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Starting supersets

  • 15-07-2008 9:09am
    #1
    Gillo
    Registered Users, Registered Users 2 Posts: 5,566 ✭✭✭


    Just a quick question about about starting to do superset.

    Currently I'm splitting my workout over two days, doing chest, bicep & shoulders on one day and the rest on the second day. Yesterday I tried joining the two programs as part of a superset eg, I kickbacks and hammercurls at the same time, I tried doing this by pairing off all the exercise's in my program.

    The thing is I was completely knackered by the end, so considering they there was a lot less rest time, should I initially be dropping the weight lifted until I get used to it.

    Anything else I should considering when starting supersets?


Comments

  • #2
    edges
    Registered Users, Registered Users 2 Posts: 147 ✭✭edges


    Super sets are a great ay to go if done right, just make sure that the two exercises don't interfere with each other. I like them because it means less time hanging around the gym, others say it's superior to straight sets due to antagonist inhibition, meaning if you work the bicep, the tricep has to switch off. In theory it means the tricep gets more rest.

    An example split (I have used this a number of times) would be:
    1A Clean & Press
    1B Pull Up

    2A Split Squat right leg
    2B Split Squat left leg

    Do a set of A followed by a set of B back to back with only a short break in between (30 seconds) when you complete all the sets have a longer break before moving onto the next superset unless you're looking for an endurence effect.

    Thats just a sample I've used to help illustrate the point, there are many ways to structure supersets.

    All the best

    Dave
    www.wg-fit.com


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