DON'T Use This Superset

The ALL NEW RP Hypertrophy App: rp.app/hypertr...
Become an RP channel member and get instant access to over 30 hrs of exclusive in-depth training and advanced science content! ➡️ / @renaissanceperiodization

[@rangequeen]

I think if I worked out with Dr Mike, I’d probably die.

[@robertbfunkii4686]

Die happy?

[@benwilms3942]

I think you'd find it'd be about training smarter than harder.

[@wojciechsawicki4733]

@@benwilms3942 nah, you need to train hard. People have vomited in his videos before

[@carastone3473]

Same!

[@elijahschnake3863]

you would die with the optimal stimulus to fatigue ratio

[@ChapatiMan]

How tf have u got energy for shit after a set of squats

[@ProffessorGeek]

u dont😭

[@maxschmidt9461]

Exactly. And finishing off the front delt after side raises isn't the worst idea IMO

[@MrCmon113]

After a set of squats my soul has to reform itself and find my body again.

[@MrCmon113]

​@@maxschmidt9461From an aesthetical perspective targeting the front delts doesn't make sense at all imo. Everyone naturally has way bigger front delts than side or rear.

[@therogueserafim271]

​@@MrCmon113well, most of us have big front delts because we love the bench and the OH press. Someone who doesn't or can't enjoy them is probably going to have to develop the shoulder through other means, like the front raise.

[@4kmentality]

I’m guilty of this 😭

[@Gabriel_JudgeofHell]

i am guilty of worse, i do lateral raises , front raised and rear delt flies supersettef

[@hotsoss1095]

@@Gabriel_JudgeofHellJesus Christ bro 😂 bench and rows got you covered for front and back already

[@dismaleclipse5587]

Loads of people do this ​@@Gabriel_JudgeofHell

[@nicolostd9982]

@@hotsoss1095 I would say it's not true for rear delts. Most lifters have underdeveloped rear delts imo, old school BBs used to give much more emphasis to that muscle group in order to have those amazing 3D looking delts (meadows taught the same)

[@renetol7148]

Me too😂 back to the lab i guess😅

[@ugk26]

I almost never disagree, but here I disagree quite a bit. The only shoulder routine that’s ever made my shoulders round and full is super setting 2 to 3 exercises. Laterals and without dropping the dumbbell straight into rear delts for 3. Upright row, front raise and cables for rear delts for 3 and then cable lateral raise, then insert whichever delt head needs more work. Typically rear. If I don’t crank insane intensity, my shoulders slope off and look terrible.

[@jadoonharis]

I think we need to see complete video for this. Because in Mike's Dumbbell Only Pull workout he superset Side Laterals with Bentover Laterals for Rear Delts

[@Ctdusn]

@@jadoonharisI thought the exact same thing when I saw this full video.

[@user-ii7xc1ry3x]

@@jadoonharis because that's intended for a quick home dumbbell-only workout, and you're still getting plenty of back unlike in this video. Different scenarios

[@ugk26]

@@jadoonharis Ah, Thanks. I knew this position seemed odd. I love doing that by the way. Just so much blood.

[@BrandonRohe]

Supersetting related muscle groups can help you train closer to failure than you might tend to do in just one exercise at a time. I can see Dr. Mike’s point and yours. These are just different ways to use supersetting. One way maximizes the efficiency by using opposing or mostly unrelated muscle groups separately while the other cooks essentially one muscle group even more than normal. Both can work. I find shoulders to be difficult to grow and make sore, so adding in an extra intensity technique makes perfect sense to me.

[@space_time_everything_else]

Supersets are great if you really are short on time or want to get through your workouts quick. But if really want to have well focused and less fatiguing (mentally) workouts I think just the traditional training method is the way to go.

[@adamrichter1143]

That’s your opinion, and you are entitled to it, but I 100% disagree. I can get a great workout in 30 minutes and also have great technique on every rep by super-setting all of the secondary movements. It also depends on the definition of a “traditional” training method is

[@ovathere93]

​@@adamrichter1143OP is right from an overload/recovery perspective. Then again, change is the spice.

[@space_time_everything_else]

@@adamrichter1143 I don’t know about you but there’s something about when you are going back to back in supersets. Like, you won’t feel like you did anything wrong after a superset workout, but if you just go one exercise at a time, the amount of attention to detail that you can fully provide to that single movement is incredible (tempo, mind-muscle con. , eccentric control, mental fatigue, physical fatigue, technique etc.) But when you are supersetting, there’s a pretty big chance you are slacking out on some area out of the above mentioned factors.

