Who does super sets?

[Reelmaster]

I was just at a book store looking at New Rules of Lifting and noticed alot of the routines have super sets in them. My question is how often do you incorperate them in your routines and why?

Also why do so many of the routines include super sets in NROL? I did not buy the book to see if they gave a reasons why?

[bshiz]

supersets used to gain more muscle.. from what some ppl tell me

[BergMuscle]

I incorporate supersets fairly often, especially if I'm tight on time and what to really work some opposing muscle groups with some intense training. They can really rock a workout.

[Bando]

I used to use them all the time but I've found that I have better gains resting between major compound sets. I still use them for finishing sets.

[egoatdoor]

I used to do them but stopped five years ago. They didn't do anything for me. It is physically impossible to give 100% effort on two straight sets back to back.

Straight sets with necessary rests between sets and no more than two sets taken to failure have done much more for my physique.

I don't like the concepts and program in NROL. There are too many different exercises. A beginning trainee should be mastering the basic movements before engaging in the endless varieties of movements they espouse.

[dungeonmistress]

i used to, a lot - but quit and am now doing a whole different routine, straight sets - and making better progress.

[socket]

I love super sets, but i don't do them all the time. i change my routines up about every 6-8 weaks, and every now and then i throw in a routine that incorperates a bucnh of super sets for certain muscle groups in my work outs. usually spring and late summer, i've been doing them for the last few weaks. i can't go as heavy when i do them, but i love the pump i get.realy brings out a tightness. i like to mix it up alot, i lose intensity when i'm in the same routine all the time.

[ironwill2008]

I've used supersets, alternate sets, compound sets, trisets, and giant sets in the past, at one time or another. I've yet to find anything that works better than straight sets, done as heavy as good form will allow.

I assume you're relatively new to training, OP. If so, I'd suggest you stick to the basics for at least the first year or two, until you build a solid base under yourself. After that, there's plenty of time to experiment with set extenders, etc.

[plmb1]

OP........Like some others have said......as a newb you should not worry about supersets, trisets etc...

Stick with straight sets even on iso movements until you are able to handle the intensity of supersets and the like...

Having said that.......Like IronWill said......I've done them all over the years but straight sets still seem to bring the best results for me. Although, I do love doing drop-sets from time to time......good luck!

[Skidmarx]

I love the giant sets and incorporate them whenever possible. They make my workout time efficient.

[Tyrbolift]

Originally Posted by Skidmarx

I love the giant sets and incorporate them whenever possible. They make my workout time efficient.

Me too, especially more from the midway point of the workout on.

I still believe the earliest parts of the workout should be used for prioritizing specific exercises alone.

[supy]

Originally Posted by BergMuscle

I incorporate supersets fairly often, especially if I'm tight on time and what to really work some opposing muscle groups with some intense training. They can really rock a workout.

Me too they kick ass specially when your short on time

[Baldiewonkanobi]

I do super sets and tri sets several times a week to shock the body into new growth. The body IMO adapts so so quickly to each new paradigm that you must SHOCK it out of its hum drum. I do weighted dips followed by close grip chins...7-8 sets each. Sometimes heavy hacks tri setted with flat bech pull overs and Smith machine incline press. Bam bam bam. Just when you think its safe to go in the water BAM. JAWS shows up. Thats how I treat the this miserable old geezer body on which my some times 'me thinks too much' head sits upon all day. I learned this from the Pearl brothers. As I leave the gym sometimes I drop my bag and run to the back into the gym and do 20 dips or one arm curls...whatever, just to F with this complacent thing called the human body.

Only the brave dare train with me....yeah they can outlift this old man these days...but can they hang in there?


Baldie

[mavrick77]

I do alot of supersets and tri sets when dieting.....when I am bulking I do alot of drop sets, forced reps, and negatives.

[BergMuscle]

Originally Posted by Baldiewonkanobi

The body IMO adapts so so quickly to each new paradigm that you must SHOCK it out of its hum drum.

And that ^^^ is one of the big keys to successful bodybuilding, at least in terms of what happens in the gym.

Baldie speaks the truth, as usual.

[JuicyAnimal]

I like to super set antagonistic body parts together.

Chest+Back

Biceps+Triceps

Quads+Hams(ouch)

You really get a pump on the front and back of your body at the same time.

[DeathtoToasters]

I do supersets all the time. I really like the pump that comes from them and it is doing well for me, in terms of growth. .

For example yesterday was shoulders and tri's.

Lateral Raises - 3 Sets: (20 lbs x 10 reps, then 15 lbs x 10 reps, 12 lbs x 10 reps) That is 1 set. All right in a row.

