HSSF100 Muscle Mass Building Workout – Heavy, Superset, Failure

 

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HSSF100 Muscle Building Workout Heavy, Superset, Failure I was first introduced to this training program by a natural bodybuilder Sean Sullivan, better known as Sully by fellow competitors. This was one of the first training phases we performed in my 2008 contest prep. These four workouts will pair opposing muscle groups with each other (for example, chest and back), the one exception being calves, which will be performed similar to week 1. Not only will this save you time in the gym, but you should be stronger on the second exercise of each superset, as research has shown that a muscle will be stronger if.

Workout Notes: 1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible. 2. Rest 60 seconds between sets. 3. There should be no rest between exercises listed as a superset. Superset #1The Biceps Peak Producer. Alternating DB Hammer Curl/90 Degree BB Preacher Curl: 3 x 7-9 each Why Do It: If the goal is to increase the peal on the biceps, the only real way to do so is by building the brachialis muscle, which lies underneath.

This superset utilizes two movements that put the biceps in a weaker position for elbow flexion, causing the brachialis to work. Sure, you know that supersets can make your workouts way more intense. And you can easily reach muscle failure with them. But there are some specific benefits of doing supersets for shoulders I want you to be aware of, especially if you feel that you have stubborn shoulder growth. H = Heavy lift S = Superset (or triple set) S = Special technique or special exercise 100 = 100 rep set.

Exercise 1: Heavy lift performed as a stand-alone. Heavy lifting can stimulate muscle growth even though you’re “technically” outside of the proper hypertrophy zones. It does so via three mechanism. (To download a workout to your mobile device, click on the workout title – Workout 1, Workout 2, etc.) Workout 1 In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. Best Superset Workout, Superset Workout Programs.

Worlds best superset workout:How to build more muscle in less time with superset workout programs. The Essential Warm-up Warming up prior to every weight training session is an absolute must and should never be missed. The warming up phase increases blood circulation and gently prepares and.

Supersetting is an excellent way to keep your gym visits short and sweet. It will bump up the intensity of your workout and build muscle. Supersetting will help you to perform more work in less time which is key to building quality muscle.

First of al. 2. Post-Failure Heavy Overloading Method. The Post-Failure Heavy Overloading Method is a technique that I like to include in my strength training workouts where I am lifting heavier weights for fewer reps and using longer rest periods.

Recall: The general rep range for muscle.

List of related literature:

Vukovich and coworkers [160] also reported that HMB supplementation (3 grams/day for 8Ȭweeks during resistance training) significantly increased muscle mass, reducedȬfat mass, and promoted greater gains in upper and lower extremity 1ȬRM strength in a group of elderly men and women initiating training.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Since heavy sets are low reps, the way to build volume is to rotate between heavy and lighter weight loads (medium and lightweights) with no restin between, all of which builds into a giant, intense superset.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Evidence suggests that stopping a set a couple of repetitions short of failure does not compromise muscle gains, at least when using moderately heavy loads (6RM to 12RM) on a volume-equated basis.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Building strength requires a full routine that exercises the key muscle groups.

“Heal without Pill” by Dr. Biswaroop Roy Chowdhury
from Heal without Pill
by Dr. Biswaroop Roy Chowdhury
Diamond Books, 2020

The volume and intensity are too low for increased strength and development in an advanced lifter.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

One solution is to use the same technique that powerlifters and weightlifters use.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The goal for every set, except warm-up sets, should be to take the muscle to momentary fatigue, while still maintaining proper form, in order to build strength and size.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

These routines, like all the sample routines in this book, are only a guide to the possibilities for a diversified workout.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

The last 5 reps of a set to failure provide the majority of the muscle-building stimulus.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

When I stopped working on the reps, I began to increase in strength rapidly.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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46 comments

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  • I would like to see this whole workout becuase I can guarantee with out a doubt that he can’t do it and if he is, the wieght is being cut in half if not more.

  • yo elliot! great video. I like how you keep it real with the advice. its true there is more than one way to build muscle and trying both methods is great advice.

  • Question (anyone with knowledge can answer please):

    So if you work out supersets like in the video, and it looks like he’s working out one body-part per day, how often do you train each body-part per week?

    For example, is this chest workout is it for the week or does he do more than once?

    I’m asking cuz I’m 56 years old and I don’t know that I have the ability to do what he does in one day, LOL

  • Great video as always! I saw best muscle mass results with drop sets I’m quite skinny (177cm/68kg). Drop sets worked great for the “aesthetic” bigger/fuller muscle growth.

