The Intelligent & Relentless Pursuit of Muscle™
Beginners
 
Supersets or Super Donts?
1
 

needwater26
Level 1

Join date: Feb 2008
Location: Georgia, USA
Posts: 21

does every exercise have a superset? is there a superset to squats or deadlifts? and what is the cause and effect of a superses. all i know is that you do it right after your main lift w/o rest.

  Post New Thread | Reply | Quote | Report
 

AssClown
Level

Join date: Apr 2007
Location: Texas, USA
Posts: 617

Depends on what your goal is. I live by supersets right now (usually tripled up) because I'm cutting down. You can super set squats with bench or something but you have to know your goals. Probably not the best thing for a powerlifter or someone gaining weight. I can jump from squat to bench pretty easy because, having done it this way for a while, I have really fast recovery and can use max weights on both without sacrifice to either.

  Post New Thread | Reply | Quote | Report
 

Epimetheus
Level 3

Join date: Feb 2007
Location: Illinois, USA
Posts: 473

As a general rule, I wouldn't recommend doing supersets with exercises like squat and deadlift due to their overall nature. When squating and deadlifting, I tend to favor using lower to mid-range rep schemes with very challenging weights; adding in an extra exercise would gimp my performance on the primary exercise on consecutive sets. It is possible to use the core exercises in supersets, but I wouldn't recommend it.

  Post New Thread | Reply | Quote | Report
 

kiwinomad
Level

Join date: Sep 2007
Location:
Posts: 69

Personally, I superset my squats and deadlifts with lying on the floor gasping for breath. :)

  Post New Thread | Reply | Quote | Report
 

needwater26
Level 1

Join date: Feb 2008
Location: Georgia, USA
Posts: 21

so super-setting is not good if i am trying to gain mass and strength. am i right? also when super-setting with squats and dead-lifts are a bad idea because i should be concentrating on max effort.

  Post New Thread | Reply | Quote | Report
 

Otto the Ecto
Level

Join date: Oct 2008
Location: Australia
Posts: 755

I think that with exercises that are as neurologically demanding as deads & squats, you would generally be better off avoiding supersetting them.

However, I dont think supersets are only beneficial to people wanted to lean/cut up. I remember reading an article on here about supersets being used to muscle gain as well. Especially for hardgainer types as they need greater stimulus to specific bodyparts.

But then again, supersetting antagonistic bodyparts is a whole 'nother thing as well. Which is what im sure you were first asking about.

I think Ive confused myself now :S

Best bet is finding an article on the site.

  Post New Thread | Reply | Quote | Report
 

boyscout
Level 5

Join date: Dec 2006
Location: Kentucky, USA
Posts: 1200

As was mentioned above, it depends on your goals. I like supersetting, but I like to do it with totally different movements.

Like deads and pull/chin ups. Or squats and presses, etc.

  Post New Thread | Reply | Quote | Report
 

needwater26
Level 1

Join date: Feb 2008
Location: Georgia, USA
Posts: 21

aight thanks guys, i think im gonna wait on the superseting.

  Post New Thread | Reply | Quote | Report
 

skw
Level

Join date: Dec 2007
Location:
Posts: 179

Supersetting can be very beneficial to give extra CNS demand on exercises that are not so CNS taxing individually. Example, superset pull ups and push ups.

  Post New Thread | Reply | Quote | Report
 

Dissonance
Level

Join date: Aug 2008
Location:
Posts: 299

As a beginner, I found I am gaining strength at a much more noticable pace utilizing the OVT program. I know it's been outdated and updated, but it's still a very effective program based around supersets.

Example:

5x5 Sumo Deadlifts and 5x5 Romanian Deadlifts. The first lift is done at a 201 tempo. The second of the set (Romanians) are done at a 602 tempo with a tad lighter weight.

I've never had to push myself so hard to get through my workouts. I've never seen strength gains so defined.

I have increased my cals by almost 1000 per day now, and I am STILL losing weight while making great gains.

I guess it all depends on your overall goal as mentioned above. Supersets are the way to go for me at the present time.

Regardless, varying routines are key, and a 4-8 week program revolving around supersets would do anyone some good.

