Thread: supersets

Do a search, there is more SS info on this site than you would know what to do with.

Its all personal preference...I ussually do same muscle back to back but have also done different muscles back to back. Its your choice...I prefere same muscle back to back.

or upper and lower

squats supreset with bench press

So when you guys do supersets you mix you back days with legs, chest, abs, arms? Do you all go to the gym the same amount of time or shorten segments to keep from overtraining. I have never tried supersets for the whole week. I have done them for maybe arm day and have done leg and ab supersets. I have hit a pleateu and I have stopped losing weight. I think it is stupid to go by a scale but I weigh myself and I kinda let that bother me. I lost 40 pounds and then like I hit a brick wall stopped. Have gained muscle. Just wanted to kick things up a notch and see if that helps.

Originally Posted by brian2440

So when you guys do supersets you mix you back days with legs, chest, abs, arms? Do you all go to the gym the same amount of time or shorten segments to keep from overtraining. I have never tried supersets for the whole week. I have done them for maybe arm day and have done leg and ab supersets. I have hit a pleateu and I have stopped losing weight. I think it is stupid to go by a scale but I weigh myself and I kinda let that bother me. I lost 40 pounds and then like I hit a brick wall stopped. Have gained muscle. Just wanted to kick things up a notch and see if that helps.

If your goal is to lose weight and you have stopped try and check your diet out. That may be your problem.

As for supersets...I don't mix major muscle groups ever. I only mix smaller groups like bi's/tri's...calves...abs. It also depends on what routine your following...there are many people around who follow man different routines with different principles so its hard for one person to say what is wrong or right.

I think my diet is fine but I will list it. Usually the same.


7:30am 1 cup oatmeal with scoop of whey
9:30am after workout two scoops whey and half cup oats
12:30pm half cup rice and chicken breast
3:30pm veggies, 1 can of tuna, and 25 almonds
7:00pm salad with flax and fat free dressing and chicken breast
10:00pm 2 cups cottage cheese and pb sandwich with nat pb

take fish oil caps during day. usually six.

Originally Posted by brian2440

I think my diet is fine but I will list it. Usually the same.


7:30am 1 cup oatmeal with scoop of whey
9:30am after workout two scoops whey and half cup oats
12:30pm half cup rice and chicken breast
3:30pm veggies, 1 can of tuna, and 25 almonds
7:00pm salad with flax and fat free dressing and chicken breast
10:00pm 2 cups cottage cheese and pb sandwich with nat pb

take fish oil caps during day. usually six.

Carbs right before bed eh? I'd drop those late night cabs if your trying to lose some lbs. Other then that it looks fine.

Are you doing cardio? Whats your BF%?

If you go to diet forum it is posted in there. Kinda got same question going in two forums. Screwed up. BF% is about 15% if I am doing calipers right. What carbs should I cut out?

Originally Posted by brian2440

If you go to diet forum it is posted in there. Kinda got same question going in two forums. Screwed up. BF% is about 15% if I am doing calipers right. What carbs should I cut out?

Didn't realize you had posted their as well...I'll head over there. Leave this to training.

today i did hacksquats supersetted w/leg presses.

you wanna talk about a near-death experience..

Originally Posted by Flex

today i did hacksquats supersetted w/leg presses.

you wanna talk about a near-death experience..

Yea I've done them before....they are KILLER lol. Come to think of it and SS with legs is sick heh.

IMO supersetting is tougher than going real heavy.

sure, you do a set of squats with a heavy weight that you can only get 3, you're a little tired...whoopty doo.

you do a set of 15 squats supersetted with a set of 15 hacks, you're dead.

that's why i prefer the LIGHT weight

Originally Posted by Flex

IMO supersetting is tougher than going real heavy.

sure, you do a set of squats with a heavy weight that you can only get 3, you're a little tired...whoopty doo.

you do a set of 15 squats supersetted with a set of 15 hacks, you're dead.

that's why i prefer the LIGHT weight

Definatly...high reps vs low reps is totaly different. I think its much harder to use higher reps...the intensity and workload is just so much higher.

I Light weight

Not only do i feel that i'm working harder, but i'm also able to use perfect form, thus maximize muscular growth.

It's funny, yet pathetic, to look around at my gym and see the SAME guys doing the SAME exercizes with the SAME "heavy" weight (meaning TOO heavy for them to be doing it correctly), and they wonder why they have the SAME strength and SAME size as last year, and the year before, and the year before....

Originally Posted by Flex

I Light weight

Not only do i feel that i'm working harder, but i'm also able to use perfect form, thus maximize muscular growth.

It's funny, yet pathetic, to look around at my gym and see the SAME guys doing the SAME exercizes with the SAME "heavy" weight (meaning TOO heavy for them to be doing it correctly), and they wonder why they have the SAME strength and SAME size as last year, and the year before, and the year before....

LOL

Yea I feel ya on those guys that do everything wrong then wonder why they never change.

If I do supersets, then I do them as a shock technique. Usually I will do an isolation exercise for the muscle in question, and then a compound exercise which heavily incorporates the same muscle. For example, kickbacks followed by close grip bench press.