super setting

insane drummer

i know i should know what it is, but i dont! so could someone please inform me!

thanks in advance!:D

walt0r

You don't need to know unless you are a juicer. You'd most likely overtrain by doing supersets if you are natural.

daveirl

This post has been deleted.

insane drummer

no i dont want to incorporate it into my workout, i just want to know what it is! no harm in knowing a few terms!

Boru.

walt0r wrote:

You don't need to know unless you are a juicer. You'd most likely overtrain by doing supersets if you are natural.

What? Dude trust me I don't juice, most of the guys I know don't juice and in Decemeber I completed a 9 week exclusive supersetting program. Now admittedly towards the end I was overtraining but that was the point. Supersets are a great addition to an advanced workout program.

To answer the ops question - a superset is performed when two exercises are performed in a row without stopping. Eg. bicep curl follwed immediately by a tricep kickback.

Great for a fast effective workout, that will also improve your cardiovascualr and muscular endurance. I do wish to add that I'd onlt introduce them in a intermediate to advanced program.

HammerHeadGym

walt0r wrote:

You don't need to know unless you are a juicer. You'd most likely overtrain by doing supersets if you are natural.

This is one of the most mis-informed comments I have ever heard. I have never juiced in my life and love super sets. They feature very strongly in my workouts. And I'm not the only one. One of the most famous hard gainer gurus, Stuart Mc Robert, highly recommends them.

Anyway op, as Boru has stated a superset is a pair of exercises done in sequence. Something he left out however, was (although not necessary to qualify it as a superset) that they should be two complementary exercises. i.e. Bicep and tricep, quads and hams etc. Basically balance a flex with a stretch.

Hope this helps

walt0r

What the hell are you talking about. Misinformed? I thought he was talking about supersetting with heavy weight which more than likely will lead to overtraining in most people.

HammerHeadGym

walt0r wrote:

What the hell are you talking about.Misinformed?

To suggest that someone needs to be on juice to consider supersets is misinformed.

walt0r wrote:

I thought he was talking about supersetting with heavy weight which more than likely will lead to overtraining in most people.

Actually it won't. Obviously it shouldn't be the only thing you do, but a six week cycle every few months won't over train anybody, in my experience. And I've been training guys for nearly ten years.

justsomebloke

HammerHeadGym wrote:

Something he left out however, was (although not necessary to qualify it as a superset) that they should be two complementary exercises. i.e. Bicep and tricep, quads and hams etc. Basically balance a flex with a stretch.

Actually there are a quite a few different types of superset (below is a cut and paste jobby as I am in a bit of a rush)

1 Pre-exhaustion Supersets. In this type of training, you choose 2 exercises for the same muscle group. The first exercise is an isolation move and the second is a compound movement (compound moves target several muscle groups at once while isolation moves target specific muscles). For example, start with leg extensions and do as many as you can. Then stagger off the machine and do a set of squats. Your quads are tired, but the other muscles you use in squats (glutes, hamstrings and inner thighs) are fresh.
2 Post-exhaustion Supersets. This is the opposite of pre-exhaustion. You start with the compound movement and follow that with the isolation exercise. Example: Bench press followed by dumbbell flyes.
3 Compound superset. This is a tough way of training since you're putting together 2 compound exercises, which requires energy and strength. Remember, compound exercises are those that work several muscle groups at a time. Example: Squats followed by leg presses.
4 Isolation Supersets. In this type training, you follow isolation exercises one after another. Example: Dumbbells flyes followed by a cable crossover.
5 Opposing Muscle Groups. When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Example: Biceps curl followed by triceps kickbacks.
6 Staggered Supersets. In staggering, you do an exercise for a different muscle between sets. In this type of supersetting, you could do a chest press and then throw in some calf raises or crunches while you're resting for your next chest press set. This saves time, allowing you to work smaller muscle groups while the bigger ones rest.



Oh and if anybody is a complete sadist try supersetting squats and deads (as a once off),

Boru.

jsb wrote:

Actually there are a quite a few different types of superset (below is a cut and paste jobby as I am in a bit of a rush)

1 Pre-exhaustion Supersets. In this type of training, you choose 2 exercises for the same muscle group. The first exercise is an isolation move and the second is a compound movement (compound moves target several muscle groups at once while isolation moves target specific muscles). For example, start with leg extensions and do as many as you can. Then stagger off the machine and do a set of squats. Your quads are tired, but the other muscles you use in squats (glutes, hamstrings and inner thighs) are fresh.
2 Post-exhaustion Supersets. This is the opposite of pre-exhaustion. You start with the compound movement and follow that with the isolation exercise. Example: Bench press followed by dumbbell flyes.
3 Compound superset. This is a tough way of training since you're putting together 2 compound exercises, which requires energy and strength. Remember, compound exercises are those that work several muscle groups at a time. Example: Squats followed by leg presses.
4 Isolation Supersets. In this type training, you follow isolation exercises one after another. Example: Dumbbells flyes followed by a cable crossover.
5 Opposing Muscle Groups. When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Example: Biceps curl followed by triceps kickbacks.
6 Staggered Supersets. In staggering, you do an exercise for a different muscle between sets. In this type of supersetting, you could do a chest press and then throw in some calf raises or crunches while you're resting for your next chest press set. This saves time, allowing you to work smaller muscle groups while the bigger ones rest.



Oh and if anybody is a complete sadist try supersetting squats and deads (as a once off),

Great stuff jsb, though perhaps over complicating the issue. Oh and as for the squat / deadlift superset - I've been known on occasion to pull out a total cns workout that's far worse - dead lift, toe raise, shrug, upright row, militarty press, squat, reverse and repeat. Whahahaahahahah. (Inadvisable unless you have specific equipment for that - it's quite hard to military press the same weight you would use to squat or deadlift ).

insane drummer

well thank ye all very much! that definatly has sorted out my questions! thank you!:D

Superdub2

walt0r wrote:

You don't need to know unless you are a juicer. You'd most likely overtrain by doing supersets if you are natural.

that is total boll*x, what about circuit training then, all "juicers" who do it then i suppose??

walt0r

Shut ya face