Also did Dumbell Presses first, but not superset.

Tricep:

Superset: Rope Pulldowns 3 sets, 12 reps, weight (don't remember) then inbetween each set right after the pulldowns, I did dips on a bench till failure.

then Superset of:

Skullcrushers 3 sets, 15 reps, and dips after each set till failure.

After each set....did step-ups on the bench for 25 steps....gotta keep that heart rate up! (ends up being 300 step ups...uggggggggggg..... never added them up before!)

[Fifty+]

I believe that super-setting should fall under the catagory of advanced lifting. Used by lifters that have made progress. IMO, in order to actually tell whether or not supper-setting or rest-pauese etc... is an effective (affective??) method for you, is to use it for a complete cycle. Just because it is a shock treatment doesn't mean you're suppose to see quick gains.... I've never used supper-setting on a 6-8 week program to judge it as a viable method for myself. I have used it from time to time to spice things up. It always has and I am happy with the workouts...

[Old-Time-Lifter]

I don't do supersets all that often. I do however really like drop sets and do them mostly for triceps and biceps, occassionally on bench press too.

[jeffaus]

Originally Posted by Old-Time-Lifter

I don't do supersets all that often. I do however really like drop sets and do them mostly for triceps and biceps, occassionally on bench press too.

Im with you OTL, I just love drop sets to failure. Do these once per week and they totally wreck me. I always look forward to drop set day.

[BazzaW]

I've used supersets for years and generally on opposing muscle groups i.e. bi's and tri's for example but was chatting with someone the other day who supersets in bunches they do 3-4 sets on bi's and then 3 to 4 sets on tri's. I've tended to do one set of each and then just alternated to keep the pump increasing.

Agree with Baldie. You've got to keep suprising the head muscle! Did and arm day today with 10 x 10 for bi's and then tri's - ouch!

[loracolson]

Originally Posted by Reelmaster

I was just at a book store looking at New Rules of Lifting and noticed alot of the routines have super sets in them. My question is how often do you incorperate them in your routines and why?

Also why do so many of the routines include super sets in NROL? I did not buy the book to see if they gave a reasons why?

I do Turbulence Training--Every workout is supersets. It really jacks up your metabolism and gets you burning fat QUICK. I have had amazing results with it. You do the supersets with minimal rest. It's a short, but INTENSE way to workout.

[bamazav]

Super sets are great on those days where your schedule is tight. Gets the heart rate up, metabolism racing and if you are doing antagonistic super sets, you use your rest time for one part of the body to work another. Great on those days when you need to do your 40 minute workout in 30 minutes.

[2nd_chance]

Originally Posted by Baldiewonkanobi

As I leave the gym sometimes I drop my bag and run to the back into the gym and do 20 dips or one arm curls...whatever, just to F with this complacent thing called the human body.

Baldie

You da man Baldie! Hardcore.

[JOHN GARGANI]

It is physically impossible to give 100% effort on two straight sets back to back.

EGO! EGO! how could you?? lol......

it certainly is, just a matter of adaptation by the body.....I can actually lift MORE weight on each opposing set while supersetting, than when doing straight sets.....


also this one:



JAYSUS!!! LORA: after having FOUR (!!!!) children???

amazing body.....you are one purty gal, I hope you are competing?

[Fifty+]

Originally Posted by JOHN GARGANI

EGO! EGO! how could you?? lol......

it certainly is, just a matter of adaptation by the body.....I can actually lift MORE weight on each opposing set while supersetting, than when doing straight sets.....


also this one:



JAYSUS!!! LORA: after having FOUR (!!!!) children???

amazing body.....you are one purty gal, I hope you are competing?

Thank you John........you know, the first thing that's going to come to mind the next time we think about super-setting......



...is this a sticky material?......

[widebody195]

I do compound sets for chest (db presses followed by db flyes) and drop sets for back (db rows with 80 lb x10 followed by 65 x 10). They really wipe you out but are great for a fierce burn.

[Rhinoclan]

Right now, all of my workouts are supersets. 2 upper body days, and 2 lower body/abs days.

I'm making progress each and every session. I have a gym in my garage, so I simply work out every other day. Works for me.

[Todd_A]

If I am feeling like I need a cardio type workout along with my lifting, I will throw in a super set workout on an arms only day where I am super setting bi's and tri's in several exercises.

I do feel like I do better on straight sets though, but I am usually restricting calories when I am using supersets, so it isn't a fair comparison for me.

[bdonalds]

I do supersets, but not during my compounds. For the latter part of my workout I occasionally superset some lower weight iso lifts together. If time wasn't an issue for me, I would probably do all straight sets though...