Jake Wilson's Project Mass: Superset Training

New Exercise and Fitness Review

Supersets are a great way to increase the lactate and metabolic stress of your working muscles. They’re very effective and, thankfully, very simple. To do a superset correctly, simply perform one exercise after another without resting between exercises. After you’ve finished each exercise, you’ve completed one superset!

This advanced training technique is utilized often throughout Project Mass, so make sure you understand this method before you begin doing it.

Project Mass Trainer
Watch The Video – 1:51

In the video, you’ll notice that Lawrence does seated military presses, which really hammer the front deltoid head. He supersets that exercise with lateral raises, which work the middle delts. Putting these two exercises together will build a symmetrical and fully developed deltoid complex.

Giant-Sized Gains

Throughout Project Mass, you’ll not only do supersets, you’ll also do giant sets. Giant sets are very similar to supersets in that you’ll do different exercises back-to-back, without rest. However, giant sets are built with three or more exercises, whereas supersets only contain two exercises. Giant sets will add even more intensity to your workouts!

About The Author

Jacob Wilson, Ph.D., CSCS

Dr. Jacob Wilson, Ph.D., CSCS*D is a professor and director of the skeletal muscle and sports nutrition laboratory at the University of Tampa.

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Jake Wilson"s Project Mass: Superset Training

Chest By Casad: Superset Chest Video Workout

New Exercise and Fitness Review

I love training chest. I’m always in pursuit of more size and strength, but I don’t bulk, at least in the traditional sense. I prefer to keep my gains lean, so I intensify most of my workouts with supersets, trisets, and giant sets. I lift some heavy weights, but I also mix in volume. This combination keeps me lean and spurs growth, but don’t just take my word for it. Try the workout below!

Brian Casad
Watch The Video – 8:37

Chest by Casad Workout

I perform this workout once per week. If you’re currently in a chest specialization phase or really feeling plucky, try it twice per week. Visualize the muscles being worked for best results!

• Incline Barbell Press
  1 warm-up set of 20 reps


• 
  

  Superset

  
  


• Incline Barbell Press
  3 sets of 10, 8, 6 reps


• Incline Dumbbell Press
  3 sets of 6-10 reps, rest 1 minute between supersets


• 
  

  Superset

  
  


• Flat Bench Dumbbell Flye
  4 sets of 12, 12, 10, 10 reps


• Incline Push-Up
  4 sets to failure, rest 1 minute between supersets


• 
  

   

  
  


• Cable Flye
  3 sets of 15, 15, 12 reps, 1 set to failure

Chest by Casad Breakdown

Before I get into sets of heavy weight, I start off with an easy warm-up set of 20 reps on the incline barbell press. It gets blood flowing into the muscles and also helps me stretch the target area, preparing the whole chest for the workout to come.

I start this workout with the incline press, from the barbell into the dumbbells, because incline is the most difficult exercise in the workout. Here you lift with heavy weight. You never want to wait until the end of a workout to exhaust your muscles. Go with the hard stuff in the beginning, then lift with more focus in the end.

I like to push myself with these supersets. I like to put it out there and see what my muscle has got. You almost go to failure on each set.

At the very end of the workout, I transition from supersets to straight sets for the cable flye. That’s the time to focus on the chest, squeeze, and push the development of that valley between the pecs.

Tips on Technique

Incline barbell press

Change hand placement and add weight for each superset

• Superset 1: Close grip


• Superset 2: Medium grip


• Superset 3: Wide grip

Incline dumbbell press

Use the same weight for all three supersets. Concentrate on form.

Dumbbell flye

Bring the weight down, supinate slightly at the bottom of the movement, and then lift to the top position. Increase the weight on the third and fourth sets.

Incline push-ups

Go for a power approach. Don’t lock your elbows every time. Keep tension on the muscle and keep repping!

Cable Flye

Cable flye

Use the same weight for the first two sets. Increase the weight for the third set (12 reps), and then decrease the weight for the final burnout set.

About The Author

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Chest By Casad: Superset Chest Video Workout