supersets

Swarlez

Can people recommend any supersets they like to use. Im not looking for anything specific (ie. doesn't matter if its arms legs chest or back). I only do one and would like to do more. I do tricep extensions followed by close grip bench press.

Cheers

Armedocr

I did a few supersets with chins and dips this morning. Felt pretty good.

Red Cortina

Thought I was going to open up this thread and it was going to say that supersets are an absolute pain in the ar$e!

Hows about:
walking lunges superset w/lat pull down
back squats superset w/low row
step ups superset w/ flat chest press
split squats superset w/chin ups
deadlift superset w/decline chest press

Mellor

DB Bench w/ Press-up (changing hands on box)
Squats w/ Chins/pull ups
Military press w/lunges


three I've used recently with my PT

Brian?

liverpoolrob wrote: »

Can people recommend any supersets they like to use. Im not looking for anything specific (ie. doesn't matter if its arms legs chest or back). I only do one and would like to do more. I do tricep extensions followed by close grip bench press.

Cheers

What are you trying to achieve with your supersets?


The one you mention above is a bad one, its 2 tricep isolation excercises.


There are a few different types, yours doesn't really fall into any, copied from wikipedia:

Supersets
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the pushdown.

Push-pull supersets
Push-pull supersets are similar to regular supersets, but exercises are chosen which work opposing muscle groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown. Other examples include the shoulder press and lat pulldown combination, and the bench press and wide grip row combination.

Pre-exhaustion
Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group's supporting muscles to push it further than would otherwise be possible. For example, the triceps muscles normally help the pectorals perform their function. But in the "bench press" the weaker triceps often fails first, which limits the impact on the pectorals. By preceding the bench press with the pec fly, the pectorals can be pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise.

Breakdowns
Breakdowns were developed by Fred Hatfield and Mike Quinn to work the different types of muscle fibers for maximum stimulation. Three different exercises that work the same muscle group are selected, and used for a superset. The first exercise uses a heavy weight (~85% of 1 rep max) for around five reps, the second a medium weight (~70% of 1 rep max) for around twelve reps, and finally the third exercise is performed with a light weight (~50% of 1 rep max) for twenty to thirty reps, or even lighter (~40% of 1 rep max) for forty or more reps. (Going to failure is discouraged.) The entire superset is performed three times.[45]

Swarlez

briankeating wrote: »

What are you trying to achieve with your supersets?


The one you mention above is a bad one, its 2 tricep isolation excercises.


There are a few different types, yours doesn't really fall into any, copied from wikipedia:

Supersets
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the pushdown.

Push-pull supersets
Push-pull supersets are similar to regular supersets, but exercises are chosen which work opposing muscle groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown. Other examples include the shoulder press and lat pulldown combination, and the bench press and wide grip row combination.

Pre-exhaustion
Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group's supporting muscles to push it further than would otherwise be possible. For example, the triceps muscles normally help the pectorals perform their function. But in the "bench press" the weaker triceps often fails first, which limits the impact on the pectorals. By preceding the bench press with the pec fly, the pectorals can be pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise.

Breakdowns
Breakdowns were developed by Fred Hatfield and Mike Quinn to work the different types of muscle fibers for maximum stimulation. Three different exercises that work the same muscle group are selected, and used for a superset. The first exercise uses a heavy weight (~85% of 1 rep max) for around five reps, the second a medium weight (~70% of 1 rep max) for around twelve reps, and finally the third exercise is performed with a light weight (~50% of 1 rep max) for twenty to thirty reps, or even lighter (~40% of 1 rep max) for forty or more reps. (Going to failure is discouraged.) The entire superset is performed three times.[45]

Cheers for the info. Im just looking to add a bit of intensity to my workout.

Mellor

briankeating wrote: »

Breakdowns
Breakdowns were developed by Fred Hatfield and Mike Quinn to work the different types of muscle fibers for maximum stimulation. Three different exercises that work the same muscle group are selected, and used for a superset. The first exercise uses a heavy weight (~85% of 1 rep max) for around five reps, the second a medium weight (~70% of 1 rep max) for around twelve reps, and finally the third exercise is performed with a light weight (~50% of 1 rep max) for twenty to thirty reps, or even lighter (~40% of 1 rep max) for forty or more reps. (Going to failure is discouraged.) The entire superset is performed three times.[45]

I'd normally call these drop sets, and wouldn't think of them as supersets but the name hardly matters :D

Brian?

liverpoolrob wrote: »

Cheers for the info. Im just looking to add a bit of intensity to my workout.

What is your workout? What program are you following?

Scuba Ste

Since when is close grip bench not a compound exercise.

OP you can pretty much put any two exercise together and call it a superset. I like using them to save time so usually go for opposing muscle groups. Not so much for the same muscles.

Swarlez

briankeating wrote: »

What is your workout? What program are you following?

I don't really follow any program. I just go to the gym every second day. I do 3x10 sets of most excersises at my maximum weight, varying between legs, arms, core etc. I run, play football and squash in the days inbetween. Im just looking for some supersets to basically vary things a bit.

Swarlez

Scuba Ste wrote: »

Since when is close grip bench not a compound exercise.

OP you can pretty much put any two exercise together and call it a superset. I like using them to save time so usually go for opposing muscle groups. Not so much for the same muscles.

Thats what i thought aswell but im no expert on the subject.

Brian?

liverpoolrob wrote: »

I don't really follow any program. I just go to the gym every second day. I do 3x10 sets of most excersises at my maximum weight, varying between legs, arms, core etc. I run, play football and squash in the days inbetween. Im just looking for some supersets to basically vary things a bit.

