Super setting

[Kurt1]

Hello

I want to start super setting my training for something different.

Does anyone do supersets and what has your experience been with that style of training?

Also, I have a few specific questions.

What do you find to be the most effective set/rep range?

Do you find it better to superset two compound movements or one compound movement and one isolation movement?

Do you find it better to superset two movements for the same muscle (example: bench press and dumbbell presses) or to superset 2 movements for different muscles (example: bench press and bent over rows) ?

I appreciate your responses

 

[jaymaximus]

I do supersets on chest/tri and leg day. Ive found its better to go with compound-isolation. Only because when I do 2 compounds i tend to tire out a little more quickly.

 

[jp4355]

This is a Very Complex Style of Training, there are so many Varieties.
I have used this as the Basis of my Training for the last 10 Years.

I mostly Work Apposing Muscles/Push - Pull.
So Chest and Back - Bi's and Tri's

Then for Legs - Shoulders - I'll do Two Movements for the same Muscle.
Then I'll Switch up, If I feel I'm getting Stale and my Muscle's are Adapting.

Sometimes to Break it up - I'll go Chest & Tri's - Shoulder's & Bi's - Back & Legs

You have to try and couple different ways, and see what works best for you.

Just for an Example:
When I'm doing Chest and Back.
I'll do 1 Set of Incline DB press, followed with Pullups - just enough Rest to catch my Breathe/if I'm out of Breathe
I will just Switch the Chest Movements, but for the Back, I'll keep doing Pullups - just switch my Hand Position.
I usually do between 12 to 15 Sets each.
But again, that will depend on your Level of Experience........................................ JP
P.S.
For Back & Chest - Bi's & Tri's - I have found this to give me Gains, even as I've gotten older.
P.S.S.
As for Rep Ranges, again it'll depend on your Level of Experience, but 8 to 10 is a Very Good Starting Point.
If I'm going Very Heavy, I'll cut down on the rep range.
If I'm Pyramiding, then I'll start at a Higher Rep/Lower Weight - and move up on the Weight, and down on the Reps.
Like I said in the Beginning, it's Complex, so there are a Ton of Variables.

 

[Kurt1]

Cool

Thanks a ton jp

I've also been reading a lot that it's best to hit each body part twice per week (I've been doing once)

So I'm thinking a split like this

Either push/pull/legs/day off/repeat
Or chest, back, arms/shoulder and legs/day off/repeat
Or chest,back/shoulders,arms/ legs/day off/repeat

Does this seem like a good split?

And I have been smashing each body part once a week with high volume.
If I'm going to do twice per week, would I lower the volume on each workout so I don't overtrain?

Thanks a lot for all the help

 

[jp4355]

Cool

Thanks a ton jp

I've also been reading a lot that it's best to hit each body part twice per week (I've been doing once)

So I'm thinking a split like this

Either push/pull/legs/day off/repeat
Or chest, back, arms/shoulder and legs/day off/repeat
Or chest,back/shoulders,arms/ legs/day off/repeat

Does this seem like a good split?

And I have been smashing each body part once a week with high volume.
If I'm going to do twice per week, would I lower the volume on each workout so I don't overtrain?

Thanks a lot for all the help

My Training is Usually 3 Days on 1 Day off when I'm on Cycle.
Off Cycle I'll do 3 On and 1 Off, then 3 On and 2 Off, as it gives more time to Recover Off Cycle.

So I Basically hit each Body-part twice a Week.
So for me, I like to give my Joints a Break, so the 1st time will be Heavier with Lower Reps - Never under 5
The 2nd time will be Lighter with Higher Reps - this could Really get Crazy if I'm on Cycle and Feel Strong.

Let me say One Thing that I think is Extremely Impt.
Lets say you're doing your Heavy Day, but you Feel Exhausted for whatever reason.
And when I say Exhausted, I mean that Your Form is Suffering, STOP !
Make it a Lighter Rep Day instead, don't Lock yourself into anything.

Let your Body Dictate what you can do.
Think with the Big Brain - Not the Little Brain - That's how you Hurt yourself.

As far as your Splits go.
I would go with Chest/Back - Legs - Shoulders/Arms to start with.
This way you give the Front Delts and Tri & Bi's a Day to Recover.

Again as time goes by, you may want to Change this around to Suit your needs.
Nothing is Written in Stone.
So see how your Body Recovers and go from there.................................................. JP
P.S.
I will Usually switch something around about Once Every 4 to 6 Weeks.
P.S.S.
Keep a Log, as this will make it easier to know what you were doing and if it was working.
Start it off with your Measurements - BF% and Weight
Then also Log which Exercises for which Body Part along with the Sets/Reps/Weight for each exercise.
P.S.S.S.
I didn't mention Abs because I do them Every Morning when I wake up.
But I will also do some things in the Gym on a couple days.
And again, see what works for you.

 

[Kurt1]

Thanks a lot man
Really appreciate it

I'm thinking a routine like this?

