Supersetting - Are You A Fan?

[Bazza]

Like most of us here I am always looking for new ways of adding extra load or stress to a body part. For those who haven't used supersets, Superset training involves combining exercises, (usually two) and performing these two exercises in a row without any rest in between sets. I have long been a fan of Supersetting opposing muscles group but you can superset different areas of the body, for example:

- Back & Chest

- Biceps & Triceps

- Calves & Abs

- Shoulders & Abs

- Quadriceps & Hamstrings

e.g.

- Biceps: Standing Barbell Curls & Hammer Curls

- Triceps: Triceps Extensions & Triceps Dips

- Back: Lat Pull Downs & One Arm Rows

- Chest: Dumbbell Bench Press & Dumbbell Flyes

- Shoulders: Front Raises & Lateral Raises

- Quadriceps: Leg Press & Leg Extensions

- Hamstrings: Leg Curl & Stiff Legged Deadlifts

- Abs: Sit-ups & Decline Ab Curls

- Calves: Standing Calf Raises & Seated Calf Raises

I just wanted to find out if others Superset or if anybody else cares to share on any other muscle hammering techniques or tips they want to share, particularly on those days where you work to failure... :pfft:

[Sakura]

Yup, I superset. I find it hard to just stand around waiting for my next set. I feel I get more bang for my buck, time-wise, if I'm going hard for most of my session.

[teamfatboy]

Yep, I've supersetted, and tri-setted, in the past - it's all about shocking the muscles by shifting the way they get trained... for me it was an effective alternative to straight sets.

[runveerun]

yep always good to totally fatigue the muscle! pressups after chest press is always a good idea!

[Specter]

I find hi rep supersetting great for bringing out pumped out definition. Especially good during cutting phase for some.

[Daniil]

Yeah I'm a fan. That saves time.

[beast88]

Depends on the body part, i usually do super sets for triceps and calves.

I vomited once super setting chest and back that was intense.

[michaelk]

Then you might not enjoy my little quad superset.... front squats with back squats.

On the smith machine, keep the feet in the same position and use the same weight for both sets, with a 2 minute rest between and putting the weight up by 10k each time.

lots a fun, try about 8 of them.

[musclenz]

Still prefer drop sets to totally fatigue a muscle group. Supersetting allows too much recovery time between working the muscle group while you do the opposing group.

[shruglife]

I found you can Superset/Triset High/Mid/Low (In any order, I just superset Low/Mid) Cable Fly together very effectively.

Cable Fly is a great peak contraction movement I use to finish off my Chest workout and I can bang out 12+ reps to failure in the the Low position and then bang out an equal number at the same weight in the Mid range straight after. This gives me an insane pump, it feels like all the blood in my body is sitting in my Chest and it is a great way to finish off your Chest imo.

I just make up my supersets but I think I have seen some pro bodybuilder on Youtube putting a bench in the Cable Machine doing the same thing with the cables re-positioned at the bottom of the machine which may help to isolate the chest a bit better by eliminating any body movement (I prefer cheating a little than having to change the stack weight all the time).

When you get just the right weight and don't cheat 21's give me a monster pump too, I've only really done this with BB Curls though.

Supersets are a good way to get a great pump and quickly finish off a muscle group if I'm short on time but I've always been a little confused by the concept of hitting your muscle with a lighter weight with no rest or hitting the muscle with a heavier weight with a rest. Surely the latter would be optimal for muscle growth? Theres so much contradictory information on the internet, I wish the best way to build muscle was logical and clear cut. :roll:

[shruglife]

Still prefer drop sets to totally fatigue a muscle group. Supersetting allows too much recovery time between working the muscle group while you do the opposing group.

I never superset opposing muscle groups, just exercises that place greater emphasis on part of the particular muscle group than the other does i.e Pushdown and OH Extention. You can even do a superset/dropset combo where you continuously alternate (no rest) between two exercises hitting the same muscle group, lowering the weights as you go to keep the rep range constant. That extends recovery time after the session a bit though...

[Bazza]

On the smith machine, keep the feet in the same position and use the same weight for both sets, with a 2 minute rest between and putting the weight up by 10k each time.

lots a fun, try about 8 of them.

Ouch...legs tomorrow...could be in for some pain :pfft: don't know if I'' be able to walk down the steps after that one!

[Lowfat]

I've found supersets/dropsets great, anything that keeps those all important nutrients in the muscle will reap sweet benefits :nod:

[michaelk]

On the smith machine, keep the feet in the same position and use the same weight for both sets, with a 2 minute rest between and putting the weight up by 10k each time.

lots a fun, try about 8 of them.

Ouch...legs tomorrow...could be in for some pain :pfft: don't know if I'' be able to walk down the steps after that one!

Walk down stairs....hell if your still walking at all- you haven't done it hard enough, peuking and nearly fainting is common practice with this one :nod: :nod:

Musclenz- unless its arms I'm like you, opposing muscle groups gives you too much recovery. Got to be the same muscle to smash it to oblivion.

[Mike Zero]

At the moment we are doing a superset for quads; leg press with leg extensions, 6 sets of 15 for each and no rest in between (apart from the stumble between the 2 machines). My quads were sore for 6 days last week.

[musclenz]

At the moment we are doing a superset for quads; leg press with leg extensions, 6 sets of 15 for each and no rest in between (apart from the stumble between the 2 machines). My quads were sore for 6 days last week.

Might make a couple of BBers out of you two PLers yet :pfft: :pfft: :pfft:

Believe the Strongman was a great success, & taken out by the BBers :grin: :grin: :grin:

[steak]

Still prefer drop sets to totally fatigue a muscle group. Supersetting allows too much recovery time between working the muscle group while you do the opposing group.

Just started adding these to my weak points...nasty burn and wicked pump :nod:

[adinr]

I also like to throw in some supersets but prefer to concentrate on the same muscle group and not opposing. It really fatigues my muscles. Usually I would do chest and finish off with superset cable crossovers + dips. Or tri's.... pushdowns + extentions etc

[tonyb]

fatigue does not build muscle, overload builds muscle.

[shruglife]

fatigue does not build muscle, overload builds muscle.

Seems logical but pros superset...

[severe]

Supersets ftw! love to hate them... 8)

and drop sets occassionally, to mix it up

[johnnybravo007]

I use them more so on smaller body parts like arms, calves and shoulders. Would not do back and chest together thats for sure Also do them more so when dieting down. On a Mass phase at the mo so its 2 mins rest and as heavy as i can go for min 6-12 reps depending on what im doing. Wish i could mass all year. Loving the extra cals and power.

[shruglife]

I use them more so on smaller body parts like arms, calves and shoulders. Would not do back and chest together thats for sure Also do them more so when dieting down. On a Mass phase at the mo so its 2 mins rest and as heavy as i can go for min 6-12 reps depending on what im doing. Wish i could mass all year. Loving the extra cals and power.

Interesting your username is so similar to Johnboy007?

[dias]

Would anyone recommend drop-setting for particular bodyparts?

For example drop-setting squats would be nice, but if one has training in 2 days, or a game later on the week, I dont think it would be ideal?

Im looking to dropset arms, shoulders and possibly back..

[TGD]

fatigue does not build muscle, overload builds muscle.

This opens up a whole new argument.. any one care to share how you would differentiate between the 2?