S..to the U..to the P..th the E..to the R..to the S..to the E.. to the T

[UltraTrunks]

Yes that's right folks, I was wondering all the possible supersetting exercises for back/chest and bi's/tri's ???

Merry christmas

[stealth_swimmer]

Yes that's right folks, I was wondering all the possible supersetting exercises for back/chest and bi's/tri's ???

Merry christmas

There's lots.

[mybody001]

here let me list them for you........




















...........






















...........























wut sw said

[mybody001]

if you want recomendations, start with purely antagonistic movements like bench to tbar row or bb curl to overhead bb extension, etc. but realistically you can supperset any two excercises.

[mattholmes1]

Well there alot of possibilities. One of my fav's for chest is to do dumbells presses and move straight to dips.

[Antz1980]

How long did it take you to type that title? (try saying THAT 10 times fast)

[UltraTrunks]

I want to get a back/chest workout done real quick so I need some possibilities such as dumbell rows SS w/ flat dumbell presses.

So you guys are saying I can basically take any two back/chest and SS them, it will work good?

I was thinking:

flat bb presses SS w/ dumbell rows
incine bb presses SS w/ t bar rows
decline bb presses SS w/ wide grip pulldowns
pec deck SS w/ seated back rows w/ V bar

Let me know what you guys think.

S TO THE U TO THE P TO THE E TO THE R TO THE S TO THE E TO THE T
damn its a tonguetwister hard to say it 10 times i tried LOL.

[The_Animal11]

Well there alot of possibilities. One of my fav's for chest is to do dumbells presses and move straight to dips.

thats actually a compound set, not a superset.

OP, those combos sound pretty good. I personally dont like supersetting back and chest movements though cuz i can concentrate better on, and get more out of each movement, when i do them seperately.

[Lifter4Life59]

well i do arms on one day so sometimes I will super set my CGB with BB curls and then super set skulls with hammer curls. Thats the only day I really super set anything

[mybody001]

thats actually a compound set, not a superset.

all compound sets are supersets.

[The_Animal11]

all compound sets are supersets.

haha alright fine. what can i say, its late here lol

[TribalJMD]

How long did it take you to type that title? (try saying THAT 10 times fast)

this,




and OP, don't ever start a thread title like that again,
its annoying as fuk lol

[SDFlip]

this,




and OP, don't ever start a thread title like that again,
its annoying as fuk lol

negged for lame thread title

[chazzy1864]

Read below. \/

[JOHN GARGANI]

ARRGGGHHH.....here we go with the terminology again, and again.....

when you discuss a DISCIPLINE and bodybuilding sure is one, it is very important to be on the same page with terminology...

Chazzy: I am surprised at YOU! there is no rest in compound sets......

so for the umpteenth and one time:

supersets are two exercises of antagonistic muscles performed back to back with no rest....

compound sets are two exercises of the SAME muscle group performed back to back without rest

Giant sets are compound sets involving 4 or more exercises.......


so: standing biceps curls IMMEDIATELY followed by lying triceps extensions is an arm superset

Bench press IMMEDIATELY followed by flyes is a compound set for the chest

Inline Bench press straight flat Bench press, straight to flyes straight to cable crossovers, is a 4 exercise Giant set for the chest.

this is not my opinion: this is fact, the way it was outlined back in the salad days of Joe Weider and his "principle" in print back in the seventies.....

[JOHN GARGANI]

and here they are for anyone is interested in seeing a good read:

WEIDER PRINCIPLES TO HELP YOU PLAN YOUR TRAINING CYCLE

1. Cycle Training Principle (Breaking your training year into cycles for strength, mass or contest preparation you help avoid injury and keep your body responsive to adaptation)

2. Split System Training Principle (Breaking your workout week into upper versus lower body training, for example, results in more intense training sessions)

3. Double or Triple Split Training Principle (Breaking your workout down into two or three shorter, more intense training sessions per day)

4. Muscle Confusion Principle (Muscles accommodate to a specific type of stress ("habituate" or "plateau") when you continually apply the same stress to your muscles over time, so you must constantly vary exercises, sets, reps and weight to avoid accommodation)

5. Progressive Overload Principle (The basis of increasing any parameter of fitness is to make your muscles work harder than they are accustomed to)

6. Holistic Training Principle (Different cellular organelles respond differently to different forms of stress, so using a variety of rep/set schemes, intensity and frequency will maximize muscle mass)

7. Eclectic Training Principle (Combining mass, strength or isolation-refinement training techniques as your instincts dictate into your program often help you achieve greater progress)

8. Instinctive Training Principle (Eventually, all bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, reps and sets that work best for them)

WEIDER PRINCIPLES TO HELP YOU ARRANGE YOUR WORKOUT

1. Set System Training Principle (Performing one set per bodypart was the old way; the Set System calls for multiple sets for each exercise in order to apply maximum adaptive stress)

2. Superset Training Principle (alternating opposing muscle group exercises with little rest between sets)

3. Compound Sets Training Principle (alternating two exercises for one bodypart with little rest between sets)

4. Tri-Sets Training Principle (Doing 3 exercises for one muscle group with little rest between sets)

5. Giant Sets Training Principle (Doing 4-6 exercises for one muscle group with little rest between sets)

6. Staggered Sets Principle (injecting 10 sets of boring forearm, abdominal or calf work in between sets for (say) chest or legs)

