NROL: Is it Essential to Superset?

[WorkinOnIt]

I've been on this board long enough to think i know the answer: "If NROL says superset and you don't superset you aren't doing NROL."

Or at least, you're not doing NROL at 100% efficacy, but maybe NROL done with straight sets is still worthwhile?

I'd like to know if anyone has adapted it to straight sets and what results they've gotten.

Unfortunately, my gym is too crowded to superset. I've just completed the straight set workouts in Muscle Revolution and would really like to try the hypertrophy workouts in NROL.

[Aoife]

I think the main reason to superset it to give you more rest time with less time actually doing the workout, you know?

I don't know if that means you'll be able to keep the rests what it says or double them if you move to straight sets, but that's prolly the only factor in doing so.

[feralBoy]

Yeah, you can definitely lift heavier weight when you superset (alternating set). That realization hit me real hard when I moved from FL-II to Hyp-I. I could Front Squat 135 for 3 sets of 8, with 30 seconds rest (in a superset), so, I should be able to do a back squat with 135, for 4 sets of 10, with 60 seconds rest, in a straight set. WRONG. I mean, I wasn't even close.

If you think about it, you are really getting 3 times the rest when you superset. So, to lift the same weight in straight set, you would have to rest three times as long. Not only does that take forever, but because of the long rests, you are not really getting that NROL, vomit worthy, experience. The other option would be to lift less weight per exercise, which doesn't seem like a good idea either.

If you are planning on doing HYP-1. 1B is super easy to superset, because the only thing you need to superset is the split squats, and step ups. And you can use the same piece of equipment for that. 1A is a little harder. What I did was, drag dumbbells to the lat pulldown, and did my shoulder presses near the machine. And for the high-pull, bench, I did the high pull right in front of the bench with another barbell, but you can even use the same one, it's just a pain in the ass. The hardest part was the dumbell incline bench, and cable pull. That was almost impossible to pull off because of the distance. But I made due. I just had to rest more that prescribed. Alot of times asking to work in for a quick set.

[Lost Dog]

Within reason, you can change the exercise order around to superset differently. If you can find a combo that lets you drag dbs over the squat rack, you're good.

Feel free to post the routine that's the issue and we can workshop it.

[WorkinOnIt]

Thanks very much for the replies. Makes sense about the rest time. I'm going to try the supersetting at a not too busy time, if i can't make it work I'll try straight set.
Thanks again.