30 reviews for SuperGains (Superset Program)
Created exclusive by Dr. Pak for Boostcamp, this is a 3-day per week superset based program to help you get massive muscles in 8 weeks!
Watch Dr. Pak's YouTube video about the program.
Why do a superset program?
Dr. Pak was part of a team that conducted a study that shows antagonist supersets results in similar increases in muscle growth, strength, and muscle endurance outcomes compared to traditional training. But the superset group only took 44 minutes per workout compared to 69 minutes for the traditional group!
Several acute studies also showthat antagonist supersets found no impairment in performance compared to traditional training - and, sometimes, even an improvement.
Who is Dr. Pak?
Pak Androulakis Korakakis works with Stronger By Science as a Content & Product Manager. As a researcher, Pak did his PhD on "the minimum effective training dose for powerlifting strength" and is currently a Visiting Scholar at the Applied Muscle Development Lab at Lehman College in New York City where he researches all things strength and hypertrophy related. As a coach, Pak works with individuals of all sporting and professional backgrounds, from beginner lifters to competitive strength and physique sports athletes.
You can learn more about Dr. Pak and training information on his website, instagram, and YouTube channel.
Fede Aguilera
Man, 303 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
¡Great program! My gym is always packed and using mostly dumbbells works perfectly, I am now a fan of Dr. Pak. Didn't do the full program though :/ I was already doing another one for legs so I just did upper body.
Ryan Bumgardner
Man, 473 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
I'm 4 weeks into the program and like it so far. I have swapped the leg extensions for sissy squats and the leg curls for Nordic curls due to lack of equipment. Also using various resistance bands in place of cable machines for the same reason.
Miroslav Veljovic
Man7 weeks complete
2 years of prior experience
Less than expected strength gains
More than expected muscle gains
Efficient program. Swapped dumbbell exercises for cable versions. Noticeable muscle gains, moderate strength improvement. Would recommend if you're short on time.
Saxmachine
Man, 443 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Nice program for recovering after a powerlifting meet but mainly felt like a maintenance/recovery cycle.
Paulius O.
Man, 355 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This program just isn’t for me. I wanted to try a program where you do a split. Well, I tried it. I don’t like it. Training legs only once a week is not enough. Personally, I also don’t like the feeling of killing some 1 part completely.
Mr_Meat_555122
Man7 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
I really enjoyed the Superset program and it helped me while recovering from neck surgery. One side is still weak but the dumbbells allowed for better control and allowed me to get the volume I needed. The results have been good and I will be considering doing this program again as it works well with my schedule. Thank you Dr. Pak!
Michael Dozier
Man, 413 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Thanks Pax for the template!
Jeff H.
Man, 255 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Surprisingly effective, was basically my normal routine but with a few added moves, what a difference, I’m like a different person after 5 weeks
Vagelis B.
Man, 405 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Dr pak is awesome with great humor and lots of knowledge. I did this program in order to add some cardio between. Super sets are a great way to train hard and save time. If I could ask for something is that I would like the program to change sets or weight as it is progress automatically as I and many others are useless to do that on our own. Apart from that great program!
Notyour B.
Man1 week complete
2 years of prior experience
As expected strength gains
As expected muscle gains
My only issue is that it would take an absolute machine to do these workouts in 45 min. Totally unrealistic timing. 60 min .. maybe.