Super-flushing is a technique used to move a great deal of blood into the muscle group. It’s very popular with bodybuilders during pre-contest phases. It’s essentially a cascading giant set routine, which gets easier with each set (as the muscle group tired) and allows for exercise rotation each week. Here is a sample routine using super flushing.

First, select six exercises for a body part. We’ll use chest as an example.

Exercise A – Incline dumbbell flyes
Exercise B – Flat bench Press
Exercise C – Incline Dumbbell Press
Exercise D – Cable crossovers
Exercise E – Decline hammer Press machine
Exercise F – Incline Hammer Press machine

Here’s how a typical super-flushing giant set routine would work.

Set 1

• 1 set exercise A – Incline dumbbell flyes

• 1 set exercise B– Flat bench Press

• 1 set exercise C– Incline Dumbbell Press

• 1 set exercise D – Cable crossovers

• 1 set exercise E – Decline hammer Press machine

• 1 set exercise F – Incline Hammer Press machine

Set 2

• 1 set exercise B– Flat bench Press

• 1 set exercise C– Incline Dumbbell Press

• 1 set exercise D – Cable crossovers

• 1 set exercise E – Decline hammer Press machine

• 1 set exercise F – Incline Hammer Press machine

Set 3

• 1 set exercise C– Incline Dumbbell Press

• 1 set exercise D – Cable crossovers

• 1 set exercise E – Decline hammer Press machine

• 1 set exercise F – Incline Hammer Press machine

Set 4

• 1 set exercise D – Cable crossovers

• 1 set exercise E – Decline hammer Press machine

• 1 set exercise F – Incline Hammer Press machine

Set 5

• 1 set exercise E – Decline hammer Press machine

• 1 set exercise F – Incline Hammer Press machine

Set 6

• 1 set exercise F – Incline Hammer Press machine

When doing set #1, you would move from each exercise with zero rest. You complete six sets in succession. Then take a (well-deserved) break for 3 to 5 minutes, until your heart rate has returned to normal and your muscles are ready to do it again. Then, you tackle a reduced workload for set two. Take your 3 minute break. Start set three. By now you’ll be thoroughly exhausted, but that is okay, as you’re only completing four sets during this giant set. While your strength begins to lessen, your sets lessen as well. Take another break – 2 to 4 minutes depending upon your level of exhaustion. Complete set 4. Take a break. Now it’s time for set 5, which is essentially only a double set. This should be easy by now! Of course, the 18 sets you’ve just completed might make giant set #5 a tough one. Take a break for 3 minutes then complete your final single set.

This routine defeats the limitation of standard giant set workouts. Usually, trainers become weaker as the sets progress. By set #6, they’re just moving through the motions. With this style of routine, each progressive giant set becomes one-sixth shorter, which allows you to grow stronger as the workload lessens. Each week, rotate out the exercises (A becomes B, B becomes C, F becomes A, etc). This will allow you to hit the muscle group with every exercise equally. Good luck!

If you like this article, click here to share: