Results 1 to 8 of 8

Thread: Do you guys do super-sets?

  1. #1
    Wannabebig Member neweracat's Avatar
    Join Date
    Oct 2010
    Location
    Lexington, KY
    Posts
    33

    Do you guys do super-sets?

    I've been lifting for two years now. I was short on time one day and did super-sets to get in and out of the gym in time for work. Well, I fell in love with the workout. What do you guys think about super-setting the whole workout, is this to much?

    My routine when I do super sets:

    My reps are 12, 10, 8, 6, sometimes with a couple of clusters at the end. Rest time in between super-sets is 2 minutes.

    -Flat Bench Press and Rows

    -wide grip lat pulldowns and tricep ext

    -overhead press and hammer curls

  2. #2
    Rory Parker Behemoth's Avatar
    Join Date
    Mar 2002
    Location
    Western PA
    Posts
    5,320
    I use them but I would not design a routine around them.
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  3. #3
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    ^what he said.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #4
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,649
    You going to work your legs?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  5. #5
    Wannabebig Member
    Join Date
    Oct 2010
    Posts
    67
    Doing tricep extensions first is going to make your overhead press suffer. Unless specializing, work your largest muscle groups first. When using super sets alternate opposing muscle groups.

    Bench - Row
    Pulldown - Overhead Press
    Tricep Ext - Curls

    Also, better to hit your top loads first when your freshest then use the same weight or lower the weight for subsequent sets. Use a lower rep warm up using 1-8 reps. Example, for a 200x6 top set:

    120x8 warm up
    140x5 warm up
    160x3 warm up
    180x1-2 warm up
    200x6 top set - continue with clusters or more sets (drop the weight if needed)

    Can also use a ramping approach like HCT-12 where all the reps remain the same for the warm ups.

  6. #6
    Banned
    Join Date
    May 2004
    Location
    At a slight angle to the universe
    Posts
    1,816
    I use super-sets to get through the fluff movements at the end of my workout quicker. I might do curls and tricep extensions, or pec-dec and reverse pec-dec, maybe some core stuff and plyo jumps. I just do it to squeeze in a bit more before I go home.

    The only major exercises I occasionally super-set are cleans/pull-ups/rows. It's hard but helps train the grip.

  7. #7
    Wannabebig Member neweracat's Avatar
    Join Date
    Oct 2010
    Location
    Lexington, KY
    Posts
    33
    Quote Originally Posted by chris mason View Post
    You going to work your legs?
    Yes, on leg days I do squats, stiff leg deadlift, calves raise, and abs. I didn't mention legs because I don't super-set anything on leg days.

  8. #8
    2008 World Champs! SMK41's Avatar
    Join Date
    Feb 2008
    Location
    San Diego (PB)
    Posts
    191
    I use them when I'm short on time. Generally when supersetting the 2nd exercise you do will suffer so I only do them with certain exercises. For instance I'll work in my ab exercise for the day or something like calf raises between sets of something like squats, rows, pull ups, etc.
    Stefan
    Height: 6'4 - Weight: 235 lbs - Age: 31
    DL: 530 x 1
    Squat: 355 x 1
    Bench: 350 x 1

Similar Threads

  1. super sets
    By icanrace in forum Bodybuilding & Weight Training
    Replies: 15
    Last Post: 08-09-2005, 01:59 PM
  2. Super Sets and Giant Sets
    By AllNatural in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 04-09-2004, 08:05 PM
  3. Need some help with super sets. PLEASE
    By KenShamrock in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 02-18-2002, 08:08 PM
  4. Super sets
    By mr. cynic in forum Bodybuilding & Weight Training
    Replies: 8
    Last Post: 01-17-2002, 08:25 PM
  5. super sets or single sets?
    By slydeflex in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 11-03-2001, 01:14 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •