20 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.
Mathias P.
Man, 637 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Made some modifications on the lats exercises. Kept one arm pull-up stands. Used wide grip pull-down. Some modifications on triceps and biceps exercises. Used cable overhead triceps push. Used standing high cable curl.
Max F.
Man, 325 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Pretty good program to help me get back into the gym. I liked how time efficient it was with the supersets. I never had to spend more than an hour in the gym. I did find that it lacked some of the big lifts that I wanted to do, so I added bench press and military press on 2 of the days. Also, there was not much variety, so I had to switch around a few of the exercises when I got bored. Overall, a solid program to start off with, but not great for long term gains.
Oskar T.
Man, 383 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Not sure, just 3 weeks in.
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!