Supersets??!

[Jamal]

yo everyone i just was talking to a friend and we started talking about supersets
i just want to get it straight
what are they how can i do it at the gym and is it any good please help
thanks

[Gator_Mclusky]

I use Supersets all the time. Its doing 2 exercises back to back with little or no rest. You want to do opposite exercises. For example If I want to work my whole body in 3 days Ill do a SET OF CHEST AND THEN A SET OF BACK. The next day ill work legs and do a SET OF SQUATS AND THEN A SET OF SLDL'S. The next day Ill do a SET OF BICEPS AND THEN A SET OF TRICEPS. For each of these exercises Ill do about 9 sets for each body part and various exercises, these are just some quick examples. I toss calves in whenever I feel like it.

What is a superset?
A superset is an advanced training technique where you perform two exercises in a row with virtually no rest in between. Supersets are an excellent technique for muscular development, especially if you are short on time.

Why should I superset?
There are three primary advantages of superset training over conventional straight set training:
1. Supersets save time. The most obvious advantage of supersetting is to save time. Even if you truly enjoy training, it's probably safe to assume that you wouldn't mind getting equal or better results in a shorter period of time.
2. Supersets increase intensity. Usually when you think of high intensity, you think of forced reps, descending sets, negatives, etc. Supersets are simply another method of increasing intensity. Shortening the rest between sets is hard work – especially if you're used to a long rest interval. The principle is: more work performed in less time equals more intensity and more intensity equals more muscle.
3. Supersets prevent injury or allow you to work around an injury. I stumbled on the value of supersets as a way to train around injuries at the age of 20 when I ruptured a disc in my lower back. I was a strong squatter at a very young age, doing 405 lbs for 6 reps before I was 20 years old. After the injury, I wanted to maintain my leg size without putting so much stress on the lower back. Because I could no longer squat more than 315lbs without re-injuring my back, I sought a way to maintain my leg size without super heavy squats. Out of necessity, I started doing high reps and supersets. After a relatively brief period training in this fashion, my quads quickly grew to become my best body part. With the exception of brief strength phases when I do straight sets with as much weight as I can, I utilize supersets extensively for quads to this day. Supersets allow you to overload a muscle and generate high intensity without requiring heavy weights. This decreases your chances of injury.

[Jamal]

thats great i'll start doing them in the gym

i always thought that it meant like for example:
the bicep or tricep cable machine with the adjustable weights when lets say your max on thet machine is 120lb setting your put it at 90lb and without counting you do reps untill you cant take it anymore then put it on the next lower setting or less weight and do it untill you cant take it any more without counting and resting keep doing it untill you reach the lightest settting where in that case you cant do more than 20 reps
so thats what i thought supersets were if not is what i'm doing good or bad and what is it called

any comments

[hanuri]

well I´d call your example descending sets ; not sure about the right word but infact you are doing the same move ( could be called "down the rack" as well ) but in supersets you ´ll do two DIFFERENT movements wout rest in between.
triset means you do three different movements ( for same bpart) and a giant set could consist anything more than 4 different movements .
as long as you feel it it makes a little difference will you lower the weight and keep th esame move or do different moves . however I suggest only 2-3 drops , not 5-10 . very taxing method, not for every wout usage .

[Jamal]

yea i agree i only do it when i'm doing arms training or specially on the cable one because its easier to decrease wights
i feel that i gives me rock hard arms after

[msumm001]

try supersetting barbell curls with skullcrushers on arms day!!! it's the motha ****in shiznitttt

[Jumbo]

i always superset arms.

my current routine is

concentration curl x 8-10 reps
overhead extension (dumbbell) x 10 reps

rest approx 30 seconds', .....repeat twice.

incline curls x 8-10 reps
skull crushers x 10-12 reps

rest approx 30 seconds, .........repeat twice

then 1 other bi n tri excersise in the same manner.

[access]

For intensity you can't beat supersetting.