Thread: supersetting?

yes

^ though not every workout.

But as has been stressed before, the best way to put on mass is to eat it.

I love doing supersets for most of my workouts. It does cut down on time and works the shit out of your body. It is great whether you work opposing muscles or do ones that hit the same muscle. I am a huge fan of squats with walking lunges.

Originally Posted by Purdue Power

I love doing supersets for most of my workouts. It does cut down on time and works the shit out of your body. It is great whether you work opposing muscles or do ones that hit the same muscle. I am a huge fan of squats with walking lunges.

you got the quads to show for that. nice....


squats is a big movement though, i'd be drained if I supersetted that with lunges. Personally, I like to supersett smaller movements like skills with preachers.

Originally Posted by Purdue Power

I love doing supersets for most of my workouts. It does cut down on time and works the shit out of your body. It is great whether you work opposing muscles or do ones that hit the same muscle. I am a huge fan of squats with walking lunges.

How would you have the energy?
Edit: I just saw your Avatar.......I guess I am now a believer.

Originally Posted by min0 lee

How would you have the energy?
Edit: I just saw your Avatar.......I guess I am now a believer.

"Then i saw your legs...now im a believer! Without a trace, of doubt in my mind..."

Purdue... This is way off the subject but I wanted to ask you a few questions regarding some supplements that you were on or still on. I read it on another forum... Are you still at the purdue.edu email address? If so I sent you an email asking a few questions. I see that you made some great gains and I just wanted to rack your brain for a minute!

I like upper-lower body supersets and antagonist supersets. Pre-exhaustion supersets are also valid if hypertrophy is your goal, though I probably wouldn't do it all the time, and it's really only necessary if you have trouble activating the target muscle in compound movements.

if you super-set in all workouts then it'll certainly affect your ability to use your heaviest weights ...there are two typer of super seting , super setting the same muscle group (you must not do it more than once every while) .... and super setting two different muscle groups (that won't necassary effect muscle growth )

I had never heard of supersetting the same muscle groups, sounds like a killer session for every once in a while.

Originally Posted by L Armstrong

I had never heard of supersetting the same muscle groups, sounds like a killer session for every once in a while.

it's like doing a set of bench press than following it by a set of flyes without rest ... i don't like it but may work well if done right...

I like doing supersets. I started trying once I noticed that my routines weren't giving me the results I wanted. Now I do supersets for different muscles. Like I do Pull Ups and Lateral Pull Downs or Close Grip Pull Ups with Close Grip Pull Downs.

Supersets or drop sets are a great way to pick up the intensity and build mass.

Originally Posted by Twin Peak

Supersets or drop sets are a great way to pick up the intensity and build mass.

Shill.

I often do tri sets with clients lower/upper/core. Planned properly, supersets can be very effective for gaining mass or building muscular endurance.

Originally Posted by Dale Mabry

Shill.

I often do tri sets with clients lower/upper/core. Planned properly, supersets can be very effective for gaining mass or building muscular endurance.

%*$#@ head.

I am not the one peddling my "training" superset service.

Originally Posted by Dale Mabry

Shill.

I often do tri sets with clients lower/upper/core. Planned properly, supersets can be very effective for gaining mass or building muscular endurance.

I use upper-lower supsets all over the place. That's my favorite combination. Trisets work well too.

Originally Posted by L Armstrong

Hi,

I like supersetting to save time but would this be ok while trying to build mass?

Supersets can be an excellent technique for adding mass, with post activation supersets being slightly superior to pre-exhaust ss. However, this is not something you should do every workout, or your body will begin to "over-adapt" to the stress.

I like supersetting smaller muscle groups. I have a hard time supersetting larger muscles (legs, chest, back) because it takes so much out of me in the first place.

Originally Posted by Twin Peak

%*$#@ head.

I am not the one peddling my "training" superset service.

Dale, no comeback? You are losing your touch man.

I actually hit the hay, I needed nappytime.

Besides, *%$#@%* head isn't much of a comeback.

I also use supersets and tri sets all the time with my clients...might go like....Quad dominant/push/pull......then hip dominant/pull/push...

Originally Posted by gopro

Supersets can be an excellent technique for adding mass, with post activation supersets being slightly superior to pre-exhaust ss. However, this is not something you should do every workout, or your body will begin to "over-adapt" to the stress.

Just out of curiosity, why is it that you prefer post activation supersets? Is it to allow for greater loads on the compound movement?

Originally Posted by CowPimp

Just out of curiosity, why is it that you prefer post activation supersets? Is it to allow for greater loads on the compound movement?

Studies show that pre-exhaust SS reduce force production on the compound movement, which is the more important of the two in my opinion.

In addition, with post activation you tend to actually be able to lift HEAVIER (or just as heavy) as well on the isolation movement.

That said, I still like to use pre-exhaust SS in my training, as I feel they are still quite valuable. I would just say that if I were to make a ratio of SS's it would be 2:1 in favor of post-activation.

Originally Posted by PWGriffin

I also use supersets and tri sets all the time with my clients...might go like....Quad dominant/push/pull......then hip dominant/pull/push...

I always find that the tri-set with a push and a pull kills the last exercise. I like to go with a lower body movement/upper body movement (push OR pull) and then a core movement, or a stretch (mobility work for an area that needs it).

Originally Posted by gopro

Studies show that pre-exhaust SS reduce force production on the compound movement, which is the more important of the two in my opinion.

In addition, with post activation you tend to actually be able to lift HEAVIER (or just as heavy) as well on the isolation movement.

That said, I still like to use pre-exhaust SS in my training, as I feel they are still quite valuable. I would just say that if I were to make a ratio of SS's it would be 2:1 in favor of post-activation.

Gotcha. Kinda what I figured, but thanks for the more in-depth response.

Supersetting is great, the last 1/2 of my workout is supersetting just so I can get the hell out of the gym. So far it works well for size and power.

Originally Posted by ForemanRules

Supersetting is great, the last 1/2 of my workout is supersetting just so I can get the hell out of the gym. So far it works well for size and power.

is power the same thing as strength? I always thought it had to do with explosive movements

Originally Posted by ForemanRules

Supersetting is great, the last 1/2 of my workout is supersetting just so I can get the hell out of the gym. So far it works well for size and power.

Lazy Mofo.

But your approaching the half century mark, it must be taking a toll on your body.