Gonna try supersets

shuffles03

Hey,

I've been going to the gym for the last year. I used to be in Westpoint but moved to the NAC in October (although haven't been much with the snow and all that). My workout in Westpoint used to consist of 5 mins on the bike (warmup), 20 mins on the cross trainer, 10 mins on the rower followed by numerous weights. As you can tell I'm a novice as I'm not good with the names. I took protein in conjunction with this and started to notice the difference right away.

When I joined the NAC, I was told my previous programme was crap (fair enough really). Last week, a mate told me all about supersets and basically said that was the way I should go. Now in fairness, he has become pretty ripped over the last few months and he said it's due to supersets (and obv a healthy diet too).

So I'm thinking of giving it a go. I've sort of made up a superset programme which hopefully people can comment on and tell me if it's good or if there's something I should change.

Before I post the superset programme, here is where I'm currently at and what I hope to achieve:

Me:

- 27, 6'1, 13-13.5 stone

Hoping to achieve:

- Muscle growth, toned, would like to be ripped but know that this takes a really long time and is hard to do.

Note: I don't want to become really bulky. I don't want to be one of those guys who you initially think are fat/big but are actually just really muscly. I used to be 14-14.5 stone in college and since leaving, that fell away (mainly due to a normal diet).

My mate also said to forget cardio (I'm not sure about this). He said that 13-13.5 stone is my ideal weight for someone who is 6'1? Also, not sure about that either. He said that I don't need to lose weight, just lose body fat and that by doing the right weights, I'll achieve this goal. Currently, I take Gold Standard Whey Protein. He suggested I take Jack 3D as well to allow me to do more in my training although I'm a bit uneasy about taking it.

Now that I bolloxed on for a while, finally here is my superset programme:


Monday - Rest 1 Minute Between Sets.

A1: Full Squats - 4 Sets x 8 Reps
A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps
B1: Bench Press - 4 Sets x 8 Reps
B2: Pendlay Bent-Over Rows - 4 Sets x 8 Reps
C1: Barbell Curls - 3 Sets x 10 Reps
C2: Weighted Dips - 3 Sets x 10 Reps
Abdominal Work (Leg Raises, Decline Crunches)

Wednesday - Rest 90 Seconds Between Sets.

A1: Split Squats - 4 Sets x 8 Reps
A2: Snatch-Grip Deadlifts - 4 Sets x 8 Reps
B1: Military Press - 4 Sets x 8 Reps
B2: Chin-Ups - 4 Sets x 8 Reps
C1: Calf Raises - 3 Sets x 10 Reps
C2: External Rotations - 3 Sets x 10 Reps

Friday - Rest 45 Seconds Between Sets.

A1: Full Squats - 4 Sets x 8 Reps
A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps
B1: Bench Press - 4 Sets x 8 Reps
B2: Pendlay Bent Over Rows - 4 Sets x 8 Reps
C1: Reverse Curls - 3 Sets x 10 Reps
C2: Close-Grip Bench Press - 3 Sets x 10 Reps
Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists)


I haven't entered the weight as I'm not sure how much I can and can't lift. Is this type of programme good or should something be changed? Is 3 days a week enough or should I do more? My mate goes 4-5 times a week working one muscle group each day.

Cheers in advance and sorry for the really long post.

Brian?

shuffles03 wrote: »

Monday - Rest 1 Minute Between Sets.

A1: Full Squats - 4 Sets x 8 Reps
A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps
B1: Bench Press - 4 Sets x 8 Reps
B2: Pendlay Bent-Over Rows - 4 Sets x 8 Reps
C1: Barbell Curls - 3 Sets x 10 Reps
C2: Weighted Dips - 3 Sets x 10 Reps
Abdominal Work (Leg Raises, Decline Crunches)

Wednesday - Rest 90 Seconds Between Sets.

A1: Split Squats - 4 Sets x 8 Reps
A2: Snatch-Grip Deadlifts - 4 Sets x 8 Reps
B1: Military Press - 4 Sets x 8 Reps
B2: Chin-Ups - 4 Sets x 8 Reps
C1: Calf Raises - 3 Sets x 10 Reps
C2: External Rotations - 3 Sets x 10 Reps

Friday - Rest 45 Seconds Between Sets.

A1: Full Squats - 4 Sets x 8 Reps
A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps
B1: Bench Press - 4 Sets x 8 Reps
B2: Pendlay Bent Over Rows - 4 Sets x 8 Reps
C1: Reverse Curls - 3 Sets x 10 Reps
C2: Close-Grip Bench Press - 3 Sets x 10 Reps
Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists)


I haven't entered the weight as I'm not sure how much I can and can't lift. Is this type of programme good or should something be changed? Is 3 days a week enough or should I do more? My mate goes 4-5 times a week working one muscle group each day.