[@adamrichter1143]

@@space_time_everything_else brother, supersetting does not mean you do two different movements at the same time😂 you are still doing one exercise at a time, just inbetween sets of another exercise. I do one set of eight RDLs, set down the barbell, and do one set of DB forward lunges, set down the DBs, and do another set of barbell RDLs. Just focusing on controlling the eccentric and developing a mind-muscle connection each rep gets you plenty without waiting two minutes inbetween each set

[@space_time_everything_else]

@@adamrichter1143 I know what super-setting is. Did I mention anywhere that its doing two exercises at the same time. Also, if you are doing a compound like RDL s with another leg exercise like forward lunges, you are definitely not programming your supersets properly. A compound requirement requires a lot to be executed perfectly. After a movement that taxes your body that much, if you are going to another leg movement, you are definitely not giving your 100% (during your secondary movement) - this then begins to affect your RDLs too. or even not getting the most optimal output.

[@onGod_B92]

Lunges with dumbbells then a corework that involves upper body always gets my ass feeling like I’ve never been in a gym before and 100 lbs overweight

[@asabovesobelow1362]

Well your core is working while you do lunges so of course it's going to be tired by the time you get to it.

[@onGod_B92]

@@asabovesobelow1362well correct, the core workout that I was speaking of I saw iff of a @Brolygainz video. Involves hunging, so shoulders, arms, first time implementing this is into my leg days was a mf and of course over time your body adapts and it’s easier. Those first supersets felt good but man they we’re pretty taxing to the body, especially if you’re pushing yourself

[@insolentchild6989]

Personal trainers these days suck. That pt is probably grtting paid half a mil a year to train celebs

[@terigiese1322]

My workout has developed into a system where I alternate between upper and lower body exercises.I specifically choose exercises to allow for rest between exercises.Somewhat similar to the old “circuit training?But slower.I am able to max everything,avoid injuries,and get a full bod pump.💪🏼

[@wombatpuppy4436]

I cant superset anythint with squats I puke just thinking about it

[@positivelynegative9149]

So, any kind of push/pull superset isn't a good idea?

[@walter7454]

I think they are. Antagonistic supersets are a solid way to save time and not impede performance. I personally prefer to do completely unrelated muscle group supersets because usually push and pull movements supersetted tire me out and are too demanding cardio wise but I will get that fixed

[@uhsemehicieronlas3]

I've done this superset and it worked for me. I know I am not giving rest to the shoulder and that's the point, it's like doing forced reps; when the lat head fails, I do front and the lateral head is still trained to some extent. I normally do it at the end of the workout 2-3 sets with minimal rest. Also useful when you don't have much time. Edit: why would smn superset squats? I can barely breath after a set

[@echalvorson]

I have also done this superset and it didn't work for me. Wow I guess anecdotal bullshit means nothing!

[@jadoonharis]

Can I Superset Dr. Mike with Scott the Video Guy as it will be involving different kinds of muscles?

[@Papawalsh7]

It works great. Do it all the time and have amazing shoulders. Do what works for you and stop listening to these clowns

[@MICAHEWEBSTER]

Now the advice for people that aren't on steroids 😂

[@Idolikethis]

Holy fuck! I internalized this and didn't even recall until now I did that tofay😂! I went from cable w triceps to smith squats and then back😂

[@JuicedMoose]

Don't know what gym you guys have but the shit gyms in Caliy are so packed you have to fight to get a rack. Now ya want to add raises to legs. Lol GTFO in these gums. 3 people deep for a bench or a rack

[@Mmlnk05]

Push ups with side raises probably are not optimal but I get a crazy pump doing this at the end of a workout. Also about a 20 second walk to the dumbbells in between sets. The pump doesn’t lie

[@BigstickNick]

Hell, I’ll do a set of rear delts, side, and front all in one. It’s a great burn.

[@buncey2536]

Traditionally Super Sets are meant to be Agonist /Antagonist. Such as Glute Medius / Adductor.

[@urlanbarros]

I use supersets only when I train calves. Only then I made them grow up.

[@mattc5647]

What do you do? I've super set calf raise machine into standing calf raises with weights on belt. Not very good results.

[@2Elmo2]

⁠@@mattc5647 it’s either your form or intensity.

[@urlanbarros]

@@mattc5647, it's in portuguese, but I'm quite sure you'll understand the exercises: kzbin.info/www/bejne/l6SueYmjndh4j5I

[@Tomtainius]

This is really interesting. So should I stop super-setting leg extensions with sissy squats like I have been?

