Fitness: Super Set for Super Shape

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I am sure you have all heard the term Super Set before, along with the terms Single Set, Drop Set, Alternating Set, Giant Set and so forth. The questions is though, which set should you do?

Well the correct answer is all of them. The trick though is to know why, and more importantly when to do each one of them. There’s a phrase I like that goes like this “The best workout is the one that you haven’t done before.”

This phrase is spot on the money because the human body is an extremely intelligent creation, and will adapt to conserve energy and make a task as easy as possible. This will of course vary from person to person.

The first question you need to answer before you race of to the gym holding a copy of the latest Men’s Health magazine with their hottest new workout is what would you like your training outcome to be?

It’s like anything in life really; you need to have a clear vision of what you would like you efforts to produce, or you will more than likely not produce much at all. Also remember that what works for one, won’t always work for another. So if something isn’t working, then you need to change your approach.

So for the sake of this article, our goal is to create a more muscular shape, not to be confused with definition, as they are not the same thing. I am sure you all know the guy who looks buff with a tight t-shirt on because he has great muscularity and shape, but with the shirt off he has no definition. This is an example of the difference between shape, definition, or both, and why the intention of your training is important. Super sets are a great way to improve your shape. They give you the ability to constantly change your workouts to shock your body. This will give your muscles the stimulation they need to grow.

Before we go any further though I would like to clarify the meaning of a super set, as I know a lot of people get this term confused. Technically a super set is when you perform two exercises for the exact same body part, with minimal rest in-between. Not just two exercises of any body part. This is a misconception I see a lot, especially with new clients who haven’t trained much before. The combination of these two exercises can consist of a compound (double joint), or an isolation exercises (single joint) done in any order.

For example I could do a Wide Grip Pull Up, rest 10 seconds then perform a Close Grip Lat pull-down. This would be an extremely hard set; however the end goal would be to recruit as many muscle fibres as possible during both exercises. The beauty of this type of training is that across the length of your 10-12 week training program (the summer period) you will have plenty of options to choose from; therefore you will never do the exact same workout twice.

So to circle back to where this article started, every workout has the potential to be your best, because you will always be doing something you have never done before. You only need to change one or two small things each workout, something as simple as the exercise order, or switching from 10 to 12 to 15 reps.

As an example for the purpose of this article I will demonstrate with a back workout. There are two good reasons for this. Firstly, the back is just one of my favourite body parts (note I said just one) and when trained correctly it has the ability to give the illusion you are much bigger than you actually are. Secondly for anatomical and posture reasons, this is one body part that should take top priority in your training, especially if you sit at a computer all day. So having covered all of that, let’s get down to business.

Workout 1

1a. Wide grip pull-up
1b. Rear deltoid cable fly’s

2a. V bar cable pull downs
2b. Dumbbell pullovers

3a. Machine seated row
3b. Close grip upright row

There are numerous variations you can apply to this workout using the same six exercises. If you would like your FREE copy of the PDF that downloads to your iPhone or any portable device simply visit and enter your details.

With a career that spans more than 15 years’ experience from across the globe, Mark Moon is one of today’s leaders in health, wellness, fitness and lifestyle. As a sought after trainer, Mark follows the blood type diet and believes in a holistic approach to weight loss, fitness, and lifestyle. This unique and inspiring fusion of nutrition, exercise, and behavioural changes is a philosophy that goes beyond restricting calories and working out. This method make it easy to stay fit, healthy and in great shape!

Mark is the creator of the online health, fitness and lifestyle program GET FIT FAST The Complete Workout System, a resident trainer on USA digital workout platform FitFusion and co-owner of Food Fitness an online platform dedicated to healthy lifestyle options with their own brand of organic raw protein powder. For more information on Mark and his workouts, please visit

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