Super Sets - Page 2

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Post-exhaust. The opposite of pre exhaust is post exhaust. In a post exhaust superset you would again choose a basic compound movement and an isolation movement. This time, however, you would perform the compound movement first and the isolation movement second.
Examples of post exhaust superset, compound 1st, isolation 2nd include
(1)Leg Press / (2)Leg Extension
(1)Incline Bench Press / (2)Incline Dumbbell flyes
(1)Press Behind The Neck / (2)Dumbbell Side Laterals
(1)Close Grip Bench Press / (2)Rope Pushdowns

Compound superset. This type of superset involves supersetting two compound exercises
which is very intense and exhausting on the body. An example would be
supersetting squats with leg presses. I would only recommend this type of superset to the
seasoned weight trainer as its very taxing on the body, and I'd also recommend plenty of rest after this session!
Example of a Compound superset include:
(1)Squats / (2) Leg Press
(1)Bent Over Rows / (2) Deadlifts

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 during pre-contest or definition phases when mass and strength
are no longer the primary concerns.
Example of Isolation supersets include:
(1)Dumbbell Flyes / (2)Cable Crossover
(1)Leg Extension / (2)Hack Squat

2. Antagonistic muscle groups. When you do two exercises in a row for the samemuscle 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.

Examples of the antagonistic superset include:
(1)Barbell Curl / (2) Tricep Extension
(1)Leg Extension / (2)leg Curl

Summary
Supersets can offer a Super charged workout. When slotted in with your conventional
straight sets training, supersets can offer the extra burn and forcing your muscles to grow.
Supersets are great if you're short of time or you're just getting bored with the same old
all the time. So give it a go if you want to see some super results!