I read a few articles on the internet that had different opinions about supersets. I don't intend to offend the authors of these articles so I'm ommiting the sources unless you folks tell me it's ok to post them. The conflict is on which muscle groups that should be worked on a set.
Most articles talk about different types of supersets: Pre-exhaust, Post-exhaust, Compound Supersets, isolation supersets, using the same or different muscle groups while other articles are saying that I should only work different muscle groups on a superset.
Quote:
Since supersets are more demanding than regular workouts, you shouldn't perform them every time you go to the gym , or you will quickly find that you are overtraining.
Also, when performing supersets, it's a good idea to focus only on two opposing muscle groups , while maintaining your normal workout for the rest of your body. This will allow you to hit those particular muscles harder without overstressing all your muscles.
Another article:
Quote:
The exercises should be opposing muscles such as biceps and triceps / back and chest. An example of how to do these is by doing a set of alternating dumbbell curls then doing a set of triceps cable pushdowns right after without resting.
Does anyone have a take on this? Thanks.
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Both articles are saying the same thing about which muscles to work. "Focus only on two opposiing muscle groups" and "opposing muscles"
When i superset, it's alway accessory work in my workout. For example, say i have deadlifts, rows, barbell russian twists and plate grips. Because the deadlifts and rows are taxing and heavy lifts, i'll do them separate. However, the russian twists and the plate grips aren't as taxing and don't require the same muscles (well they do, but not exactly the same load on these muscles) i'll superset them and do 1 set of twists and then go straight to the plate grips. Then rest about a minutes and do another superset.
In my school gym when there's a bunch of kids i'll sometimes make a superset or triad or quad and do 2, 3, or 4 exercises in a row with different equipment thats available. For example, last tuesday i did single arm split jerks, then went right to rotational lunge + curl, then went right to the open cable machine and did low to high cable chops, then headed over the the chin station and did chins. I get done a lot faster this way as i dont have to wait for equipment like everyone else. After 3 sets of all of that i'm ready for deadlifts and then our running work.
Hope that helped a bit.
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Kevin, it's not about the 2 articles having different opinions from each other, but from other websites which emphasize on different types of superset, particularly Pre-exhaust superset as being the best for muscle development.
Quote:
Pre-exhaust the king of supersets
Pre-exhaust. Pre-exhaustion is probably the best known and most effective type of superset of all. A pre exhaust superset is performed by choosing two exercises for the same muscle group; an isolation exercise first, followed by a basic, compound movement...
Edited to ask: what is your interpretation on the following:
Quote:
supersets the king of muscle building
Wouldn't it be great if there was a safe and natural way to build more muscle in a shorter period of time?
It's from the same link as above. Everybody talks about supersets reducing your time spent at the gym so does he mean in a shorter workout session or period of time?
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I have been doing CB's TTfM since the beginning of Sept. Almost every workout is all supersets, and I did his Beach Muscles before that which was all supersets. So I have been doing supersets 3-4x a week since July 1st. Most are opposing, but I have done ss for the same muscle in different routines.
As for overtraining, I think it really takes a lot of training with no rest for someone to over train. And to build more muscle you must eat more. I am finding this out for the first time on my first real bulk. I have added 13lbs in 12 weeks and have 1 month to go.
IMO, a superset is simply the pairing of two exercises. I have had a lot of luck pairing an upper w/ a lower - and Alwyn Cosgrove has extolled the virtues of upper/lower as well. Chad W., Craig B, and Christian Thib frequently show this type of training.
I see nothing wrong w/ supersetting two compound exercises - and I don't think it takes anything away from performance - I've done squats/benches, benches/rows, squats/chins, etc. - it's all been effective.
yOU said :
Everybody talks about supersets reducing your time spent at the gym so does he mean in a shorter workout session or period of time?
It only means doing the same amout of work with less REST periods inbetween. Since you're doing an other exercise while resting, you don't waste any time.
Marykaa, what got me confused reading the article is that it gives you the impression that supersets will help you build more muscles in a shorter period of time, meaning that in one month for example, you will grow more muscles doing supersets than you would with straight sets.
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nyguy i believe that what the article was saying was that supersets gets your workouts done faster. However, without reading the article itself it's difficult to know for sure. It could also mean that hitting a muscle or muscle group hard by working to or very close to failure using supersets will cause new growth, which in some cases might be the case. One of the keys to muscle growth is variety in your training. Say you've been doing straight sets for 4 months. You've seen decent progress, but your muscles are being to adapt to it. Now say, for a 3-5 week cycle, you do supersets to failure or near failure. This new shock to the muslces will probably spark some new growth. The article could very well be saying that supersets will provide that spark. Then again that spark could also be caused by other aspects-shorter rest periods, speed lifts, focusing on weakness and fixing them, etc. But that's the impression i'm getting by the impression you're getting from the article
does that make any sense? i'll be happy to clarify if you need any examples [img]smile.gif[/img]
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
I honestly don't want to workout simply to gain muscles, but that's my current goal until I travel to Brazil in february. When I come back I might redefine everything.
Just like most newbies who comes around here, I'm looking for the best workout routine based on my current priorities and of course I'm also reading about it, buying books, etc. However, I don't plan to make this a temporary thing like most people do. I got a new outlook on life, so health, fitness and knowledge is a huge part of it. This time I'll stick around.
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