Hypertrophy

The secrets of supersetting for size

Supersets are a tried-and-tested tactic for hypertrophy and can work wonders if you use them in the right way at the right time, says John Meadows

John Meadows is a national champion bodybuilder and works with many of the best physique athletes in the world. He is based in Columbus, Ohio.

Iron Insights

High-intensity tactic
Supersets are a great high-intensity technique for hypertrophy. I like to use them at the end of a workout to jam as much blood as possible into the working muscle for the biggest pump possible, but you need to focus on getting a full muscle contraction.

Take your time
Many folk approach supersets with the mentality of getting through the first move as quickly as possible so they can start on the second move and then rest. Think instead about maintaining good form and using a full range to make the muscle work as hard as it can.

Weight selection
You need to select a weight that is appropriate for hitting the right number of reps for the first move, especially if it’s a pre-exhaustion superset where you need a great contraction. It needs to be the heaviest weight possible whilst keeping strict form.

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