Supersets

For cardio training, I usually do supersets as well as depending on the mood other types of cardiovascular training like bike, running, etc.

Typically, my sessions will run about two hours. My coach gives me big supersets, I find that to be more bang for your muscle buck! Compounds complimented with more explosive or longer rep sets. When I’m in the off-season, I focus predominantly on compound lifts — putting those extra calories to good use!

I generally start my workout with one to two key compound lifts (such as squats, deadlifts, hip thrusts, shoulder press, bench press, or some form of row) where I push to go heavy with a lower rep range (5-8) and then work into more accessory work and supersets/circuits to keep it fun and faster paced!

My workouts are always short but very intense. Heavy compound lifts combined with one or two isolation exercises max. I train with my brother Erko Jun and do supersets constantly with very little rest in between. This works the best for us on strength and condition wise.

I will lift just shoulders one day, just back one day, and the last day I will do a full upper body. I always superset a strength with a cardio piece – kinda crossfit style. For example, I may do Arnold press for an exercise, immediately followed by running 200 meters. This type of training ensures that my cardiovascular system stays up to par with my strength training.

For pre-comp fat loss techniques, if your carbs are low, put them before and after your workout and train heavier. Also, it’s a good idea to increase cardio steadily over a period of time and superset exercises.

However, I am always working different combinations of muscle groups and volume using intensity as the only standard. I love to challenge myself and muscle groups and I incorporate circuits, supersets, drop sets, pyramid sets at volume sets at different times.

My sessions alternate between old school strength training and HIIT. The strength training sessions are performed in supersets and are broken down into Chest/Tricep/Shoulders, Back/Biceps and Legs/Glutes with elements of HIIT mixed in.

Also, I used to workout for an hour or more. Switching to a 30-minute workouts was a game changer. I maximize my time by training just two to three muscle groups per workout, taking short rests and including supersets and circuits.

Now I’m training each muscle group twice per week. Until now I tried many different approaches from hypertrophy training, strength training, supersets, tri-sets, and even Giga sets, GVT, descending and ascending pyramid when it comes to reps and sets, single muscle group per day, etc. Nowadays I’m putting the focus on proper form with low and high sets/reps/weights approach.

Doing whatever I can fit into a session (eg. if I have only 25 minutes I will superset everything!)

When it comes to training, I like to keep things simple. Hit compounds in every session, superset most exercises and train consistently. I’ll train six days a week with one rest day and follow an easy split of legs, chest and back, shoulders and arms… repeat!!

I also like to combine athletic conditioning into my bodybuilding programming. On leg day, for example, I’ll superset deadlifts with flip weighted jump squats. I love high reps for muscle endurance, and I’ve learned over the years that they can be really beneficial for muscle building while promoting fat loss and aerobic gains.

I follow the program of my coach Alberto Calabrese from Argentina. He mixes in all types of methods to keep the muscle confused and responsive. We hit the muscles from all angles, supersets, giant sets, negatives, etc.

Arms(4 supersets (biceps/triceps), plus two more exercises on biceps)

Currently, I’m training four days a week. I’ll do two upper body days and two lower body days. On lower body days, I’ll split the workouts and train hamstrings and calves in the morning and then quadriceps at night. On upper body days, I’ll just superset dips with chips and then incline dumbbell press with Long Pulley Rows.

Lately, I have been really into full body workouts, specifically using circuits or supersets. With the two kids, my work and my husband’s job, two-a-days or two hours taking my time in the gym just is not realistic!

I don’t do supersets or giant sets and rest time between sets is about 1 minute and 30 secs. The rest between sets gives me time to properly do the next set for a range of 12 to 15 reps.

I superset everything and change it up often to constantly shock my body.

I go heavy on the main lift (deadlift, squat, bench) and lighter weights on the accessory exercises. Again, this depends on the season, I might do more bodybuilding style, close to failure, or supersets, giant sets if I was more focused on conditioning.

I’m a fan of doing supersets, so my sessions for each group are usually 18-22 sets. The truth is I absolutely hate cardio so I like to turn my weight session into a pseudo cardio session.

My sole purpose every session is to cause maximum damage or fatigue to the muscle being trained on that day by repeated reps utilizing supersets/drop-sets, etc. I’ve never been interested in one rep maxs, etc.

My training session is an hour, sometimes 30 mins if I am doing supersets. If not two hours including abs.

I usually train five times a week by splitting the big muscles, whole chest and triceps, back and biceps, shoulders, legs, upper chest and calves. All of my workouts don’t take more than 40 minutes, the majority of the time I do Supersets, Drop Sets or Giant Sets, it allows me to feel a better pump, get more blood into my muscles, burn more calories and reach High HR levels. The rep range stays between 15 and 25 per exercise.

I like variety in my training so I usually add some advanced techniques like supersets, dropsets, SST, peak contraction, rest pause.

When I am focusing on getting lean I hit cardio 1-2 times per day, 30-40 minutes per, strength training is more intense and faster paced. I will do quite a bit of Tabata, supersets, dropsets, etc. I use the same exact split as I do when bulking.

I tried to match them well with bench press and barbell rows and antagonist superset as I absolutely love that.