Super Sets

dragonoids · 01-05-2007, 08:14 AM

Hi everyone. Just heard of something from the other gymers at my gym. They were doing something they call "Super Sets". This is what they did:

20 sets:
Bicep Curls (Barbell)
80% of max weight x 3-5 reps
isolation with 40% of max weight

I would like to know if this so called "Super Sets" are really effective. If they are, are they more for endurance or strength?

**Gazhole** · 01-05-2007, 08:52 AM

Not on bicep curls i doubt.

What a lot of people do is superset two or three exercises (for the sake of argument we'll say Overhead Press + Bent Over Rows) and perform say, 3 sets of each, alternating with a rest in between.

So you'd do:

OH Press x 6 reps
Rest
Bent Rows x 6 reps
Rest
OH Press x 6 reps
Rest
Bent Rows x 6 reps
Rest
OH Press x 6 reps
Rest
Bent Rows x 6 reps

Thats one way to do supersets. Ive started a program that does that for the whole thing.

P-funk and a few others around here know a lot more about it than me, but thats my understanding anyway.

They make you have to work a lot harder than a more traditional set up, since blood is constantly shifting between different muscle groups. Higher metabolic activity etc...

PTYP · 01-05-2007, 10:53 AM

Quote:

Originally Posted by dragonoids

Hi everyone. Just heard of something from the other gymers at my gym. They were doing something they call "Super Sets". This is what they did:

20 sets:
Bicep Curls (Barbell)
80% of max weight x 3-5 reps
isolation with 40% of max weight

I would like to know if this so called "Super Sets" are really effective. If they are, are they more for endurance or strength?

Not really sure what you mean by Iso @ 40%, but if it means that they are dropping weight on the same excercise than that is called a drop set.

A superset is doing 2 completely different excercises (typically antagonistic) with no rest inbetween and calling this 1 superset. Much like the 1st response said, but you dont rest in the middle of the superset.

The effectiveness of supersets and dropsets are debatable depending on who you talk to. They can be somewhat aerobic. Supersets do allow for a higher paced workout and could fall under the definition of HIT. Dropsets are pointless imo.

Phred · 01-05-2007, 01:36 PM

Quote:

Originally Posted by dragonoids

Hi everyone. Just heard of something from the other gymers at my gym. They were doing something they call "Super Sets". This is what they did:

20 sets:
Bicep Curls (Barbell)
80% of max weight x 3-5 reps
isolation with 40% of max weight

I would like to know if this so called "Super Sets" are really effective. If they are, are they more for endurance or strength?

These exercises are effective if used as a shock every once in a while. Not to be used weekly.
Think of your workouts as part of a "program" and see if these fit into your program. I would not just start adding stuff cause I overheard someone say they are great. It needs to fit my program.

Furthermore, I believe these are more of a "Giant Set" than a "Super Set". Giant Sets target one muscle grp, where Super Sets target 2 or more different muscle grps.

**Gazhole** · 01-05-2007, 02:54 PM

If youre not leaving any rest between the two exercises i think using them sparingly is must.

If you do them the other way, like i explained about, i see no problem using them exclusively in a program. I think its a great way of improving your conditioning...

**P-funk** · 01-05-2007, 02:56 PM

I usually do mine and only rest after the second exercise:

1a) bench press
1b) chin ups
rest
repeat

**Gazhole** · 01-05-2007, 02:58 PM

I think if youre conditioned for it (which you are, some of the stuff you do would literally kill me :P) its good, but obviously its not for beginners.

I can just about handle ones with rests in between the exercises, haha.

Do you do the same with your Trisets?

What you reckon on dropsets and stuff?

**P-funk** · 01-05-2007, 03:00 PM

Quote:

Originally Posted by Gazhole

I think if youre conditioned for it (which you are, some of the stuff you do would literally kill me :P) its good, but obviously its not for beginners.

I can just about handle ones with rests in between the exercises, haha.

yea, I should add that it depends on what I do.

If I am doing two really intensive lifts like say squatting superset with bench press, I place the rest inbetween.

But, if it is something like a heavy overhead press superset with BW chin ups, I just go right after it.

