Isolation supersets - The fourth and final way to do a same muscle group superset is to superset two isolation exercises, such as cable crossovers and dumbbell flyes. This is a useful technique for isolating one particular muscle group or section of a muscle group to the exclusion of others. It is used most often during pre-contest or definition phases when mass and strength are no longer the primary concerns.

ISOLATION SUPERSETS:

Isolation Exercise #1

• Dumbbell Flyes 
• Cable Crossover 

Isolation Exercise #2

• Leg Extension 
• Sissy Squat 

Ok, now that you know all four types of same muscle group supersets, let's take a look at the other two categories of supersetting: antagonistic supersets and staggered supersets.

Antagonistic muscle groups When you do two exercises in a row for the same muscle group, it tends to significantly limit the amount of weight you can use because of fatigue and lactic acid buildup. Pairing opposing (antagonistic) muscle groups together can help you keep your strength up because as one muscle is working, the opposite one is resting.

Common examples include pairing biceps with triceps, chest with back, or hamstrings with quadriceps. This is also an excellent technique for bringing up lagging body parts (priority training). For example, barbell curls paired with Tricep pushdowns are a great combination for blasting the arms.

ANTAGONISTIC SUPERSETS:

Exercise #1

• Barbell Curl  
• Leg Extension 

Exercise #2

• Tricep Extension 
• Leg Curl 

Staggered sets - The final category of supersetting is staggered sets. A staggered set is a type of superset where you combine a major muscle with a minor and completed unrelated muscle. This technique is most commonly used for abs and calves.

The way you use this principle is to "squeeze in" a set of abs or calves in between sets for any major muscle group. For example, you could throw in a set of calves in between every set of chest you do. Instead of resting and doing nothing in between sets of chest, you are doing something productive - working your calves!

This gets your workout finished much more quickly and spares you the monotony that many people feel from doing these small body parts by themselvesAs you can see, many benefits can be gained from including supersets in your training program.

They are a proven technique for increasing intensity and bringing up lagging body parts. They allow you to gain muscle while working around injuries that might be aggravated with heavy weights. If your training program is getting stale, supersets can also help relieve your boredom.

Best of all, supersetting is a legitimate way to get more results in less time. If you need to squeeze a result-producing workout into a short period of time, then supersets could be the answer to your muscle-building prayers.

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