[@Rick-sb1rg]

Yes. Do them seperatly

[@kexerino]

I think it depends on if you're actually doing a superset or doing the sissy squats after more as a dropset.

[@x2lazy2die]

love this super set. esp since u can do like lu raises with the plates.

[@rondog8192]

I disagree with ya on This one. I've mixed shoulders with legs before and it was bullshit. They both compromised by the others attention. They're so far apart it's like circuit training Also doing various laterals mixed in supersets (I always superset) throughout my upper body workouts keeps the shoulders healthy, balanced, engaged, safer, and better overall developed. I'm 64, been training since 1979. Superset style like Dave Draper and Arnold and Sergio. Mixing in laterals of different angles is done without Taking from the Heavy compound movements by doing the rear to side delt areas with flat and inclines for example. I end up getting lots of delt work done on chest/back day as well as arm day and it has been key to rehabbing my shoulders from unbelievable pain to zero pain on the heavy compounds and everything else. So yeah disagree on this one But you have an excellent channel and have helped me with for example the flat bench press form video and you make good points all the time

[@bahmad443]

Hi Mike, do you recommend splitong muscles groups into 2 exercise days throughout the week? So chest day 1 and chest day 2 with different exercises? Many thanks I'm advance

[@blunderless]

doesn't this contradict your video about working different muscles groups, the analogy being, "like party jumping right before you're about to get laid"?

[@fan-i-am]

Dr Mike! What do you think about Triple Raises? They are (2 dumbbells) front raise, then side raise, then bent over raise, stand back up. That's one triple raise. Hits all sides of the delta and hurts/burns like a MF!

[@shanebehringer7952]

Hey, Dr. Mike!? I have a question for you. How does one go about strengthening the solarplex? Is it just core work or chest? Both? Thanks in advance Doc

[@6Dia6blo6X]

I have a question if anyone can answer thatd be great, and I'd appreciate it. When I work out, i do my entire worout as a superset, especially for leg days. Is this a good thing to do? Leg days for example, I do stairs, kettlebell swings, and hindu squats for a warm up. Then i do leg curls, leg extensions, squats, and then calf raises as a super set to failure. Good idea?

[@jond3929]

The difference between complementary and non-complementary supersets... I saw massive improvements in gains as well as shorter workouts once i changed my entire program to non-complementary supersets.

[@thorasguardselectrician2013]

I always heard it wasn't good to try to transfer that much blood from such different muscle groups though. Like is it okay to transfer blood from your shoulders to your quads? When you need a lot of blood to pump your legs? Thanks!

[@janmarcosperez6773]

What he’s explaining is antagonistic supersetting where you use different muscle groups while supersetting, but I’ve found it much more effecting to do AGONistic supersets because it feels like I can take the same muscle further than my mind lets me in 1 set. I know it’s different for other people.

[@Tero92]

I mean look at the "trainer" with the blue shirt? Does he look like somebody u would wanna take training tips? Looks like any 50yo man, who goes by the gym after their deskjob or selling houses. Before goes home and have vegetables and a box of red wine for dinner.

[@blakecardenas2973]

Damn. I guess when I start with incline press, then go into flys, I've been doing it all wrong

[@supacamoo]

Bro, I did this exact superset just yesterday! 🤦🏾😅🙄 Did again today too and am officially sticking with it! 💪🏽

[@taedenwolf4186]

It’s different bc your working the exact same muscle j different way of stretching. Like leg extensions into sissy squat

[@1stamendmentmedia464]

To get the absolute most out of your chest presses do those flies first.

[@taedenwolf4186]

@@1stamendmentmedia464 why’s that?

[@1stamendmentmedia464]

@@taedenwolf4186 both ways have good benefits but I'll explain why I said that. I'm assuming that one is doing chest presses because they are looking for chest development. Doing presses and then flies does give an opportunity to continue to work the chest after the shoulders and triceps fail on the chest presses. That is a great way to push the work on the chest past just doing presses. For almost everyone failure on heavy chest presses is not necessarily due to the chest no longer being able to push the load but because the delts and even more specifically the triceps can no longer push it. Buy pre-exhausting the chest with flies first those last reps before and to failure are more likely to be because your chest is toast, not because your delts and triceps can't go any more. It's just another way to accomplish the same goal with a little different variety.

[@rango962]

I always superset arms and shoulders. Triceps, bicep, lateral raise. And hwne in done raising in back to pushdowing or skullcrushing

[@theevolutionofthebear3093]

I like pre fatigue super sets for my chest and delts. They work for me. Dr Mike knows his $hit but isn't always correct for everyone.