Cheers in advance and sorry for the really long post.

Not really supersets, more circuits. Grand for a bit of fitness, will add a bit of muscle but not as good as doing a straight strength training program + cardio IMO.

Mellor

briankeating wrote: »

Not really supersets, more circuits. Grand for a bit of fitness, will add a bit of muscle but not as good as doing a straight strength training program + cardio IMO.

Why are they not supersets?
Two exercises done one set directly after the other set = superset.

Hardly a circuit with only two exercises in each.


Why/How did you pick the which exercises to group. Some are opposing muscle. Some are unrelated etc, neither is wrong but there are various differnet supersets and the point of each is different.

Hanley

Mellor wrote: »

Why are they not supersets?
Two exercises done one set directly after the other set = superset.

Hardly a circuit with only two exercises in each.


Why/How did you pick the which exercises to group. Some are opposing muscle. Some are unrelated etc, neither is wrong but there are various differnet supersets and the point of each is different.

Yeah they are supersets.

I've used a similar idea ala Poliquin before and liked it.

He talks about how doing super sets for opposing muscle groups allows you to perform better (more reps, force production, weight etc). I don't know how true it is, but I was a fan of it when I did it.

Brian?

Mellor wrote: »

Why are they not supersets?
Two exercises done one set directly after the other set = superset.

Hardly a circuit with only two exercises in each.
.

I read it as A1, B1, C1, repeat. 3 excercises = a circuit to me . Splitting hairs I suppose.

I did a program as outlined above for a while, it's good when you're in a hurry but I wasn't really getting any stronger doing. Minimal strength gains = bad .
I did get fitter and leaner, but that was more to do with diet than anything.

Brian?

Hanley wrote: »

Yeah they are supersets.

I believe 3 excercises is a triset, if not a circuit. That's pendantry though I suppose.

Brian?

Hanley wrote: »

He talks about how doing super sets for opposing muscle groups allows you to perform better (more reps, force production, weight etc). I don't know how true it is, but I was a fan of it when I did it.

I did them for a while myself. I think the idea that working opposing muscle groups to increas strength is a little flawed though. I am sure there is some truth to it, but I found a proper rest period was better.

Hanley

briankeating wrote: »

I believe 3 excercises is a triset, if not a circuit. That's pendantry though I suppose.

Yes... it would be, if that's what he said he was doing

A1, A2, B1, B2 etc = do the A exercises first, the 4 sets of each or whatever, then move on and do the B's, then the C's.

A1,A2,A1,A2,A1,A2,A1,A2,B1,B2,B1,B2 etc is how it'd look.

Brian?

Hanley wrote: »

Yes... it would be, if that's what he said he was doing

A1, A2, B1, B2 etc = do the A exercises first, the 4 sets of each or whatever, then move on and do the B's, then the C's.

A1,A2,A1,A2,A1,A2,A1,A2,B1,B2,B1,B2 etc is how it'd look.

Ahhhhhhhhhhhhhhhhhhhhhh. I was looking at it arse backwards.

El Horseboxo

briankeating wrote: »

I did them for a while myself. I think the idea that working opposing muscle groups to increas strength is a little flawed though. I am sure there is some truth to it, but I found a proper rest period was better.

I've done it a few times over the years but always for short cycles as i noticed i could push through on the weight and make some strength gains but they were always short lived. I'd plateau out very quickly. So maybe they are good to help you get past a sticking point in your straight set workouts.

Mellor

Hanley wrote: »

Yeah they are supersets.

I've used a similar idea ala Poliquin before and liked it.

He talks about how doing super sets for opposing muscle groups allows you to perform better (more reps, force production, weight etc). I don't know how true it is, but I was a fan of it when I did it.

They're the ones I like also.
Similar muscle groups, pre fatiguing etc just result in me lifting less and feeling weaker.

Opposing and where you work totall unrelated parts (can't think of the name, something to do with blood having to pump back and forth) are the ones I'd do from time to time.

Even if you don't preform better (can't say if you do or not), you are still working more efficiently, one works while the other recovers, less time spent doing nothing, more time are a higher heart rate, shorter sessions, all = win for me

Barry.Oglesby

Looks decent. I would question having 3 supersets from your core lifts in one session though, to me that's too much volume.

If anyone doesn't believe in the awesome power of supersets try 5 pull ups, 15 push ups x5

itsallaboutheL

Mellor wrote: »

T
Opposing and where you work totall unrelated parts (can't think of the name, something to do with blood having to pump back and forth) are the ones I'd do from time to time.

