Thread: Supersets/Dropsets

After reading two fantastic articles by Tom Venuto, i have decided it is time to change up my routine and incorporate supersets and dropsets. However i have a few questions for the experienced BB's who have tried almost all of these different techniques. The articles are below...

http://www.ironmagazine.com/article45.html
http://www.ironmagazine.com/article51.html

Say i were to do this workout today

PRE-EXHAUST SUPERSETS

Isolation Exercise (1st)
Leg Extension
Leg Curl
Dumbell Pullover
Tricep Pushdown
Dumbell Flyes
Dumbell Side Laterals
Barbell Curl

Compound Exercise (2nd)
Squat
Stiff Leg Deadlift
Reverse Grip Lat Pulldown
Close Grip Bench Press
Bench Bench Press
Military Press
Curl Grip Pullups

Does that mean i do leg extensions first, then squats and move on to leg curls and then SLDL's and keep going down until i complete it? If i said this correctly, do i complete the entire routine and then repeat it 2 more times so that i do 3 sets for each exercise or do i go through it only once?

For those of you who have done pre-exhaust, post-exhaust, compound, isolation, antagonist, and staggered supersets, which of these did you like the most and is best for muscular development? What should i start off with since it is my first time? I also lift alone, so which ones are the safest for me to do since some of them require a spotter (especially compound supersets) and i probably will not be able to do it.

As for dropsets, which method did you like best? Which one is the most effective out of strip sets, up the stack, down the rack, tight drop sets, wide drop sets, 50%, power, zero-rest, rest-pause, drop-superset, etc...Should i do them all rotating them often or stick with one that works best?

Is it ok if i try a different method every week or should i stick with one for like 4-8 weeks before changing it up? If you dont know what i mean, ill give an example. Today is shoulder day for me. I have decided i am going to try the pre-exhaust superset today. So should i continue that method for the next 4-8 weeks or can i do like a post-exhaust superset next week?

Lastly, for those who have experienced both the supersets and dropsets, which one did you like the best overall? Which gives you a better workout, more pump, and faster muscular development?

-Rich

Yes, it means do leg extensions then squats. I would do it the other way around though, and do the compound before the isolation. You do one super set, rest and do the same super set again. These might be good for a shock week, but not all the time.

thanks