{"id":11532,"date":"2012-01-28T04:37:08","date_gmt":"2012-01-28T09:37:08","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=11532"},"modified":"2014-10-29T10:08:59","modified_gmt":"2014-10-29T15:08:59","slug":"max-out-your-muscles-with-the-power-of-the-superset","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/","title":{"rendered":"Max Out your Muscles with the Power of the Superset"},"content":{"rendered":"<div id=\"attachment_11533\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/5268559005_c6f09bdd10_b\/\" rel=\"attachment wp-att-11533\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-11533\" class=\"size-medium wp-image-11533\" title=\"5268559005_c6f09bdd10_b\" src=\"http:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/5268559005_c6f09bdd10_b-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" \/><\/a><p id=\"caption-attachment-11533\" class=\"wp-caption-text\">Photo Credit: pasukaru76 on flickr.com<\/p><\/div>\n<p>Are you frustrated with the fact that sometimes you leave the gym without that pump that you wanted? Well we have a solution for you; it\u2019s called the super set. Supersets combine the idea of picking two or three separate exercises that work the same muscle or muscle group and combining them. Here\u2019s an example:<\/p>\n<p><strong>Example: Working Chest<\/strong><\/p>\n<p><strong>Three exercises: Traditional pushup, Wide pushup, Diamond pushup<\/strong><\/p>\n<ul>\n<li>Start with a traditional pushup and do approximately 15 reps.<\/li>\n<li>After you finish the last rep, immediately widen your grip approximately 3-4 inches on each hand and do another 15 reps.<\/li>\n<li>After that second set, bring your hands in together making a diamond like shape (thumb to thumb, pointer finger to pointer finger) and do your final 15 reps.<\/li>\n<\/ul>\n<p>You have now completely fatigued your muscle with one superset with a total of 45 reps. Do this with other body parts and exercises too for a total body super set workout!<\/p>\n<p>Check out this article about another muscle fatiguing technique called the <a href=\"http:\/\/www.fitzness.com\/blog\/?p=11520\" target=\"_blank\">drop set<\/a>.<\/p>\n<p><a href=\"http:\/\/www.fitzness.com\/blog\/top-10-reasons-and-tips-to-add-fish-into-your-familys-meals\/facebookbutton-5\/\" rel=\"attachment wp-att-11046\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11046\" title=\"facebookButton\" src=\"http:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/facebookButton4.jpg\" alt=\"\" width=\"254\" height=\"160\" \/><\/a><br \/>\n<iframe src=\"http:\/\/www.youtube.com\/embed\/uniqspjT3ec\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you frustrated with the fact that sometimes you leave the gym without that pump that you wanted? Well we have a solution for you; it\u2019s called the super set&#8230;.<\/p>\n","protected":false},"author":12,"featured_media":11533,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[939,1050,2512,2700,2840,2916],"class_list":{"0":"post-11532","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workouts","8":"tag-exercise","9":"tag-fitzness","10":"tag-strength-training","11":"tag-training","12":"tag-weight","13":"tag-workout"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Max Out your Muscles with the Power of the Superset - Fitzness.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Max Out your Muscles with the Power of the Superset - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"Are you frustrated with the fact that sometimes you leave the gym without that pump that you wanted? Well we have a solution for you; it\u2019s called the super set....\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitzness.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Fitzness\/\" \/>\n<meta property=\"article:published_time\" content=\"2012-01-28T09:37:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2014-10-29T15:08:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/5268559005_c6f09bdd10_b.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"682\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Derek Nier\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Derek Nier\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/\"},\"author\":{\"name\":\"Derek Nier\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/232fc8bdc493251b1f8b752aa042b61f\"},\"headline\":\"Max Out your Muscles with the Power of the Superset\",\"datePublished\":\"2012-01-28T09:37:08+00:00\",\"dateModified\":\"2014-10-29T15:08:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/\"},\"wordCount\":191,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/5268559005_c6f09bdd10_b.jpg\",\"keywords\":[\"exercise\",\"fitzness\",\"strength-training\",\"training\",\"weight\",\"workout\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/max-out-your-muscles-with-the-power-of-the-superset\/\",\"name\":\"Max Out your Muscles with the Power of the Superset - 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