Split-chest and back, legs, shoulders and arms

Chest and back day 1

6 sets of push ups
6 sets of pull ups
Supersetted

8 sets flat bench
8 sets bent over rows
Supersetted

8 sets incline hammer strength machine
8 sets t bar rows
Supersetted

3 sets pec dec
3 sets seated rows
Supersetted

Chest and back day 2

6 sets push ups
6 sets pull ups
Supersetted

10 sets lat pull downs
10 sets dumbbell chest presses 5 flat 5 incline
Supersetted

6 sets lawn mowers
6 sets dumbbell chest flys 3 flat 3 incline
Supersetted



Legs day 1

10 sets of squats
5 sets lunges holding dumbells 5 sets leg press
Supersetted

8 sets calves with every 2 sets Supersetted with 1 set of goblet squats


Legs day 2

6 sets of dead lifts
6 sets of Bulgarian split squats
Supersetted

8 sets leg extensions
8 sets hamstring curls
Supersetted

8 sets calves


Arms and shoulders day 1

8 sets pull ups 4 underhand 4 overhand
4 sets diamond push ups 4 sets dips
Supersetted

4 sets barbell curls seated or standing
4 sets close grip bench
Supersetted

3 sets preacher curls with ez curl bar
3 sets overhand cable tricep push down
Supersetted

3 sets dumbell curls
3 sets ez curl bar skull crushers
Supersetted

6 sets military press or dumbell shoulder press
6 sets barbell shrugs
Supersetted

4 sets Arnold presses
4 sets machine shrugs
Supersetted

Arms and shoulders day 2

8 sets of pull ups 4 overhand 4 underhand
4 sets diamond push ups 4 sets dips
Supersetted

4 sets barbell curls seated or standing
4 sets reverse grip bench
Supersetted

3 sets hammer curls
3 sets overhead dumbell tricep extensions single hand or double hand
Supersetted

3 sets cable curls
3 sets dumbell tricep kickbacks
Supersetted

3 sets front self raises

4 sets side delt raises
4 sets rear delt raises
Supersetted

6 sets upright rows with the last 4 sets Supersetted with dumbell shrugs

I will be pyramiding on most lifts starting light for around 12 reps then hitting about 8 reps and then 6
I'll go lighter again or drop set the last set of each exercise

How does this look?

Thanks for all the help

 

[The apache]

I've been doing super sets for quite a while as to mix up my routine. I've been running a high rep lower weight routine. Try and keep in the 10-12 rep range and I only do one body part at a time. Take for instance chest day. I'll go in and do 3-4 exercises one after another without break between each one then when I'm done doing each one for 1 set I'll take about 2 minutes off then go again through them all.
I'll do around 4 sets. Now I lowered the weight on each when I incorporated this style of super setting so that you don't get burned out too fast. Since doing this I've noticed more gains in size n strength although it could possibly be from just doing different routines then the old slow workout days of just doing one workout for 4 sets and moving on to the next. Try it out and see if it's for you. Not only do you get in a great workout but also get a good cardio vascular workout from hopping to all the workouts one after another.

 

[dylangemelli]

i've been implementing supersets for nearly 15 years... you should always try to mix this in to your workouts... i use them every day in every workout... i have always found this to be the most effective style of training...

your goals will decide your set and rep range, etc... i mix in everything but when your wanting more size, you want more hypertrophy and power sets... this would be 8-10 reps at 80% of max for hypertrophy and power sets are 90-95% of max... 2-4 reps per set... 4-5 sets... etc... for more lean muscle growth, you want lower weight and higher reps... 60% of max and 15 reps per set and you really want to work on muscular endurance at all times... lower rest in between sets increase your vo2 max and muscular endurance... mix in negatives, time under tension, single side sets, etc... constantly mixing and changing shocks your body and allows it to never adapt and this will allow for continuous growth and max gains...

 

[stevesmi]

I do them within my workouts.

if you are getting results then its working, if not then change it up

 

[25homes]

I'm a big fan of super sets and drop sets like to combine them great blood pumps

 

[Kurt1]

Do you find you get better results super setting different muscle groups or the same muscle?

 

[dylangemelli]

its all variant... mix and match... your too focused on the same thing over and over... that's not how it works... mix and match... sometimes the same, sometimes alternate, etc... there is no "magic method" it needs continuous change etc...

 

[Kurt1]

Will do

Thanks for all the help

It's greatly appreciated

 

[dylangemelli]

Will do

Thanks for all the help

It's greatly appreciated

anytime brother... just remember, as i've stressed several times... CONTINUOUSLY SHOCK YOUR BODY... you will do just fine brother

 

[RickRock]

Anything that helps you overcome adaptation can be great for progress. So yes, super sets can be very beneficial, as can drop sets, time under tension, giant sets, pyramiding, rest pause sets, etc...

 

[JackSteel]

im a drop set lover myself

 

[gymrat827]

you just need these workout very well planned and they will show great results. But planning for me is key, hitting certain muscles, at specific times is what does it for me. All big muscles need 3 days rest, small ones 2 days, than repeat or do something like deadlifts & squats in the same day.

The following day, set up to kill your upper body with push/pull thing. Than the next day hit cardio hard and do it for a long time. During all of this, lots of good cals will be needed for growth & repair.

 

[kocy]

Not a fan, supersetting equals less: offtime in turn recovery in turn weight. I like to lift as heavy as I can

 

[Shrine]

As Dylan said.. Shocking your body and doing things in a different way is a great way to do it. For example, I'll run 4-5 days a week for a couple weeks, then switch it up to sprints 3 times a week. That way I never acclimate to my training schedule.

Anyways I have to switch it up every once in a while or i get bored

 

[meathead96]

Supersets can be fun on arm days. Love the pump from that.