The supersets method
Well, supersets have already been covered partially because all pre/post/ pre and post-fatigue methods are supersets. Supersets can be any coupling of any exercises done without any pause between them. However in this part of the article I will talk about 1 type of supersets: The Antagonists supersets.
An antagonists superset is the coupling of two exercises that work opposing body parts. This method allows you to do twice as much work in the same time period, which is a big time saver. It can also lead to a higher GH release, which might or might not be beneficial for added hypertrophy gains. I feel that, compared to all the other training methods detailed so far in the first two parts of this article, that the antagonists superset is the least intensive and least effective method to stimulate hypertrophy. However I find it particularly useful and effective when it follows 2-3 weeks of the pre and post-fatigue method. It allow your body to recover (because you do only half the work for a specific muscle group) while continuing to gain muscle.
Here is an example of an antagonists superset:
A1. Bench press 10RM
A2. Lat pulldown 10RM
3 minutes of rest
B1. Bench press 10RM
B2. Lat pulldown 10RM
3 minutes of rest
C1. Bench press 10RM
C2. Lat pulldown 10RM
3 minutes of rest
D1. Bench press 10RM
D2. Lat pulldown 10RM
3 minutes of rest
E1. Bench press 10RM
E2. Lat pulldown 10RM
The drop set method
The drop set method, if pushed to the extreme, can be even harder then the pre and post-fatigue methods. The drop set method is an extension of the post-fatigue method where you use the same exercise with a lighter load after your main set. Only, in the drop set method you add 2-6 additional post-fatigue sets of the same exercise with gradually decreasing loads. This method is probably the best to fully stimulate a muscle group, but it can be truly excruciating and hard. And like the pre and post-fatigue method is should never be used for more than 2-3 weeks straight. Always remember to stay within the 8-12 total sets range (if you use 6 drops in a set do only 2 bouts)
Here is an example of an "easy" drop set:
A1. Bench press 10RM
A2. Bench press 4-8RM with 20% less weight
A3. Bench press 4-8RM with 20% less weight
3 minutes of rest
B1. Bench press 10RM
B2. Bench press 4-8RM with 20% less weight
B3. Bench press 4-8RM with 20% less weight
3 minutes of rest
C1. Bench press 10RM
C2. Bench press 4-8RM with 20% less weight
C3. Bench press 4-8RM with 20% less weight
3 minutes of rest
D1. Bench press 10RM
D2. Bench press 4-8RM with 20% less weight
D3. Bench press 4-8RM with 20% less weight
Example of an "average" drop set:
A1. Bench press 10RM
A2. Bench press 4-8RM with 20% less weight
A3. Bench press 4-8RM with 20% less weight
A4. Bench press 4-8 RM with 20% less weight
3 minutes of rest
B1. Bench press 10RM
B2. Bench press 4-8RM with 20% less weight
B3. Bench press 4-8RM with 20% less weight
B4. Bench press 4-8 RM with 20% less weight
3 minutes of rest
C1. Bench press 10RM
C2. Bench press 4-8RM with 20% less weight
C3. Bench press 4-8RM with 20% less weight
C4. Bench press 4-8 RM with 20% less weight
Example of a "hard" drop set:
A1. Bench press 10RM
A2. Bench press 4-8RM with 20% less weight
A3. Bench press 4-8RM with 20% less weight
A4. Bench press 4-8 RM with 20% less weight
A5. Bench press 4-8 RM with 20% less weight
3 minutes of rest
B1. Bench press 10RM
B2. Bench press 4-8RM with 20% less weight
B3. Bench press 4-8RM with 20% less weight
B4. Bench press 4-8 RM with 20% less weight
B5. Bench press 4-8 RM with 20% less weight
This complete the overview of the possible hypertrophy methods. All and all it gives us 26 hypertrophy techniques (or 29 if you count the easy, average and hard drop sets). Which is enough techniques to train all year for increased hypertrophy while only using the same technique after 3-6 months (You will rotate the technique you use every 1-2 weeks ... more on that in part 3). And if you use different exercises on your both times on a particular technique you will train in a slightly different manner every 2 week while keeping the same nature of training. As Charles Poliquin says, you will train differently enough to vary the stimulus and avoid overtraining and similarly enough to keep making gains!
Part 3 will come sometimes between Friday and Monday. I'm writing this 3 parts series as fast a I can because I know that the sooner it will be over, the sooner you'll start getting huge! So expect the final part soon enough.
Until then, train hard!
Segnalibri