Supersets

  • Posted by a hidden member.
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    Jan 30, 2007 8:08 PM GMT
    I just did a session of these with my PT, and god damn did it kick my ass. I hadn't done them until today.

    Bench Press 15 reps, 30 seconds rest
    Push Ups 15 reps, 2 minutes rest

    3 sets

    Lat Pull Downs, 15 reps, 1 min rest
    Pull Ups(assisted if you need to, just get the reps!), 10 reps, 2 minutes rest

    3 sets


    DAMN.
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    Jan 31, 2007 2:14 PM GMT
    Sorry to burst your bubble but that's not actually a superset. A superset combines two movements on the same muscle group with NO rest at all between.

    ie.
    Bench Press 12 reps
    no rest
    Pec Flys 12 reps

    1 minutes rest

    then repeat.

    or a double superset with which personally has bad me want to vomit:

    Flat Bench Press 12 reps
    no rest
    Flat Pec Flys 12 reps
    no rest
    Cable Cross 12 reps
    no rest
    Push Ups 12 reps

    2 minute rest, vomit and repeat!
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    Feb 14, 2007 10:53 PM GMT
    Also...way to fast for strength training. You need to read up on CPK synthesis and recovery.
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    Feb 14, 2007 11:03 PM GMT
    Oops. I misread this. 2 minutes is about right.
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    Feb 15, 2007 1:06 AM GMT
    The term "super-setting" is commonly (and, I think, accurately) used to describe two different types of resistance training programs:

    One type uses sequential exercises for two groups of antagonistic muscles.

    For example: hamstring curls immediately followed by leg extensions, or biceps curls immediately followed by triceps extensions or dips.

    These are performed with little or no rest between sets (if you are doing multiple sets per exercise) and no rest between exercises.

    A second type of super-setting involves one set each of several exercises for the same muscle group, done back-to-back.

    For example: one set each of lat pull downs, seated rows, and bent-over rows performed in rapid succession.

    In general, I feel 8-10 reps of each exercise is good for bodybuilding, but I like variety in my workouts and so vary my target rep range when I'm using either of these techniques.