 Question is from Natalie gets what are the pros and cons of super setting super setting? So super setting is I think there's a few different definitions But the traditional definition of a super set is taking two exercises just two and Doing one after the other one without any rest Now some of the benefits of doing that well depends how you combine exercises if you're combining exercises that work different parts of your body a Lot of the benefits tend to be more of a stamina and endurance type of benefit And it tends to be a little bit more local more generalized I would say for the whole body if you superset for the same body part Like I say let's say I do one chest exercise and then I go to another chest exercise very quickly I get endurance more locally in the chest But the reason why you see people super setting typically with weights is because of the pump Yeah, the the the blood that rushes to the muscle In a superset is just it's amplified tremendous. Yeah, you get a phenomenon is my bodybuilders Love doing supersets is always looking for that. Well, this is why it's included in most of the hypertrophy phases in our programs When the when the adaptation or the desired outcome of what we're chasing in that phase of the program is hypertrophy Circle plasma hypertrophy getting the pump. It's an incredible tool But like any other tool it you can use it and you can abuse it I for sure was a kid who abused this I Chased I did my first workout with supersets and had the most massive pump I ever had in my life that's all I'm doing and now I fell in love with it And then I was mr. Super set guy every time I trained I always Super said because I love the feeling of the pump now Like anything else the body adapts and gets used to that and then the the original benefits that I got from it Initially start to diminish and so if you are Super setting or using that tool use it intermittently and like we put the way we program it in our programs It'll be in a phase So you won't see super setting any longer than about three weeks Maybe four weeks tops inside the program then you'll phase out of it and do a more traditional Straight sets where you have resting in between exercises, but incredible benefits, especially when chasing the pump But like anything else and any tool, you know The more often and more regular you do it the the the return start to diminish and you want to move and phase out of that One of my one of the other benefits of a super set and this can't be Understated I think oftentimes we focus on the physiological response from an exercise like oh, this is good for Strength and endurance and a pump or time bill and not just time. That's also a good point. I'm glad you brought that up But there's another one There are psychological benefits to working out Okay, and super setting for example Sometimes I like to superset opposing muscles. I like to superset biceps with triceps or chest and back now Why did you get a massive you look huge dude? If you're good, you grow three inches It feels phenomenal you pump. I remember reading articles about this. That's a good one of Arnold's favorite supersets was Chin-ups to bench press he loved working lats and in chest and in a super set And I don't know if there's necessarily a physiological benefits aside from the fact that you're moving from one to the other I don't know if there's a benefit from the fact that you're working opposing muscle groups But the fact that both sides of my body get a great pump, you know, psychologically speaking. It's fun It's a lot of fun and that definitely plays a role in training You know enjoying what I look at it the same way that I or at least how I use it now The same way that I use tools like like hit training or circuit training It's like a great tool all kinds of great studies around the benefits behind it like anything else if you do it all the time Then those those benefits diminish, but use it when it makes the most sense So well supersetting for me is great because it's a great way to get a lot of volume in a short period of time So if I know today is a day where I like, you know in a perfect world for me I've got 90 minutes to two hours like that's where I can stroll in the gym Mobility walk on the treadmill get my mindset right like get hydrated Get into a great workout slowly ramp up and then cool down like that's perfect role for me But that's not every day. That's a that's a blessing when that happens a lot of times what ends up happening is oh shit I'm looking at my clock Katrina told me she needs to be home by four because there's no one there for max And it's already three right now I'm already I've only got 60 minutes tops and I haven't even started yet today's a great day to do some supersets Like I want to still accomplish all that volume and I'm limited on time today to keep up my my training regimen Okay Well now I'm gonna throw supersets and guess what because I don't do it on a regular basis all time whoo the body responds Oh, yeah, here's here's three of my favorite ways to superset. So one is Same body part exercise to exercise really doesn't matter if they're you know, both compound both isolation It's just fun to work on the same muscle with a different exercise without any rest in between the exercise So that's one the second one is opposing muscle groups. I just talked about that biceps and triceps chest and back quads and hamstrings Phenomenal supersets and the third way is known as a pre exhaust And this one was I first learned about reading the book called heavy-duty bike bike Mike Menser And what he would talk about is doing a isolation movement on a muscle and then immediately going to a compound movement So you pre exhaust the muscle with an isolation movement. So let's say I do flies for my chest Then I go to a bench press you have to go way lighter on the second exercise That's another great way to do a superset