  • Everyone is crying about him doing too many reps when they will knock out 2 sets of 3 and wonder why they don’t see any gains. Look up hypertrophy. Yeah his form is off on some of these exercises just like most of us. Everyone becomes an expert while sitting on their butts watching tv.

  • I have a question I hope you or someone can answer. If i am very tight on time can I just do these types of sets but half the total volume and still build the same muscle mass and strength?

  • When I started working out, I did not use to get sore feeling in my muscles even though I was lifting heavy as per my ability But as soon as I started supersets my muscles went crazy and started getting extreme pump after the workouts

  • Thx thx thx thx thx thx thx thx thx thx thx thx thx thx thx thx thx ਗੁਰੂ ਮਾਨ sir ਬਹੁਤ ਹੀ ਵੱਡੀ confusion ਦੂਰ ਕਰ ਦਿੱਤੀ ਅੱਜ ਤੁਸੀਂ ਮੇਰੀ ਵਾਹਿਗੁਰੂ ਤੁਹਾਨੂੰ ਹਮੇਸ਼ਾ ਚੜ੍ਹਦੀ ਕਲਾ ਵਿਚ ਰਖੇ।ਤੁਸੀਂ ਦਿਨ ਦੁਗਨੀ ਰਾਤ ਚੋਗੁਨੀ ਤਰੱਕੀ ਕਰੋ।

  • I wish people would realize the old school principle of “shocking” the muscle. No one routine is perfect. Integrate various techniques and keep it shifting. Do traditional sets, then drop sets, super sets, low weight high reps, high weight low reps, do low weight then high weight. High then low. Take a complete week off and don’t work anything and revisit the muscle after a complete week of healing. All sorts of technique shock the muscle and make major gains. Keep the muscle guessing.

  • how long would i rest in between drop sets, say i went heavy 6-8 reps dropped the weight and went to failure how long would you rest for the next set

  • guess what a week ago i try squat 10 reps parallel dips 10 reps squat 10 reps….. 1 minute rest repeat 4 times after that i feel my stamina was up the roof plus feel my testosterone alot

  • I already told you. we must kill the bad fat and belly first to get the 6 pack.

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  • lol I was hoping drop set meant taking long breaks between sets, turns out I was wrong.

    I shall name my technique, the lazy set:P.  Owell I get results doing my way ^^

  • When starting a program give it time to work. Some people expect results in a week or two. Record everything! Reps, weight, duration, whatever it may be. And always work to better it. Your going to see results on paper way before you see them in the mirror.

  • Use all. Got to work out till them musle can not lift any more, then do 20 more reps, all in one set. Got to punish them muscles, it’s all about feeling them muscle growth and development not pushing or lifting them weights.

  • I started training workout since 2016 and i’m doing more then 13 muscles ups but this month, everytime i do muscle up i do less than before
    Like i do today 10 muscle ups then after 2 days i do 8 muscles ups, happened to me this month
    I do them until failure

  • Mal kurze Anmerkung dazu: Sport ist bzw hat ja auch immer ein psychologisches Phänomen und jeder sollte das machen worauf er wirklich bock hat. Was diese Methoden angeht, sollte man trotzdem kurz mal bedenken was davon sich besser anfühlt. Das Rest-Pause Training stimuliert den Muskel sicherlich gut, aber man bekommt jedes Mal vom Körper gesagt, dass man noch mehr Pause gebraucht hätte um eine gute Leistung zu erbringen und faktisch schafft man nach der kurzen Pause wie erwähnt ja auch weniger. Weniger schaffen ist immer deprimierend. Im Vergleich dazu macht das Drop-Set deutlich, dass man eine Übung sagen wir 10x geschafft hat und danach immernoch nicht am Ende ist(!), sondern weitermachen kann, indem man etwas weniger Gewicht nimmt. Man lastet den Muskel sehr gut aus und es fühlt sich jedes mal an als würde man mehr geschafft haben.
    Für mich sind die DropSets eindeutig besser, wie siehts bei euch aus?

  • Some people will use a superset for the same muscle groups, for example 10 reps chest press followed immediately by 10 reps chest fly with no rest in between 

  • How often did you guys have to train in order to get to your current level?
    I can comfortably say I’m very fit, but it almost seems as though my years in the gym are wasted without all of the finer flexibility and mobility training you guys pull off.

    So, how often and in how large increments do you increase your training in callisthenics to get to your level?
    If it’s a full-time commitment then my question would be how can a normal person fit all the required training in to achieve?