I'd say forget about supersets so. Get yourself a decent program first.

Google starting strength.

Swarlez

briankeating wrote: »

I'd say forget about supersets so. Get yourself a decent program first.



Google starting strength.

I like my routine at the gym. I didn't ask you to critique it. Its worked for me for a long time. Sorry i dont have everything completely regemented like i assume you do. All i wanted is is for people to say what supersets they like doing. I didnt ask you to come along and tell me what i do isnt good enough and to "forget about supersets".

Brian?

liverpoolrob wrote: »

I like my routine at the gym. I didn't ask you to critique it. Its worked for me for a long time. Sorry i dont have everything completely regemented like i assume you do. All i wanted is is for people to say what supersets they like doing. I didnt ask you to come along and tell me what i do isnt good enough and to "forget about supersets".

Charming. I was just trying to be helpful. My point was that you are wasting your time with supersets if you don't even have a regimented program.


Do all the pointless supersets you want.

Swarlez

Listen, i didnt ask you whether or not i should be doing supersets. I have my own regime, its not like i go into the gym and just start lifting stuff because its heavy. Just because i didnt feel like posting what i do up here doesnt mean you can just tell me somethings pointless. And believe me, i know supersets arent pointless. So unless you have a superset you like to do and want to share it with me like i asked in the original post and as the other posters have, then id rather not recieve any more or your help.

AntiVirus

Are chin ups/press ups a good superset?

Brian?

liverpoolrob wrote: »

Listen, i didnt ask you whether or not i should be doing supersets. I have my own regime, its not like i go into the gym and just start lifting stuff because its heavy. Just because i didnt feel like posting what i do up here doesnt mean you can just tell me somethings pointless. And believe me, i know supersets arent pointless. So unless you have a superset you like to do and want to share it with me like i asked in the original post and as the other posters have, then id rather not recieve any more or your help.

I think you missed my point completly.

Supersets are not pointless, in fact they can be great. The all triceps one you are doing is worse than pointless.

Some supersets I do regularly are squats/chinups, bench press/chinups, military press/rows, bicep curls/skull crushers, inverted rows/ pushups.

In fact i used to do an entire workout that was supersets

Bench/row/SLDL
MP/Chin/Lunge
Curl/Skullchrushers/calf raises.


However they all fit into a program that is structured properly and is based around progression. Throwing in random supsets is pointless unless you have a decent program to begin with.

Brian?

AntiVirus wrote: »

Are chin ups/press ups a good superset?

Yup.

TommyKnocker

liverpoolrob wrote: »

I like my routine at the gym. I didn't ask you to critique it. Its worked for me for a long time. Sorry i dont have everything completely regemented like i assume you do. All i wanted is is for people to say what supersets they like doing. I didnt ask you to come along and tell me what i do isnt good enough and to "forget about supersets".

liverpoolrob wrote: »

Listen, i didnt ask you whether or not i should be doing supersets. I have my own regime, its not like i go into the gym and just start lifting stuff because its heavy. Just because i didnt feel like posting what i do up here doesnt mean you can just tell me somethings pointless. And believe me, i know supersets arent pointless. So unless you have a superset you like to do and want to share it with me like i asked in the original post and as the other posters have, then id rather not recieve any more or your help.

Ok liverpoolbob, chill out and take it down a notch please!!

There is no need for the above posts. If you don't like/agree with advice given then simply ignore it.

Best Regards,

M

Swarlez

briankeating wrote: »

I think you missed my point completly.

Supersets are not pointless, in fact they can be great. The all triceps one you are doing is worse than pointless.

Some supersets I do regularly are squats/chinups, bench press/chinups, military press/rows, bicep curls/skull crushers, inverted rows/ pushups.

In fact i used to do an entire workout that was supersets

Bench/row/SLDL
MP/Chin/Lunge
Curl/Skullchrushers/calf raises.


However they all fit into a program that is structured properly and is based around progression. Throwing in random supsets is pointless unless you have a decent program to begin with.

I have a good workout that as i said i vary between arms core legs chest etc. I decide what excersises i do depending on what i did the previous day. I know how to vary the excersises so that different muscles are being used in each excersise. All i want is to put a few supersets in there to vary things up. It may not be the most effective way of training but i go with a buddy and we always have a bit of a laugh. I cant see how its pointless, its given me good results and im not going to change it now. It may be pointless in your eyes but im not looking to be some super athlete. I go to the gym to keep fit and stay strong, not to lift the heaviest weight i possibly can.

Swarlez

B-Builder wrote: »

Ok liverpoolbob, chill out and take it down a notch please!!

There is no need for the above posts. If you don't like/agree with advice given then simply ignore it.

Best Regards,

M

I apologise, just dont like having what i do called pointless.

AntiVirus

briankeating wrote: »

Yup.

Thanks, I didn't even know what a superset was until today. You learn something knew every day.

Brian?

liverpoolrob wrote: »

I have a good workout that as i said i vary between arms core legs chest etc. I decide what excersises i do depending on what i did the previous day. I know how to vary the excersises so that different muscles are being used in each excersise. All i want is to put a few supersets in there to vary things up. It may not be the most effective way of training but i go with a buddy and we always have a bit of a laugh. I cant see how its pointless, its given me good results and im not going to change it now. It may be pointless in your eyes but im not looking to be some super athlete. I go to the gym to keep fit and stay strong, not to lift the heaviest weight i possibly can.

Apologies, I shouldn't have called it pointless. If you're enjoying what you're doing and getting results, stick with it.

The supersets I listed in my last post are great time savers and work well. I'd avoid the pre exhaust/post exhaust type, stick with the push/pull and upper/lower supersets.