17 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.
Aung Htet T.
Man, 413 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I like it.
David
Man, 365 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Decent program overall. Pros: is having lots of super sets it's relatively quick to get through the sessions. Con: if the gym is busy super sets can be a pain to do. Might be better if rather than 2 upper and 1 lower session each week it rotated with 1 upper and 2 lower every other week. Would also allow you to put squats and deadlifts on different days.
Jared M.
Man, 473 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program. It is not quick or easy but the gains are great and pumps are out of this world.
Mike N.
Man, 415 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Been a while since training. New exercises, different gains Added extra reps here and there
Karim E.
Man, 387 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Great program, but not able to complete workouts in 45 mins. Needed minimum 60 - 70 mins. Added an extra day with deadlifts, bench (barbell) and some more lower body focus.
Milos M.
Man, 303 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Repeatable
Jonas A.
Man3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
4 weeks into the program. Very good mix of exercises. I recommend it!
David C.-Boisvert
Man, 343 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
The workouts took much longer than I anticipated. I'm ok with it, though, since it's a 3 day split, and I'm used to 4 days. First time doing supersets, much easier than I anticipated. Liked the program so far.
Rinaz
Man1 week complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Program is great for me as my job is physically demanding and having to walk 40-50 miles a week. This program reduced to only 1 leg day which really help. A long with it is 2 upper day that are very effective to hit all the muscle. I wish there are more version of this one that target specifically for intermediate and advanced lifters and/or more alternatives for the exercises. I really enjoy this superset approach. It saves me so much time and still getting enough work for growth. For more advanced or late intermediate lifters I recommend a deload every 4-6 weeks depend on how you feel instead of 8 as it can be very demanding. Also replace DB skullcrusher With EZ bar version and it will be less awkward. I still squat however replace squat because of no access to machine however with a hack squat/leg press as suggested is better option in my opinion for muscle gain purpose. Last one is to replace DB Lat Pullover for either EZ Bar or Ez bar cable pullover will feel much better. I personally like the cable as it gives you a different resistance profile as most of the exercise are free weights.
Dhruv Raghav
Man, 283 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Before this I did two cycles of Rampage by Geoffrey Schofield That program built a great base for me,this program is giving my muscles the size and definition I was looking for, totally loving it till now,will run another cycle