PTYP · 01-05-2007, 03:04 PM

1a. 1b. rest 1a. 1b. rest

That is a superset

1a. rest 1b. rest 1a. rest 1b. rest

That is alternating excercises

By the description however, I think the OP is referencing dropsets.

**P-funk** · 01-05-2007, 03:12 PM

I don't get into the semantic BS. the important thing is that you do it, you know why you are doing it and you have a purpose to do it.

PTYP · 01-05-2007, 03:16 PM

Quote:

Originally Posted by P-funk

I don't get into the semantic BS. the important thing is that you do it, you know why you are doing it and you have a purpose to do it.

Fair enough.

Witchblade · 01-05-2007, 03:22 PM

Don't listen to advice from people who do 20 supersets of curls.

**P-funk** · 01-05-2007, 03:25 PM

Quote:

Originally Posted by PTYP

Fair enough.

I mean, it isn't bad to know all the names and such. You know. I just got away from a lot of the semantics.

For example. If i do something like this:

bench press
rest
squat
rest
chin up
rest
1-leg RDL
rest
seated cable row
rest
repeat

I call that a circuit. even though a true circuit is aerobic and has rest inbetween. I still consider this a circuit.

PTYP · 01-05-2007, 03:30 PM

I completely agree.. for those who know what they are doing then by all means call it what you best feel it is. But to those who are still learning the lingo, I think it will only benefit them more if they know what they are talking about. Had he known that what those guys were talking about were not supersets, he may have recognized the audacity in the 20 set routine and wouldnt need to post this question here. Instead would have posted a comment in the "Gym Idiot Sighting 2007" and we could have got a laugh out of it.

**P-funk** · 01-05-2007, 03:32 PM

Quote:

Originally Posted by PTYP

I completely agree.. for those who know what they are doing then by all means call it what you best feel it is. But to those who are still learning the lingo, I think it will only benefit them more if they know what they are talking about. Had he known that what those guys were talking about were not supersets, he may have recognized the audacity in the 20 set routine and wouldnt need to post this question here. Instead would have posted a comment in the "Gym Idiot Sighting 2007" and we could have got a laugh out of it.

true. good point.

Soul of Sol · 01-05-2007, 05:18 PM

Quote:

Originally Posted by Witchblade

Don't listen to advice from people who do 20 supersets of curls.

01-05-2007, 08:14 AM	#1
dragonoids Registered User Join Date: Jun 2006 Posts: 21	Super Sets Hi everyone. Just heard of something from the other gymers at my gym. They were doing something they call "Super Sets". This is what they did: 20 sets: Bicep Curls (Barbell) 80% of max weight x 3-5 reps isolation with 40% of max weight I would like to know if this so called "Super Sets" are really effective. If they are, are they more for endurance or strength?
dragonoids Registered User Join Date: Jun 2006 Posts: 21

01-05-2007, 02:56 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,575	I usually do mine and only rest after the second exercise: 1a) bench press 1b) chin ups rest repeat
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-05-2007, 03:04 PM	#9
PTYP In the squat rack Join Date: Jun 2005 Location: Maryland Posts: 249 Photos: 6	1a. 1b. rest 1a. 1b. rest That is a superset 1a. rest 1b. rest 1a. rest 1b. rest That is alternating excercises By the description however, I think the OP is referencing dropsets.
	Hit it and hit it hard.

01-05-2007, 03:12 PM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,575	I don't get into the semantic BS. the important thing is that you do it, you know why you are doing it and you have a purpose to do it.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-05-2007, 03:22 PM	#12
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,426 Photos: 2	Don't listen to advice from people who do 20 supersets of curls.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-05-2007, 03:30 PM	#14
PTYP In the squat rack Join Date: Jun 2005 Location: Maryland Posts: 249 Photos: 6	I completely agree.. for those who know what they are doing then by all means call it what you best feel it is. But to those who are still learning the lingo, I think it will only benefit them more if they know what they are talking about. Had he known that what those guys were talking about were not supersets, he may have recognized the audacity in the 20 set routine and wouldnt need to post this question here. Instead would have posted a comment in the "Gym Idiot Sighting 2007" and we could have got a laugh out of it.
	Hit it and hit it hard.

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