Leg Blasting With All Supersets


I use a lot of variety and “muscle confusion” in my training, but even so, there is a thread of consistency that runs through most of my workouts. In other words, in every workout, something changes while something stays the same and builds on the previous workout. However, every so often, I completely change my “typical” style of training for something totally different or even off the wall, just for the “shock” value. Such was the case today when we did a session consisting of 100% supersets, which was also very hamstring and posterior chain focused…

Here’s what today’s session looked like (commentary to follow)

A1 Stiff legged Deadlift
1 set X 225 lbs X 20 reps
1 set X 225 lbs X 20 reps
1 set X 245 lbs X 17 reps, pause, then 4 more reps
A2 Dumbbell Leg Curl (on decline bench)
3 sets X 30 lbs X 8-10 reps
B1 Lying Leg Curl
3 sets X 200 lbs stack X 6-8 reps
B2 Step back Lunges with dumbbells
3 sets X 30 lbs X 20 reps per leg (40 reps total)
C1 One legged Leg Press, slow continuous tension ¾ reps 4030 tempo
3 sets X 190 lbs X 12 reps
C2 One legged Dumbbell Stiff Legged Deadlift
3 sets X 30 lb dumbbells X 10-12 reps
D1 Quad blaster Squats
30 lbs dumbbell X 10-12 reps, then drop dumbbell continue with bodyweight
D2 Leg Extension
160 lbs X 12-15 reps

Workout Commentary

Sometimes after doing a lot of straight sets of heavy squatting or front squatting, as the case has been last few weeks, I need to lay off heavily loading the spine, but continue to keep the intensity of the workouts high.

Sometimes I also need to focus more on the hamstrings and posterior chain (hamstrings, glutes and low back) more than the quads. It often becomes a matter of habit to squat and do quads first on a leg day, then hamstrings second, and whatever gets done last in any workout tends to get somewhat neglected as you are always more fatigued later in the workout. So… in order to prevent puny hamstring syndrome, we flip the order and sometimes do hamstrings first, and instead of ½ to 2/3 of the workout volume on quads we do the reverse.

And sometimes, I simply like to do a workout that is completely different from my usual style of training.

We did all of the above today by doing hams first, by skipping the squats (except quad blaster squats) and by doing 100% supersets. in fact, this program uses 4 different types of supersets which I’ll explain below

Post exhaust group supersets

A post exhaust superset is where you select a compound exercise and then follow it with an isolation exercise. Because the compound exercise is performed first in the superset combination, this allows you to train that exercise heavier than if you did the reverse (pre exhaust). Therefore, you could say that post exhaust is “size and strength, then pump” An example is stiff legged deadlift supersetted to dumbbell leg curls. Another example is Any squat exercise (including quad blaster squats as we did today) supersetted to leg extensions

Pre-exhaust supersets

Pre exhaust was invented by Robert Kennedy of Muscle Mag international and popularized in the Nautilus days of Arthur jones and HIT training. A pre exhaust superset is where you choose an isolation exercise first and then follow it with a compound exercise. This allows you to take a target muscle group beyond the normal point of fatigue and failure by using the assisting muscles in the 2nd (compound) exercise. A true pre exhaust superset would be like a leg extension supersetted to a squat, lunge or leg press. Another example would be a leg curl supersetted to a stiff legged deadlift. Today we did a “pseudo pre exhaust superset” by performing lying leg curls to step back lunges. I say “Pseudo” because this was an isolation followed by compound exercise, but lunges hit quads moreso than hams.

Same muscle group supersets

In todays fitness literature there is a ton of information being published about supersets, but most of it is focused on antagonistic supersets such as quads to hams or chest to back (or the opposite movement pattern such as push to pull), or on “non competing body part” supersets like a row (upper body) and a squat (lower body), and so on. these methods can be great for fat loss and conditioning, but for bodybuilding I actually prefer same muscle group supersets. Examples today include quad blaster squats supersetted to leg extensions and stiff legged deads supersetted to dumbbell leg curls

Antagonistic supersets are where you work the muscle on the other side of the joint, Ie, quads to hams, chest to back or biceps to triceps. Antagonistic supersets we used today included leg press (quads) to one leg stiff leg dead (hams) and leg curls (hams) supersetted to lunges (quads)

Hi-low rep supersets

Using different rep ranges in your superset pairs is a great method that is often overlooked. When most people do supersets, they focus mostly on their exercise selection, as rightly they should. But one thing they miss is the choice of rep range.

It can be extremely effective to pair a heavy exercise (6-8 rep maximum) with a lighter exercise (20 reps). For example, we did 20 rep stiff leg deads followed by 8 rep dumbbell leg curls. Next, we selected a 6-8 rep max for lying leg curls (heavy), then immediately went into step back lunges for 20 reps per leg (40 reps total). It knocks the wind out of you, for sure. Excellent for conditioning and fat loss, plus muscle growth at the same time. You cant lose… if you can hack it.

That’s was it for today. Without doing any heavy squats, we blasted the daylights out of our legs. Of course we will be back to squatting next time. When it comes to packing on the beef, you always have to go back to the basics, but when the basics are getting stale, your joints ache or you need to prioritize another body part, don’t be afraid to mix things up and try something different.

Have …er… “fun”… with these superset methods. Drop me a note and let me know how you like em!

TV in NJ

PS. By the way if you dont know what “quad blaster squats” are, refer to the previous 3 posts!

The Secret Muscle Building Weapon Has Arrived

The Secret Muscle Building Weapon Is Unveiled

Introducing The Quad Blaster

PPS If you enjoyed today’s info, you will LOVE This:
The Quad Hobbler – Leg Training That Will Make You Limp

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Comments on Leg Blasting With All Supersets Leave a Comment

May 14, 2007

alberto castillo @ 3:17 pm #

hi again!! tom
today i went to the gym, and i do it this workout, this techniques are my favorites, i love supersets,i think its the most lovely technique i ever done and i love hardcore bodybuilding, i dont know why this workout dont have a comment so ,ill be a honor be the first to give it, this routine its 5star workout…
see you tom

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