Peripheral Heart Action?

ted lomax

Is this not what the fitness instructors in gyms are for? Untill recently I was a member of Westwood Clontarf (now joined Carlisle) and since April lost approx 3 stone of lard (probably gained half stone in muscle) using the Caveman diet and advancing through various programmes starting from basics to where I'm now on a three day split programme. All the programmes were done with various instructors but it was up to me to get a new programme when the old one was finished.
Surely it would make sense to ask questions face to face with an instructor/trainer?
From what I've learned it's best to start some of the exercises on the machines before you go on to free weights in order to build up some strength and technique?

Rycn

ted lomax wrote: »

From what I've learned it's best to start some of the exercises on the machines before you go on to free weights in order to build up some strength and technique?

You can't learn technique on machines imo.

ted lomax

Agreed, you can't learn proper technique on machines per se. They are a means to an end.

Sacred_git

im all for super sets provided your not a dick and let people work in, there are individuals who think they own the gym!! highly annoying! The lads(or one of them anyway) who are now in the edge clontarf thought it was a great idea to give everybody a super sets routine in westwood, most of whom didn't understand the working in system, unbelievable!

Brian?

ted lomax wrote: »

Agreed, you can't learn proper technique on machines per se. They are a means to an end.

Learning technique on machines is like learning to drive on Gran Turismo.

shuffles03

I thought I'd resurrect this old thread to attach my superset programme. I've noticed a huge difference so it might help others.

My mate originally sent it on to me so there's a bit of banter before the breakdown of the sets just in case people are wondering whats going on. Also, the programme mentions Jack 3D which I haven't taken.

jive

For someone who seems to be relatively new to training that's a really good routine you've put together.

3 days a week should be fine as those workouts are pretty much full body workouts. If you don't feel too tired on your off days you should throw in some cardio. If you feel tired though take a rest day or you will get run down

shuffles03

I've been doing it 5 days a week now for 3 months. I was doing a set of 7's and Dumbell Curls at home every evening too but haven't done that in a few weeks.

I followed this programme exactly for the first 4 weeks. After that, instead of doing the 3 supersets each day, I did 2 and the third is focused on either chest or shoulders. I alternate each week. Basically, Monday is chest: 2 supersets for my chest and the 3rd shoulders and so on for the rest of the week and then switch out the 3rd set the following week. I've really noticed a huge difference by doing this.

In terms of cardio, it used to be something I always did...in fact, it was all I ever did. I was convinced as I'm sure a lot of gym goers are that you need to lose weight. I've been doing cardio on and off for the past 3 years with little to no change. There was definite tightening but nothing drastic.

It was only once my mate came along and told me about supersets that I started to look at the gym differently. He basically said that I didn't need to lose weight as 6"1, 13.5 stone is optimal for my height and age. He said that unless I'm a runner, cyclist ie athlete etc or I need to lose weight, I don't need to be doing long periods of time on cardio machines. He said that as I was my optimal weight already, a weights programme would garnish me better results than cardio. I was really wary about not doing cardio but I just said, screw it, I'll give it a go.

Initially, I did a 1,000 metre warm up on the rower but over the weeks I've phased that out. To be honest, the difference has been enormous. I think a lot of people have it in their heads that they need to spend hours in the gym and that their t-shirt needs to be dripping wet in order to get results (I know I used to think this) but this programme only lasts about 30-40 mins a day depending on if I'm doing abs too and the results are excellent.

As I was mentioning in the supplements thread (looking for advice), I've also been taking protein too. I started of with Gold Standard but have since moved to cheaper Holland & Barrett brands ie Precision Engineered. I went to buy more P.E. protein yesterday but their €19.99 deal was over and I only had €20 on me so bought Creatine as I couldn't afford any of the Proteins. I have one question about taking Creatine instead of Protein: If I stop taking Protein and move to Creatine will my definition decrease? Should I take Protein as well? Maybe mix the 2 together? I bought 'Precision Engineered High Potency Formula Creatine Powder HPLC Pure Creatine Monohydrate'. The bottle says to take 1 heaped teaspoon 4'6 times daily for the loading period (first 5 days) and then 1 a day for 11 weeks after. I was advised in the supplements thread to just take 1 teaspoon (5g) before my workout and 1 when I get back as it's dangerous on my liver to take the recommended bottle amount? Is this true? I was thinking of buying some more protein, maybe Gold Standard again and taking 5 grams of Creatine every morning before my workout, 5 grams of Creatine mixed with a Protein shake when I get back from the gym and then a Protein shake in the evening? Is this a good idea or really stupid? Will I notice a huge gain by taking both now? Sorry, I know this question should probably be asked in the supplements thread.

jt_dublin

shuffles03 wrote: »

Initially, I did a 1,000 metre warm up on the rower but over the weeks I've phased that out.

I would still do the 1000 metres on the rower... That's only about a 5 minute warm up. I've pulled a few trap muscles etc.. from not being warmed up enough. It's painful, and not much fun having to quit your session either.