38 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.
Jordi V.
Man, 495 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great program. I always train with super- or giant sets, so this program was perfect for me. Did this on a cut/ calorie defect. Came of a powerlifting/ strength program and wanted something that was a little less taxing on my limbs and nerve system (In 48), but still challenging enough for my goals. Its also a good beginner/ Intermediate program with ways to tailor it to your specific needs. Good Job PAK!
Man, 38
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Took me a while to figure out the pattern for the push/pull days consisted of heavier partials on one day and full range of motion on the other to build strength/muscle, but I like it!
Clément Lutz
Man, 303 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Good challenging program to be effective in the gym. Used it during a cut and it was good
Chillmar
Man, 337 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Although the program could be a little bit boring, it makes it easy to be consistent and thus gain good results.
Roberto Moraga
Man, 415 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
I feel the program is very effective in hitting the main muscle groups. Combining super series help me shorten the time and help me fitting it into the weekly schedule. That in conjunction with proper feeding has changed my body composition drastically.
Anonymous
Man3 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Excellent app to give you self goals and to keep focus on the job at hand.
Josh H.
Man, 463 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Did during a cut so nothing major happened but felt pretty good. Added some lower body movements on another day. Just pump work
Jan S.
Man, 693 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great set of exercises, I see increased strength after just a few weeks. Legs only one day a week, but this is easy to implement on additional days if you want.
Louie Lifts
Man, 263 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Loved it. Saw gains within 2 weeks. Changed some lifts to stay on the same machine or bench but still worked the same muscle group.
Bolo S.
Man, 395 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Workouts are intense but not gruelling. Over and done relatively quickly with a decent pump at the end of each session. 3 days a week helps with recovery also.