Supersets

  • N97_

    Posts: 18

    Jan 31, 2015 7:57 PM GMT
    I've been increasing the number of supersets lately especially to wreck my triceps and biceps. How often do you guys superset (every workout/specific muscle group)? Do you leave it till the end of the workout or the beginning or superset throughout? Have you found them beneficial?
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    Jan 31, 2015 8:38 PM GMT
    Could you be a little more clear about what you mean and provide an example?

    When I first started hearing about "supersets," it usually meant that after you finished a set for a major muscle group, you immediately started a set for the opposing muscle group. e.g. a chest exercise, then a back exercise. The idea being that the "rest period" for one group was the "work period" for the other group. And also it helped to balance your training.

    Lately, I've been seeing people use it to mean that as soon as they finish a set, they immediately do a lower-weight, high-rep set of an exercise for the same muscle group. Which I guess ensures that every set goes to failure? IDK.
  • Destinharbor

    Posts: 4435

    Jan 31, 2015 8:52 PM GMT
    mindgarden saidCould you be a little more clear about what you mean and provide an example?

    When I first started hearing about "supersets," it usually meant that after you finished a set for a major muscle group, you immediately started a set for the opposing muscle group. e.g. a chest exercise, then a back exercise. The idea being that the "rest period" for one group was the "work period" for the other group. And also it helped to balance your training.

    Lately, I've been seeing people use it to mean that as soon as they finish a set, they immediately do a lower-weight, high-rep set of an exercise for the same muscle group. Which I guess ensures that every set goes to failure? IDK.

    No, that's a drop set. I'll be curious to hear the responses. I've been thinking I need to shake up my routine.
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    Jan 31, 2015 9:31 PM GMT
    I'm trying to lose weight, so supersets with lower weight and higher reps is all I do. I don't use the opposing muscle, it's more like upper body vs lower body. I basically try to do a cardio workout with weights.
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    Jan 31, 2015 11:40 PM GMT
    I do "supersets" usually with every body part I work out, but what I mean by "superset" is I might do a set of standing military press, then a set of rear delt flies back-to-back, then rest, then do it again. It's like a 'set' of two different exercises back to back, but for (roughly) the same body part.

    The exception is if I'm doing bi's & tri's, where I'll do a set of one bicep exercise then a set of one tricep, then rest, and repeat.
  • N97_

    Posts: 18

    Feb 01, 2015 10:46 AM GMT
    mindgarden saidCould you be a little more clear about what you mean and provide an example?

    When I first started hearing about "supersets," it usually meant that after you finished a set for a major muscle group, you immediately started a set for the opposing muscle group. e.g. a chest exercise, then a back exercise. The idea being that the "rest period" for one group was the "work period" for the other group. And also it helped to balance your training.

    Lately, I've been seeing people use it to mean that as soon as they finish a set, they immediately do a lower-weight, high-rep set of an exercise for the same muscle group. Which I guess ensures that every set goes to failure? IDK.


    Yeah you can superset opposing muscles e.g. triceps/biceps

    Set 1: Skullcrushers / Set 1: Hammercurl

    but I prefer to do the second thing you said where I basically annihilate a specific muscle group e.g. triceps

    Set 1: Skullcrusher / Set 1: Close grip EZ bar bench press
    I treat both exercise as one set really because I'm going straight from one to the other but technically you're doing two exercises in a more efficient way.
    I'm usually going up in the amount of weight I'm working with however once I reach the final set to do a close grip press I'll do the weight I did in the previous set for 12 reps then decrease the weight gradually until I'm doing about 20 reps of just the bar (basically a dropset in a superset if that makes sense haha this sounds so complicated!)

    Avsigkommen saidI do "supersets" usually with every body part I work out, but what I mean by "superset" is I might do a set of standing military press, then a set of rear delt flies back-to-back, then rest, then do it again. It's like a 'set' of two different exercises back to back, but for (roughly) the same body part.

    The exception is if I'm doing bi's & tri's, where I'll do a set of one bicep exercise then a set of one tricep, then rest, and repeat.


    How do you find alternating between bi's and tri's? I've only done supersets with one muscle group just to maximise the amount of work that muscle is doing. I saw a guy doing your shoulder superset at the gym I definitely want to try it out next time.
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    Feb 01, 2015 7:41 PM GMT
    N97_ said
    How do you find alternating between bi's and tri's? I've only done supersets with one muscle group just to maximise the amount of work that muscle is doing. I saw a guy doing your shoulder superset at the gym I definitely want to try it out next time.


    I really only superset bi's and tri's because I do them on the same day anyway, and it makes the workout go by faster. I guess I could superset the bicep exercises then start the tricep exercises once I'm done. I have never thought about it like that.