basics I first introduced these pairings in my Super Shredded 8 program. One of my favorite creations is the "heavy-light" superset. Supersets show up in many of my programs, both here on and on my membership site,, but I'm constantly changing the way I use them.
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