[@zachkieri1185]

Wait, is Dr. Mike on his way to recommending a “Peripheral Heart Action” Program here? Chest press and hip thrust superset anyone?

[@LDacic]

Hell no.. I want to pre exhaust a muscle with an isolation exercise and then superset it with a compound exercise to be able to get high stimulation with less weight. Leg extensions into barbell squats, for example. Why would I waste my glycogen on supersetting two completely unrelated muscles lol

[@RobDankie]

performing supersets is pointless unless your needing to get your workout in quickly for whatever reason. i will explain why. if your doing a super sets with 2 different exercises you are putting more effort into your first exercise, by the time you go to the second exercise your still gonna be a bit burnt out and it will also be harder for mine muscle connection. your leaving gains at the table by supersetting your much better of incorporating dropsets NOT supersets

[@RsSlay]

I've always found supersetting shoulder iso movements to be beneficial. You can't replicate the pump & stimulus doing straight sets of the same movements. Face pulls to side lateral raises is magic

[@brucebutler8905]

Wow this is why KZbin is just difficult because it’s just sometime people want understandable workouts with quick combos as a trainer at the gym and now all I can think is it’s not the best lol

[@z1X2c3V47]

I'm not so sure about the "not using your legs" part. I think done people at my gym use MORE quads than delts in their 60 lb DB raises 😂

[@timjmckee]

I superset squats with lying on the couch. Who the fuck can do anything between squat sets besides rest? Obvs besides Dr Super Mike

[@kevinmurphy5878]

I always wondered about this. Is it better to do one exercise then move on to another? Or better to mix and match? I feel like when I mix and match I get exhausted/it turns into cardio, so I don't get as good of a workout in any of the individual muscles.

[@skitlus335]

I don't like supersetting to begin with because it always feels like a poor form of cardio that undermines the max effort I can put into an exercise, but what is really incomprehensible to me is when people are doing supersets where every exercise effectively train the exact same muscles or even muscle groups. Seems like a complete waste of time

[@stemberkudang5110]

How about superset calves raises then lateral raise? That way, you can teach yourself not to use momentum when doing lateral raise as your calves is too heavy to get off the ground. I sometimes find myself using calve as momentum when i forced rep lateral raise. I should try this superset that i came out with 😂

[@blackmamba5659]

Best supersets are biceps/Triceps. How the hell you have energy left after squats to do lateral raises? I'm always on the brink of passing out after a set of squats

[@matthewroman4641]

Fuck yea I super/drop set, partial rep every single exercise together . I’m down to 5% body muscle!

[@williamdunn793]

But I saw another one of your videos where you specifically recommended doing supersets of two different versions of lateral raises which would both just hit the side delts right?

[@calebbrown1455]

Ive seen someone superset leg extensions with sissy squats. Its overttraining. Supersetting different muscle groups make sense.

[@andrewstevens9749]

Interesting to make sure that the cauliflower ear is in full light and head slightly tilted towards the camera to make it very noticeable I guess that's a KZbin technique

[@Tyrack9420]

Idk who told me or why I think tgis way but I always thought you are supposed to work muscles close to eachother to make recovery better for the body, like don't do two muscle groups too far away like legs and arms

[@kuro8936]

I thought it was collateral overload? When you move to close muscle goups to prolong the activation. Could be not as popular or efficient anymore

[@geoffnewman7668]

Nah dumb advice. Blood flow people. Blood flow gonna be shit if you go from legs to shoulders,.

[@x2lazy2die]

what r ur opinions on supersetting like biceps with bench or deadlifts? i used to do rows with bench but that was....2 close and detriment to my bench

[@Cliffclawer]

How about supersets of chest with pull-ups? I do this because I am trying to build my pull-up volume.

[@sgs138]

I thought the intention of supersets was to hit the same muscles in different ways. Like you’re really destroying that muscle. Supersetting completely independent muscles seems like it would just be more mentally fatiguing. I’m not pretending I know anything about this stuff, I just don’t see the upside.

[@TheKencyr1]

I thought the idea of superset was to fatigue one muscle and then hit another near it so you use the supersetted muscle more. Like doing triceps and then supersetting with a chest press, so that you use less triceps and more chest, where if you did chest press first, your triceps would be moving more weight

[@anthonylupia]

But what about a superset with the goal of it being a burnout? For example I like to do preacher curls and then to superset it with hammer curls for an amazing bicep burn

[@tiesvanrooij2706]

Just ask yourself the question. Can you really push those sets hard in terms of weight and reps? Or does it just burn a lot and not a lot of efficient stimulus?

