Supersets

ecoli

are supersets the best way to tone up and burn fat i have been reading literature sayin by cutting out recovery between exercises is beneficial if you immediately follow an upper arm exercise by a lower body exercise and using that as a set. i was just wonderin ppl s opinion of them

BossArky

Someone else can probably give a more detailed answer. I find it useful as way of getting through more in less time.

Dragan

for resistance training inspired fat loss i would personally recommned Total Body workouts with very short rest periods in between excercise....about 30 to 45 seconds.

yop

Short rest = 30 to 45 seconds Dragan??? Sorry for my ignorance, but I would have thought that would be a decent brake!!! What do you recommend then?

When I am doing my weights at home I am currently given myself 15 seconds between exercises, probably explains why I nearly pass out at the 4th or 5th sets!!

Dragan

I see it as being a weight issue more than anything. If your doing a decent weight that is taxing you from rep 6 to 8 and killing you by rep 12 then you'll need about 30 seconds or so to be able to maintain that type of workload throughout your workout.

I read an interesting study on the lenght or rest times and there effect on BMR after a workout.

The short the rest period, the great the percentage increase of Basal Metabolic Rate in the 24 hour period after the workout.

30 seconds was found to be optimal, with lower rest times than that resulting in an inability to carry out the required pace for the whole workout when operating in the hypertrophy rep range.

yop

Dragan wrote: »

I see it as being a weight issue more than anything. If your doing a decent weight that is taxing you from rep 6 to 8 and killing you by rep 12 then you'll need about 30 seconds or so to be able to maintain that type of workload throughout your workout.

I read an interesting study on the lenght or rest times and there effect on BMR after a workout.

The short the rest period, the great the percentage increase of Basal Metabolic Rate in the 24 hour period after the workout.

30 seconds was found to be optimal, with lower rest times than that resulting in an inability to carry out the required pace for the whole workout when operating in the hypertrophy rep range.

That would add up alright, I am not benching super weights, do more reps than weight tbh, but I would do 4 or 5 sets of 20 reps, definately by the 15the rep on the last 2 sets I am about to die!!

Same with the other exercises.

Would you think what I am doing is daft? Could it even cause injury?

Dragan

Daft?

Not at all mate. It all depends on what your goals are! If it's to be lean, have great muscular endurance and if your happy with how you look and feel then i would say it's all good?

yop

Dragan wrote: »

Daft?

Not at all mate. It all depends on what your goals are! If it's to be lean, have great muscular endurance and if your happy with how you look and feel then i would say it's all good?

Lean...ummm, not a word that cud be used for the gyms token "fat boy" :D

I feel great after the work out, cannot make it down the stairs but after a few minutes I do feel great. So thats the main thing I suppose.

Thanks for the comments

Vegeta

This is bad news for me as I am currently on a cut and if I was only having 30 sec rests between sets I think I would puke my brains out.

A rest period that short would seriously hamper my ability to lift weights due to the intensity of the workout. Not questioning the validity of the statement just bummed i am so out of shape I suppose

Only one cure though, more training

eroo

is it true supersetting with short recovery time is a good way of gaining muscle mass fast?

ecoli

Vegeta wrote: »

This is bad news for me as I am currently on a cut and if I was only having 30 sec rests between sets I think I would puke my brains out.

A rest period that short would seriously hamper my ability to lift weights due to the intensity of the workout. Not questioning the validity of the statement just bummed i am so out of shape I suppose

Only one cure though, more training

the cure for that is reduce the weight you liftin till u able for 30 sec recoveries and build up the weight gradually as you become more apt for it

g'em

Vegeta wrote: »

This is bad news for me as I am currently on a cut and if I was only having 30 sec rests between sets I think I would puke my brains out.

The way you're eating right now should actually leave you more capable of withstanding heavy training. Right now you're just undergoing the first few days of adaptation to the new type of eating. But you're not on a cut, trust me, you'd need to be eating about 1000 calories less per day to qualify as being on a restriction that severe

Give it a few days and you'll find your tolerance to work in the gym will improve no end.