New superset routine...PLEASE CRITIQUE!

[ItalynStalyn]

Okay so I've never incorporated supersets into my routine before but I'm hitting a plateau so I'm going to give it a try. Since I've never incorporated them into my routine before I'd like some feedback on what I cameup with (yes I know diff strokes for diff folks but just looking for some feedback in regards to this being a "sound" routine). My goal is really to maintain definition and add some lean muscle mass

3 sets each...reps of 12, 10, 8

Monday: Chest
Incline DB press SS w/ Incline DB flies
Flat DB press SS w/ Pec-dec flies or Cable Crossovers

Tuesday: Back
Pullups SS w/ Hammer, close grip pulldowns
Bent over BB rows SS w/ Bent over DB rows
Deadlift

Wednesday: HIIT Cardio

Thursday: Shoulders/Traps
Seated BB press SS w/ DB front raises
DB lateral raises SS w/ Reverse flies
DB/BB Shrugs SS w/ Upright rows

Friday: Biceps and Triceps
Standing BB curls SS w/ Skulls
Incline DB curls SS w/ V-bar pressdowns
Concentration curls SS w/ Overhead DB extensions

Saturday: HIIT cardio

Sunday: Off

Yes I know I don't have legs included...but genetically my legs are just naturally big...so when i do direct leg work they just get unproportionally big compared to my upper body so I've found FOR ME that just doing HIIT cardio is enough of a workout for my legs (Please no flaming...i know many won't agree but this is what works best for me)

So what do you guys think? Does this look like a sound routine in your opinion?

Thanks in advance for any help/feedback/advice

-Pat

[Ersio]

Where are your ab workouts???? Otherwise the workout looks solid for upper body

[jf1]

technically, those arent supersets.
supersets imply opposite muscle groups: chest/back, tri/bi etc

what you are describing are 'compound sets'; alternating exercises for the same body part.

[theapexxxx]

technically, those arent supersets.
supersets imply opposite muscle groups: chest/back, tri/bi etc

what you are describing are 'compound sets'; alternating exercises for the same body part.

They don't have to be opposing muscle groups, but I get what your trying to say.

His arm day is a decent example of supersets though, whereas the rest is compounds.

[boathead]

looks fine. i superset/compound set/giant set everything. wonderful time saver. as was said above, though, i usually pick antagonist muscle groups...like bench and rows for instance. while i do rows, my chest is busy recovering a bit for the next set.

i've heard it said that supersets are an advanced training technique. hogwash.

of course, some folks do not like such routines, wanting to tackle each exercise in order with adequate rest in between sets. such would be the way to go if absolute strength progression is your goal.

[ItalynStalyn]

Where are your ab workouts???? Otherwise the workout looks solid for upper body

I throw in abs here and there whenever I have the energy to do them but it varies on what day I do them. That's why I didn't include them in the write up...but I keep it pretty basic...leg raises, side crunches, crunches on the exercise ball

technically, those arent supersets.
supersets imply opposite muscle groups: chest/back, tri/bi etc

what you are describing are 'compound sets'; alternating exercises for the same body part.

So would it be more effective to do chest and back on the same day? Something like this...
Incline DB press SS w/ Pullups
Flat DB press SS w/ Hammer, close grip pulldowns
Incline DB flies SS w/ Bent over BB rows
Pec-dec flies or Cable Crossovers SS w/ Bent over DB rows

My only concern with doing it this way is that my gym is pretty big so I'd be walking back and forth between exercises. I'm not worried about the walking back and forth but moreso someone else jumping on a machine/bench and messing up my timing/rest as I'm going back n forth. The way I have it in my initial routine, I can pretty much stay on the same bench/machine for each superset group. BUT if this way would be significantly more effective I guess I'll try to make it work. What do you guys think?

[theapexxxx]

I throw in abs here and there whenever I have the energy to do them but it varies on what day I do them. That's why I didn't include them in the write up...but I keep it pretty basic...leg raises, side crunches, crunches on the exercise ball



So would it be more effective to do chest and back on the same day? Something like this...
Incline DB press SS w/ Pullups
Flat DB press SS w/ Hammer, close grip pulldowns
Incline DB flies SS w/ Bent over BB rows
Pec-dec flies or Cable Crossovers SS w/ Bent over DB rows

My only concern with doing it this way is that my gym is pretty big so I'd be walking back and forth between exercises. I'm not worried about the walking back and forth but moreso someone else jumping on a machine/bench and messing up my timing/rest as I'm going back n forth. The way I have it in my initial routine, I can pretty much stay on the same bench/machine for each superset group. BUT if this way would be significantly more effective I guess I'll try to make it work. What do you guys think?

Do whats you think is best, you dont have to do back and chest on the same day.
He's just stating that your examples are actually called compound sets and not supersets.

[ItalynStalyn]

such would be the way to go if absolute strength progression is your goal.

My goal/focus is hypertrophy more so than absolute strength/being able throw around more weight lol

[Carlitom]

I would work out opposing muscle groups if I were you. If someone is using the equipment you were on just ask to work in, a few extra seconds won't compromise the work out. Just remember to do the two sets back to back then rest.

[ItalynStalyn]

Thanks for all the advice guys. I did a Chest-Back superset workout today...