  • Crazy clip. Fantastic movie. My older brother had been a fat. He converted himself from 279lbs of pure fat into 212 lbs of absolute lean muscle mass. Everybody was astonished. I just signed up myself because I wanna beef up. He made use of the Muscle Building Bible (Search on Google)…

  • Sake of argument, what if you’re going for strength sets, but can’t find an exercise that you can only do 5-8 reps in? Increase TUT?

  • Hey guys, I saw this add on Facebook and El Eggs was in it, but it has nothing to do with calisthenics. They are offering some kind of “back-belt” to fix your posture. I don’t know, you may want to check it out

    https://m.facebook.com/story.php?story_fbid=341910949815061&id=326605978012225

  • Just GREAT content and GREAT production….. I love the blue theme throughout and I love the black backdrop (limbo style) and the lighting is top notch. Blue shorts needs a tan but that’s all the criticism I have for this.

  • Yo, I never actually considered the superset/rep overdoing before… thanks for mentioning bro!
    I find myself in a similar plateau when it comes to building muscle and strength so I’ll definitely think about my exercise variations and adjust.

  • Yes I agree cant even believe it. we must kill the bad fat and belly first to get the 6 pack.

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  • Yo Elliot! When training for strength, is supersets then to hard on CNS or can it cope with it? Thinking since breaks are usually pretty long it would be timeefficient to superset the strength training?

  • Lol I do super set with squats..I walk to one side of the loaded barbell and put in my shoulder and do standing calf raises..I usually put a plate down to take my heels off the floor.

  • Nice vid bro! hello bro is this true? I have a question, does workout too much, too often and too long, my muscles not become bigger and I will get much fats? thanks bro!

  • Sir i am beginner 5 month completed of joining gym but i not growing..
    But My body gains fat in belly..
    Should i follow your lean mode program with gaint sets?? Pls reply help me

  • I think the best superset is to increase intensity on the working muscle, this way you can stay away from heavier weights/injuries longer. I find no reason to superset different muscle groups other than time efficiency

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  • I always do a pre-exhaust super set Laurence I just find it a more productive way of using the training method a fav of mine is using it for chest and shoulders to save on the wear and tear of the shoulder joint MINT

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  • Chest and back supersets produce a wicked pump! I LOVE mechanical advantage supersets best. For example, start with a dumbbell fly and when you reach failure, use the same weight and do as many reps of dumbbell bench press as possible

  • Pre-exhausting is when you isolate a muscle first and then use a compound exercise to hit that muscle again. These are for when a compound movement would weaken one muscle before the other muscle is fully exhausted, so you would use an isolation exercise first to pre-exhaust it. For instance you can use the pec deck to pre-exhaust the pecs before benching if you have weak triceps that give out before your pecs do benching. Pre-exhaustion can be a superset, but a superset is not pre-exhaustion.

  • I do crunches between other sets as abs are not a muscle group that gets used much with other exercises. Side planks are another alternative as they also don’t make you puff & pant. I touch my hip down as its too boring waiting for the fatigue point!

  • Recently, I did high reps lower weight…and each set I raised the weight but lowered the reps….what is THAT called? It seems to be the reverse of a drop set. 

  • I like this guy:) Gonna start a Superset program myself. It’s one of Arnold’s, but there’s no deadlift. Ever since incorporating the lift originally, I won’t totally abandon it. It’s too overall beneficial for manual labors conditioning. Definitely not an exercise I enjoy growing weaker in or losing ground, so I have to figure a calibration of this programming that’s smooth. Subtle but as you illustrated, sensitive awareness of injury prevention.
    Take care guy & hope your training keeps going good. You got good style.

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  • U look like a big Miguel Cotto….. your stuff it s gold i can tell you don try fancy stuff looking for attention like many on the tube and i can tell u got knowledge great work man

  • Bro i can do 63 pull ups 120 dips 275 pushups. How should i train muscle grows? İt wont grow. İ cant get bigger muscles. My power increasing but muscles wont.

  • This is some bullshit I put on some seriois size on my arms without all this shit volume takes only 20 min for biceps to be more than enough to grow

  • Hello, Im haziq and may you make a video about the simple exercise for beginner before doing push ups

    It is because, I literally can’t do one push ups

    But i have to get improve please help me ��

  • I do supersets a different way.. Let’s say I was doing chest, I would go from bench press right to flies, or Biceps when id go from standing dumbell curls right to hammer curls with no break inbetween

  • These people are hating because they can’t hang with the cardiovascular part. People want to hang in gym and look in the mirror like a little bitch! Supersets are way to go, great job bro!

  • I’ve been subscribing to your youtube channel for more than a year now. And you have one of the best body that I always wanted. Keep pumping-up!��