Thread: Super setting?

I love supersetting.

Have you ever tried supersetting the same muscle group? For instance, my HIT workouts used to include supersetting, lets say, pec deck with bench press.

You destroy your chest on the pec deck, and then do so even more while hitting your triceps and anterior deltoids on the bench press.

Good stuff.

When I first started training I tried copying Arnold's training and he used to superset chest with back.
I did these in the early mornings when the gym was empty, it's hard to do supersets when the gym is packed.
This is what I did:
Flat bench + Pull ups
Inclines + Bent over raises
Declines + low pulley rows.

I was wasted at the end of the workout.

I like supersetting once in awhile, but it's usually the same muscle group. For example I might superset deadlifts with hyperextentions.

Super sets are a great way to add intensity to your work outs.

I love them for the same muscle group or opposing muscle groups.

They are great for shaving time at the gym also.

I love supersetting things like Military press and Delt rows, keeps things moving and adds intensity.

so most think that supersetting the same muscle, i.e. bench and pec-dec, is better that doing different muscles, i.e. bench and curls?

I think supersetting movements that are completely opposite works better. I dont like using similar movments/muscle groups because you're going to pre-exhaust them with the first movement, thus tiring them out so you cant give 100% in the next movment.

Sure there are ways to make that work. Using a lower intensity, or putting a rest in between each movement, or supersetting a compound with an isolation that work similar muscle groups.

Personally though i like doing things like Pullups supersetted with Squats, or Deads with Overhead Press or something. Really helps with the conditioning, and gets the blood moving around with a vengeance.

Originally Posted by Gazhole

I think supersetting movements that are completely opposite works better. I dont like using similar movments/muscle groups because you're going to pre-exhaust them with the first movement, thus tiring them out so you cant give 100% in the next movment.

Sure there are ways to make that work. Using a lower intensity, or putting a rest in between each movement, or supersetting a compound with an isolation that work similar muscle groups.

Personally though i like doing things like Pullups supersetted with Squats, or Deads with Overhead Press or something. Really helps with the conditioning, and gets the blood moving around with a vengeance.

I'll have to agree with you on that one. Even though I do superset the same group sometimes.

Originally Posted by vortrit

I'll have to agree with you on that one. Even though I do superset the same group sometimes.

Yeah, i do sometimes aswell, just not too often.

Also, its probably worth mentioning Tri-Sets in here aswell. Theyre good fun. If you really wanna take the same muscle group thing to the limit, you could do a tri-set with Bench Press and pre+post exhaust the muscles with no rest between the tri-set movements:

a) Pullovers
b) Bench Press
c) Skullcrushers

And do that for everything else in the workout.

a) Reverse Flys
b) Bent Over Rows
c) Curls

a) Leg Extensions
b) Squats
c) Calve Raises

a) Kneeling Squats
b) Deadlifts
c) Hypers/Glute Ham Raises

That could be an interesting session actually...

Originally Posted by Gazhole

Yeah, i do sometimes aswell, just not too often.

Also, its probably worth mentioning Tri-Sets in here aswell. Theyre good fun. If you really wanna take the same muscle group thing to the limit, you could do a tri-set with Bench Press and pre+post exhaust the muscles with no rest between the tri-set movements:

a) Pullovers
b) Bench Press
c) Skullcrushers

And do that for everything else in the workout.

a) Reverse Flys
b) Bent Over Rows
c) Curls

a) Leg Extensions
b) Squats
c) Calve Raises

a) Kneeling Squats
b) Deadlifts
c) Hypers/Glute Ham Raises

That could be an interesting session actually...

That does actually look pretty cool. I might try that next week.

Originally Posted by vortrit

That does actually look pretty cool. I might try that next week.

Let me know how it goes, it looks pretty tough i'll say that!

Originally Posted by stvmcd

What are thoughts about super setting different muscles groups? (i.e. do set of chest followed by set of tri's or bi's) I usually only have about an hour to work out. I try to make 3 days a week so I can hit every muscle group. I like to do chest/bi's, legs/tri's, and back/shoulders. Supersetting sure helps my time limitations. Thoughts on positive or negative aspects of this routine?

Hi there, I think supersets are a are good way to get some endurance into your training but what are your goals????

I would advise to do solid compound muscle group exercises!!

this would consist of:

Bench Press 3 x 8-10
INC DB Press 3 x 8-10
Barbell Curls 3 x 8-10
Seated DB Curls 3 x 8-10

with 60-90 sec rest between sets

You should try and not overtrain your muscle groups so stick to a compound exercise for maximum results.