  Post New Thread | Reply | Quote | Report
 

TheDudeAbides
Level

Join date: Jul 2007
Location: Michigan, USA
Posts: 3735

Dissonance wrote:


I have increased my cals by almost 1000 per day now, and I am STILL losing weight while making great gains.



How much did you weigh, and how much do you weigh now?

  Post New Thread | Reply | Quote | Report
 

Dissonance
Level

Join date: Aug 2008
Location:
Posts: 299

TheDudeAbides wrote:
Dissonance wrote:


I have increased my cals by almost 1000 per day now, and I am STILL losing weight while making great gains.



How much did you weigh, and how much do you weigh now?


At my high (low) point, I tipped 285. I was at 193 when starting OVT, and now weigh 190. It's still early in the program, so we'll come back to it in 8 weeks. My goal was to be at 200lbs with the same 9.8% bf level, but that's quickly becoming unrealistic. 10 pounds of lean mass in 8 weeks.... almost impossible, but I am still shooting for it.

Maybe if I get a hold of an IV and a tub of NOXPLODE? Yeah!

  Post New Thread | Reply | Quote | Report
 

nowakc
Level 4

Join date: Apr 2008
Location:
Posts: 422

Dissonance wrote:
TheDudeAbides wrote:
Dissonance wrote:


I have increased my cals by almost 1000 per day now, and I am STILL losing weight while making great gains.



How much did you weigh, and how much do you weigh now?

At my high (low) point, I tipped 285. I was at 193 when starting OVT, and now weigh 190. It's still early in the program, so we'll come back to it in 8 weeks. My goal was to be at 200lbs with the same 9.8% bf level, but that's quickly becoming unrealistic. 10 pounds of lean mass in 8 weeks.... almost impossible, but I am still shooting for it.

Maybe if I get a hold of an IV and a tub of NOXPLODE? Yeah!



I did somewhere around 10lbs in 8 weeks (in total i've gained about 15 or so since August) - beginner gains, but still, it can be done, and my diet isn't even that great I just eat a lot. And all without the help of NOXPLODE :)

  Post New Thread | Reply | Quote | Report
 

benkleckner
Level

Join date: Mar 2009
Location: Maryland, USA
Posts: 1

yea no x plode blows... but u guys know wheather or not u should do supersets consecutively throughout the week. for example, do triceps biceps monday, chest and backs tuesday,then repeat the routine? ive heard supersets should be done just once a weak

  Post New Thread | Reply | Quote | Report
 

G87
Level 5

Join date: Mar 2008
Location:
Posts: 1494

Otto the Ecto wrote:
I think that with exercises that are as neurologically demanding as deads & squats, you would generally be better off avoiding supersetting them.

However, I dont think supersets are only beneficial to people wanted to lean/cut up. I remember reading an article on here about supersets being used to muscle gain as well. Especially for hardgainer types as they need greater stimulus to specific bodyparts.

But then again, supersetting antagonistic bodyparts is a whole 'nother thing as well. Which is what im sure you were first asking about.

I think Ive confused myself now :S

Best bet is finding an article on the site.


I was just about to mention this. For me, on squats and deads muscular failure often sets in well ahead of neurological fatigue, depending on if I'm using wave loading, pyramids, or straight sets. If I'm doing straight 5x5 for example, no way in hell can I superset. On the other hand, supersetting a pyramid has been fine in the past. Also, now that I've tried wave loading with supersets, I absolutely love it and will probably incorporate it into my training.

All in all, I think you can just about ALWAYS superset upper body exercises. I wouldn't superset the toughest exercises though - for me, that would be pull-ups and push presses, for example. But stuff like bench press and curls - why the hell not?

To summarise, I would favor supersets for upper body most times, but only sometimes for the lower body. However, you have to try this for yourself and see if it works or not. I also fully believe that as the amount of weight I move goes up, I will need bigger rest periods so my CNS recovers between sets, and then I might rule out supersets. But thus far, they haven't hampered my progress.

(This is all just my personal opinion from a limited amount of observations, but hopefully this'll help)

G

  Post New Thread | Reply | Quote | Report
1
Topic is Locked
This thread has reached its maximum number of replies. Click HERE to start a new topic.