3 sets...12, 10, 8 reps
Incline DB press SS w/ Wide grip pulldowns
Flat DB press SS w/ Narrow grip pulldowns (hammer grip)
Incline DB flie SS w/ Bent over BB rows
Cable Crossovers SS w/ Bent over DB rows

I don't think I have ever been more tired and fatigued after a workout than I was after I finished this workout today. I was going to do abs as well but I was exhausted!

So...so far so good with supersets! Definitely felt good :thumbsup:

[RxAJ]

I really don't understand the concept of any of the supersets brought up in this thread. Why would you superset a compound upper body movement (Incline DB Press) with pulldowns? You've worked two entirely different sets of muscles with those exercises, the benefit would have been equal even if you had rested between sets.

As far as I'm concerned, Super Sets should only be used in pre-exhaust fashion. That is, you start with an isolation movement and super set that with a compound movement involving the muscle you just hit. Example; Performing Incline DB Flies first, and super setting those with Incline DB Press. The concept here is that you have worked your chest to a point of exhaustion and the only way to continue working past that is to recruit more muscles with a different movement.

Incline DB Flies - Works your chest to exhaustion
Incline DB Press - Incorporates the fresh Triceps and Front Delts to help you push your chest further

Skullcrushers - Works your triceps to exhaustion
Dips - Incorporates the fresh Pectorals and Front Delts to help you push your triceps further

Straight Arm Pulldowns - Works the Lats to exhaustion
Close-Grip Under-Hand Pulldowns - Incorporates the fresh Biceps to help you push your lats further

Leg Extensions - Works the quads to exhaustion
Squats - Incorporates the Fresh Hamstrings and Glutes to help you push your quads further


....You get the idea, I hope.

[ItalynStalyn]

I really don't understand the concept of any of the supersets brought up in this thread. Why would you superset a compound upper body movement (Incline DB Press) with pulldowns? You've worked two entirely different sets of muscles with those exercises, the benefit would have been equal even if you had rested between sets.

As far as I'm concerned, Super Sets should only be used in pre-exhaust fashion. That is, you start with an isolation movement and super set that with a compound movement involving the muscle you just hit. Example; Performing Incline DB Flies first, and super setting those with Incline DB Press. The concept here is that you have worked your chest to a point of exhaustion and the only way to continue working past that is to recruit more muscles with a different movement.

Incline DB Flies - Works your chest to exhaustion
Incline DB Press - Incorporates the fresh Triceps and Front Delts to help you push your chest further

Skullcrushers - Works your triceps to exhaustion
Dips - Incorporates the fresh Pectorals and Front Delts to help you push your triceps further

Straight Arm Pulldowns - Works the Lats to exhaustion
Close-Grip Under-Hand Pulldowns - Incorporates the fresh Biceps to help you push your lats further

Leg Extensions - Works the quads to exhaustion
Squats - Incorporates the Fresh Hamstrings and Glutes to help you push your quads further


....You get the idea, I hope.

Scroll up b/c you clearly didn't read my 1st post or any of the other posts in this thread. What you are describing...which is exactly what I said in my 1st post...is a "compound set" not a superset...at least that's what everyone has been telling me in this thread

[RxAJ]

Scroll up b/c you clearly didn't read my 1st post or any of the other posts in this thread. What you are describing...which is exactly what I said in my 1st post...is a "compound set" not a superset...at least that's what everyone has been telling me in this thread

Wrong, I did read the thread and it made no sense to me, so I posted. Semantics aside, a "Superset" is nothing more then two or more sets of difference exercises completed in immediate succession (no rest in between). That definition can be molded into tons of different applications. I was just trying to say that it makes no logical sense to "Superset" a bench press movement with a pulldown movement, unless your main goal it cut back on time spent in the gym. Maybe I'm missing something, so if anyone can, by all means, explain to me the muscular benefit of that.

Your first post consisted of the "Supersetting" of two compound movements that involved the same muscles groups, which actually makes more sense to me the the aforementioned setup. My suggestion was to "superset" an isolation movement with a compound movement.

Try all of them I guess, see what you like. I'm just saying, that to me, my suggestion is the only one that makes sense for improved muscular development.

[OldGuard]

Yes I know I don't have legs included...but genetically my legs are just naturally big...so when i do direct leg work they just get unproportionally big compared to my upper body so I've found FOR ME that just doing HIIT cardio is enough of a workout for my legs (Please no flaming...i know many won't agree but this is what works best for me)

Hooo boy....

If I had a nickel for everytime I've heard the "my legs are already naturally big" excuse...

[bigtallox]

Okay so I've never incorporated supersets into my routine before but I'm hitting a plateau so I'm going to give it a try.

(snip)

Yes I know I don't have legs included...but genetically my legs are just naturally big...so when i do direct leg work they just get unproportionally big compared to my upper body

I read that a lot here and then when they eventually post a pic their legs are not big. The thing about doing heavy squats is that it's not just a leg exercise. It builds your core just as much as legs. AND if you're serious about doing them, you'll learn to strain in a way that's not really possible with anything else. The result will be you will lift more weight with everything that you do if you squat. Same thing for deadlifting, which you aren't doing either. Personally, I don't know anybody who's big muscular and strong who doesn't squat and deadlift. But then again, I hang out with other powerlifters.