[@Rick-sb1rg]

If you would do 2-3 hard sets on preacher and after you do 2-3 hard sets hammers you will get way more stimilus and less fatigue. Also thats a complete efficient bicep workout right there

[@deyvisonwillamy6931]

That's good , you Go to failure 2 times . Other example will be shoulder press+ front raise. Bench press+ dumbbell flys. Pulldown + pullover. That's very good for going close to failure more times .

[@jcb4826]

Only thing I will superset with squats are chair supported body weight holds with at least a 5 min pause at the bottom.

[@jriddlej]

I gotta adjust just about every exercise being in a wheelchair. There are a little different….

[@lootbloody9760]

Ironically, Jared Feather likes this superset a lot. I think it can be great if you focus on metabolic stress

[@SquishingBunny]

If you can even consider supersetting with the same muscle, I highly question your intensity

[@SeanGreen23]

What about Front and Rear Delts

[@friendlytimo7970]

LOL supersetting squats with anything is no-go if you try to do any meaningful intensity with your squats.

[@non9886]

he is so full of himself that he actually doesn't know what he is talking about...

[@mollyvision792]

Balls, just done a set of 15 lat raises after each set of overhead presses, upright rows and front raises 😂

[@TB-rm5nd]

If you are able to superset your shoulders after doing legs, you are training your legs not hard enough…

[@doczang700]

Uh, just go work hard and learn your body and how you need to move it for maximum output. Have a good day.

[@kevinblack8512]

Makes sense. What about supersetting side lateral raises with bent over reverse flys for the real delts?

[@boris4491]

Most people soul gets shattered after set of squats and they use the resting time to collect the fragments and restore it 😂

[@josiahaguirre4389]

Gmfu if you think I’m doing any other lift after I just did a set of squats 🤣🤣🤣

[@warrenhoffman653]

Or you can do side laterals by themselves, then superset front raise and rear laterals.

[@jareddesjarlais7979]

I've been doing biceps with tricep superset I guess that's a no no..? 😢

[@ubvrox]

I do alternate side and front deltoids when I have to squeeze a workout on a small window of time

[@goldncrispy8480]

Honest question here and not trying to stir hate Is the dr natural? Either way this dude is built nicely

[@teagan2189]

Bentover raise to side raise supersetted is great because you use can get both muscles hit very hard in the same set

[@MrGuim0]

There is a video on this channel that this guy is literally doing that lol

[@marcin19995]

Omg I was thinking about it the other day what if I did squats, rest 2 mins then do pull ups, rest 2min and then back to squats. I started doing it and I find it really time efficient and effective. Thank you for the video 🫡

[@YouHateLogic]

It all depends the why. Your correct for hypertrophy no endurance.

[@johncrowley88]

What about shrugs and lateral raises?👀 I do both at the end of every other workout.

[@Felipe-kg8cc]

Ive seen u recommend a lateral raise and overhead press supersets before, wtf

[@trainingtria1915]

U mean sth like (front raise n lateral raise) Or front delts n triceps

[@lkdgamingchannel5219]

What about skull crushers (triceps) into Bicep curls as a superset?

[@wasdperson9581]

This is why Leon Edwards has the most aesthetic physique

[@CheeseStickzZ]

Super setting any 2 muscles using the same weight is stupid af

[@Mong-Clizzy]

I superset lateral raises with rear delt fly/kickbacks

[@nomad155]

I may disagree as k do fromt and rear supersets to get em working as im in a rush

[@mygymjournal]

in technical terms isn't the first one a compound set and what you talked about is a superset?

[@iro9486]

You look like Perc Angle if he took more tren and was 2 feet shorter.

[@SnapnCrack]

He won’t read this but he must be a butterfly guard player

[@John577]

Doesn't super setting just turn into partial cardio?

[@ryang7513]

One twig trying to show the other twig how he got there! 🤦‍♂️🤣😂🤣

[@MikeFernandesPendse]

Why the hell is Albert Hammond jr in this 😂😂😂

[@loganbuck6685]

That’s a compound set but we’ll pretend 😂

[@Obvioustroller]

I always superset when i do legs....sooo never

[@aguy446]

Damn I just did that on shoulders yesterday lol

[@Rosonicole]

Can you make a whole video of combos plz!

[@BigJDinSC]

Agonist-antagonist superset for the win 👍!

[@bhatnagaraman180]

How about if we superset biceps with triceps?

[@Guitarfit]

I think we are talking alternate not super set