super sets

[2guns]

i only eva do a 2 set superset. and i dnt think its to tolling.

but i spoze it depends on wat u think training hard is and wat u think over training is.

[Oros]

I would consider their build to be "athletic" at best, but my point was that in the months that they have been following this superset style program I can honestly say that I've noticed no progress in their physiques or in their training weights, so supersets not used to advantage may not be worth anything at-all other than a time-saving routine.

As I've always understood, the basic principles of using supersets, either to increase intensity for muscular mass improvement, or to help get past a training weight sticking point prior to returning to a straight set training routine.,

[jahman]

how good are they for muscle growth?

[2guns]

supersets?

i believe thers no right way to do yr weight training providing yr using correct form and lifting realtivley heavy for yr ability.

with good rest, good nutrition and a consistent weight traing program youll grow its a fact, not matter what sort of program u decide to use

[ExpensiveUrine]

Basically, you need tension and fatigue for hypertrophy (ie. getting a pump with heavy weights).

Supersets are a nice way to get fatigued, they're metabolicaly more taxing to teh system because of short rest periods. You can also increase workout "density" by doing supersets, ie getting more stuff done in the same time frame, which is simply another way of achieving progressive overload.

Personally, I didn't superset at the beginning of training, because premature fatigue can limit the weight on subsequent exercises. Weight, on the bar, is much more important than fatigue, in my opinion.

[CutTaBits]

Weight, on the bar, is much more important than fatigue, in my opinion.

I gotta agree with ya there man

[jahman]

I think i will do them maybe once a fortnight allowing me 2 get more weight on the bar in between superset workouts and then getting the good muscle fatigue from the occasional superset workout.

[jahman]

do u guys knw any other different training routines to really keep the body guessing

[Pseudonym]

Good plan. Just remember there's no magic formula. Keep changing your routine constantly - not only does it keep your body guessing and adapting, but even if you find something that doesn't work so well, you move past it quickly.

[poos_n_wees]

but wouldnt you need to stick to a routine for 4 weeks at least, to see if youve made any gains? I always hear about ppl trying something for a week then giving that up, trying something else n giving that up too. then they wonder why theyre not progressing. i reckon you'd need a lil leeway to give that routine a chance?

[Pseudonym]

Yeah, sorry - that wasn't very clear, was it? By "constantly", I meant every 4-8 weeks.

[shane]

try doing drop sets or something like that this may help you out and keep the body guessing.

I do this for trainining alot 10,8,6,4,2 for legcurls latpulldowns you can start light and go heavy the work ya way back down you dont stop you get your training partner to pull the pin out of the stack mega burn :grin:

[jahman]

cheers man will give them a shot

[Cammo]

I use supersets when doing upper/lower splits.

eg. Upper day = chest/back, shoulders, bi's/tri's

leg day = quads/hams, calves, abs.

I've started a push/pull routine so don't use them at the moment.

I'll probably give them a go again if & when I start another upper/lower split.

I was thinking of maybe giving the HST method a go or maybe Max-OT after the routine I'm working at the moment. Others I have chatted to on other boards have had good gains from the Max-OT.

[BlueCollarLifter]

i find that my traps/delts just love an intense superset workout..

-dumbells all the way..

[jahman]

whats the superset you use for your traps/delts?

[BlueCollarLifter]

whats the superset you use for your traps/delts?

Dumbells for everything.. :grin:

Alternate front raises

superset with

Dumbell shrugs

Short rest

Seated Dumbell presses

superset with

Bent over rear delt raises

superset with

Dumbell upright rows

The nitty gritty..

I started out only doing four basic excercises to make up my delt/trap routine and stuck with it because it was so good. Lately I've been doing all 5 of them. With the raising excercises I find it very important to hanging down my wrists and elbows to put max load onto the delt(s). Progressive overloading works best for things like front lat raises or rear delt raises, as they take a little while to isolate fully.

I also find it a world of difference by aiming for eye height or more when doing front lat raises instead of mouth or nose. I prefer alternated one arm at a time, I get more focus and its better for my lower back to balance with.

With the bent over rear delt raise you might find it better to do the movement in an upside-down V shape. The palms facing each other starting in front of you, then moving up and out to the side of your thighs. Rather than fanning outwards with palms moving out in opposite directions. Raise elbows slightly to get into the locked position.

I used to do seated presses with palms facing each other, seem to hit less of the upper traps/front delts and more of the medial delts. But I now prefer the traditional way. Experiment. I try not to go below parallel to the floor with my elbows as I bring the weights down. -Rather than bringing the elbows lower than shoulders.

I put dumbell shrugs early because I dont use gloves or straps - The heaviness of the weights numbs my forearms by the time I do the last set. If excercise was put after another heavy routine or last on the list, then the last set would be impossible for me to hold onto, unless I reduce the weights. Its awesome for building forearms -fast. I'll end up using lifting straps when I move onto the weights I'm happy with. I suite: 5sets x 5-6reps, the same weight through out. If 4th set is a bit easy, then I try to increase weight on last set. Usually a very light high-rep set is best to trigger traps before begining working sets.

I never really thought how effective dumbell upright rows could be for widening delts. Its such a natural movement and feels right. Don't lean back, keep your torso upright and slightly foward and focus on lifting your elbows. Start out with dumbells hovering in front of your thighs then pull them up towards your armpits. Forming a V shape as you pull up. You could also try facing palms towards eachother rather than down. If you keep the V-shape of the movement is too narrow, you'll hit the upper traps too much.

One way doesn't work for every one, so I experiment until I can feel the muscle being targeted sufficiently. If it doesn't feel like the delt/trap is doing most of work, most likely the weights are too heavy. -Although sometimes the line between pushing yourself to the next limit and perfect form gets a little blury.

[BlueCollarLifter]

i didnt knw what supersets were till i read j cuttlers article on them and he gave a sample workout that recomended for shoulders..he was basically emphasizing the speed and the short rest times you had to aim for..

i tried it out and all i can say is it works..i just couldn't help but play around with it after i started getting used to it.

[jahman]

thanks mate really helpful info u put there iv been using supersets for a while and i have found that they are working quite welll.

[2guns]

told u they work

[jahman]

yeh bro cheers for evrything to all that replied especially blue collar ay cheers.