7. Rest-Pause Principle (using 85-90 percent of your max, do 2-3 reps and put the weight down. Then do 2-3 more, rest, 2-3 more and rest for a total of 3-4 rest-pauses. The short rest-pauses allow enough time for ATP to be resynthesized and permit further reps with the heavy weight);

8. Muscle Priority Principle (Work your weaker body parts first in any given workout; alternatively, work the larger muscle groups first, while you?re fresh and energy levels still high)

9. Pre-Exhaustion Principle (example: superset flies, a chest isolation exercise, with bench presses, a compound exercise involving triceps and chest, in order to maximize chest development by pre-exhausting the triceps)

10. Pyramiding Training Principle (start a bodypart session with higher rep/low weight and gradually add weight (and commensurably reduce the reps), ending with a weight you can do for 5 reps or so)

11. Descending Sets Principle (lighter weights from set to set as fatigue sets in --0 called "stripping")

12. Staggered Sets Training Principle (stagger smaller, slow-developing body parts in between sets for larger muscle groups)

13. Instinctive Training Principle (Eventually, all bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, reps and sets that work best for them)

WEIDER PRINCIPLES TO HELP YOU PERFORM EACH EXERCISE

1. Isolation Principle (All muscles act as stabilizers, synergists, antagonist or protagonist. By making any given muscle the prime mover in any given exercise you?ve "isolated" it as much as possible, and therefore the stress applied to it)

2. Quality Training Principle (gradually reducing the rest between sets while still maintaining or increasing the number of reps performed)

3. Cheating Training Principle (swing weight past the sticking point at the end of a set in order to add stress)

4. Continuous Tension Principle (maintain slow, continuous tension on muscles to maximize red fiber involvement)

5. Forced Reps Training Principle (partner-assisted reps at the end of a set)

6. Flushing Training Principle (Doing 3-4 exercises for a bodypart before moving to another bodypart)

7. Burns Training Principle (2-3 inch, quick movements at the end of a set

8. Partial Reps Training Principle (Because of leverage changes throughout any given exercise, it?s sometimes helpful to do partial movements with varying weight in order to derive maximum overload stress for that bodypart)

9. Retro-Gravity Principle ("Negatives" or "eccentrics" as they?re called, make it possible to get more muscle cells to respond because you can lower about 30-40 percent more weight than you can successfully lift concentrically);

10. Peak Contraction Principle (holding the weight through maximum contraction for a few seconds at the completion of a movement);

11. Superspeed Principle (compensatory acceleration of movements to stimulate hard-to-reach fast twitch fibers);

12. Iso-Tension Principle (method of practicing posing, tensing each muscle maximally for 6-10 seconds for up to a total of 30-44 flexes in a variety of posing positions);

13. Instinctive Training Principle (Eventually, all bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, reps and sets that work best for them)

[JOHN GARGANI]

might be a good idea for people to print them up, could help in future discussions......


it is considered "cool" in some circles to make fun of Joe Weider, but, there is always credit due to someone who organizes other people's thoughts and findings and puts them into a categorizable set list for other to read....

Joe didn't "INVENT" all of this, but he helped to clarify it by organizing it....

[jf1]

all compound sets are supersets.

no.
technically, and we might as well agree on the jargon if we are devotees of the sport, a superset is performed as back to back sets using OPPOSING muscle groups (back/chest, tri/bi).

a compound set is performed with back to back sets for the SAME muscle group.

a giant set is performed using more than 2 back to back sets for the same muscle group.

discuss?

EDIT: looks like i should have read the whole post first!
i thought i beat you here into this thread john!
did i get it right?

[chazzy1864]

ARRGGGHHH.....here we go with the terminology again, and again.....

when you discuss a DISCIPLINE and bodybuilding sure is one, it is very important to be on the same page with terminology...

Chazzy: I am surprised at YOU! there is no rest in compound sets......

so for the umpteenth and one time:

supersets are two exercises of antagonistic muscles performed back to back with no rest....

compound sets are two exercises of the SAME muscle group performed back to back without rest

Giant sets are compound sets involving 4 or more exercises.......


so: standing biceps curls IMMEDIATELY followed by lying triceps extensions is an arm superset

Bench press IMMEDIATELY followed by flyes is a compound set for the chest

Inline Bench press straight flat Bench press, straight to flyes straight to cable crossovers, is a 4 exercise Giant set for the chest.

this is not my opinion: this is fact, the way it was outlined back in the salad days of Joe Weider and his "principle" in print back in the seventies.....

So I stand corrected yet again (in a different way ). Seems the first time someone corrected me, was wrong themselves. I apologize for spewing misinformation.

[SDFlip]

i call everything supersets.

[JOHN GARGANI]

Jackfast, you are correct.....

Chazzy: you are always on the right track......

SD: you are all about the basics my man.....

[UltraTrunks]

alright cool i guess i'll stick with what i had in mind for chest/back supersetting.

mutherfockers ready to get diezed next year@!@@@@

merry christmas happy holidays