Advanced Weight Lifting Topics

Super Sets

Super sets are a very simple concept. You would perform one set followed immediately by another set of a different exercise. The second exercise can be for either the same muscle group or the opposing muscle group.

For example, you might perform one set of dumbbell curls (for the biceps) followed by a set of tricep extensions. This is an example of doing a super set with opposing muscle groups.

There are several benefits to doing super sets:

• Shortened workout time, because you're doing more exercises in a compressed amount of time by cutting down the number of rest periods between sets.
• Increased amount of work being done by a muscle or muscle group when the super set is for a single muscle group. The muscle is already fatigued from the first set, so by doing a different exercise you're typically hitting the muscle at a different angle and therefore recruiting different muscle fibers.
• Increased blood supply to the area, particularly when the sets are for opposing muscle groups. This increased blood supply aids in nutrient delivery to the muscles and helps clean out lactic acid.

Giant Sets

Giant sets are essentially the same thing as super sets, only you would perform 3 or more exercises in a row. Giant sets are typically done for a single muscle or muscle group.

An example of a giant set would be to do a set of squats followed by a set of leg extensions, which are then followed by a set of leg curls.

The benefits are the same as for super sets.

Plateaus

Hitting a plateau will happen to every weight lifter, and really every athlete, eventually. During a plateau your progress in lifting more or heavier weights from one workout to the next basically slows or stops.

The best way to get past a plateau is to vary your workouts. A more detailed description on how to deal with plateaus can be found in this blog post.

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