2970: Best Supersets for Every Muscle Group | Chest Back Shoulders Legs Arms and Core

SPEAKER_1 (0:00)

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump, with your hosts, Sal Di Stefano, Adam Schafer and Justin Andrews.

Sal Di Stefano (0:13)

You just found the most downloaded health, fitness and entertainment podcast in the history of all time. Approaching over half a billion downloads. This is Mind Pump, today's episode, we talk about supersets. The best supersets for every muscle group. This episode is brought to you by a sponsor, Zebiotics. So Zebiotics is interesting. It's actually the only product of its kind on the market. It's patent pending. It's a genetically modified probiotic drink, designed to be taken before you drink alcohol. Now, why is that? Well, the bacteria has been modified to break down acetaldehyde. This is one of the negative byproducts of alcohol. So typically your liver breaks down most of the acetaldehyde and you're fine, but some of it gets released in your gut and gets absorbed in the bloodstream. When that happens, you get nasty side effects, like you feel like crap, you're tired, you feel dehydrated, maybe achy. So when you drink Z-Biotics for 36 hours, this bacteria is in there, breaking down acetaldehyde. It's the pre-alcohol drink. It's the only one of its kind. Go try them out. Go to zbiotics.com/mindpump26.

That's zbiotics.com/mindpump26.

Use the code mindpump26 and get 15% off. Also, for the first time in MindPump history, we now have the software and the trainers to individualize a Maps program for you. If you're watching this or listening to this right now and you would like a custom workout written just for you with your goals, your fitness history, the equipment you have access to, how many days a week you want to work out, if you want a program that's individualized, we will do it for you. Here's how it works. Go to mymapsprogram.com, fill out the questionnaire. Within a week, you will talk to one of our trainers, a real human being, a trainer who works for Mind Pump will call you, you get on with them, and they will deliver to you an individualized maps workout program. It's at mymapsprogram.com.

Justin Andrews (2:12)

All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com?

I'm talking right now. Hit pause, head on over to mindpumpstore.com. That's it. Enjoy the rest of the show.

Sal Di Stefano (2:28)

Super sets. This is an old school bodybuilding technique. It's an intensity technique designed to develop particular body parts. Bodybuilders love them.

Are they valuable? We're gonna talk about them today, what they are, the different types of supersets. Then we're gonna talk about our favorite supersets for every body part so you can try it yourself.

SPEAKER_1 (2:49)

Let's get super.

Adam Schafer (2:50)

Are you supersetting a lot right now?

Sal Di Stefano (2:52)

I am, but not for this category. It's more for time. So it's more just to save time.

Justin Andrews (2:58)

It's a good time-saving technique.

Sal Di Stefano (3:00)

It can be.

Okay, so let's talk about what a superset is first. So someone's like, what's going on here? Is it a set you do with a cape on your back? No. That's not what a superset is. Because that's what I do.

Adam Schafer (3:10)

That's what you all were thinking.

Sal Di Stefano (3:13)

No, a superset is technically, and there's different kinds of supersets and people will call them different things, but technically, when bodybuilders refer to a superset, it's two exercises back to back. That's all it is. With no rest in between. With no rest in between. So you go from one exercise to another. Now, for the sake of this episode, what we're not going to talk about are supersets that target different muscle groups. Okay, so like what you just asked me about, Adam, I'm doing antagonistic muscle group supersets. So I'll do like a chest exercise to back.

And that's really just to save time because my chest is fatigued, I can go do a back exercise and not really get too much fatigue in the back exercise. And that's just to save time. But these supersets are for the same body part.

Justin Andrews (3:56)

Yeah, you're trying to really maximize that pump by going back to back.

Sal Di Stefano (4:00)

Yes, yes. And there's different ways to use these. And I don't know, I like supersets for this category, particularly for what you said, Justin, to really get just a crazy pump in that muscle. It's like you're going to explode. And to really feel it. And there's different ways of doing this. And so one way of doing this, and this is the first time I ever did a superset, I did what's known as a pre-exhaust superset. So at this time I'm 15 years old, so I've been lifting weights for about maybe a year.