There’s a reason why us experienced bro’s have so much fun in the gym while continuing to make progress decade after decade…
We have no shortage of ‘tricks’ in our bag of training techniques and we utilize all of them.
Sure us meatheads have our favourite muscle pumping strategies that we tend to insert into our workout programs more often than others. This is why we always feel like a kid on Christmas morning when we remember a training technique that we haven’t performed in years.
I had this experience recently when I was reminded by my Physique Mastery Movement co-coach and bro I know with the biggest bag of bodybuilding ‘tricks’, Bryan Krahn, about Mechanical Advantage Supersets.
Mechanical Advantage Supersets target a single muscle group and are another fun way to extend a set, increasing growth inducing metabolic stress.
Here’s how they’re done…
First you perform the mechanically weaker lift in the superset to momentary muscular failure. Typically in the 8-12 rep range.
Next, without rest and without changing the weight you will then perform the mechanically stronger lift.
Rest for 60 to 90 seconds and repeat the Mechanical Advantage Superset two more times.
In a sense this is a pre-exhaust technique and somewhat similar to a dropset, except you don’t reduce the weight to extend the set.
Here’s some examples for you to experiment with during your workouts this week.
A1 Cable Fly
A2 Cable Chest Press
A1 Reverse Triceps Pressdown
A2 Triceps Pressdown
A1 Lateral Raise
A2 Arnold Press
A1 Bent Over Raises
A2 Bent Over Dumbbell Row
A1 Straight Arm Rope Pulldown
A2 Rope Row To Neck
A1 Incline Dumbbell Biceps Curl
A2 Standing Hammer Curl or Standing Dumbbell Biceps Curl
A1 Rope Triceps Pressdown
A2 Rope High Pulley Overhead Triceps Extension
The pump from these Mechanical Advantage Supersets is out of this world!
They are also joint friendly movements, which are incredibly important to us ‘experienced’ bro’s.
Above all else, it’s the fun factor that makes training techniques such as these Mechanical Advantage Supersets so damn effective.
Enjoyment of the training experience is paramount to your long-term success in this recreational sport we’re fortunate to participate in.
So give these a try and have some fun!
Sculpt a Masterpiece,
Scott Tousignant