Bodybuilding Superset Workouts Guide
If so, what is your favourite superset? I've recently started hitting shoulders with them and have found them to be really effective. I especially like OHP supersetted with Side Laterals. Shoulders and traps seem to be two areas which are perfect for supersetting but what else is out there which is really effective for other body parts? Especially supersets which hit the same muscle?
For legs, I do squats and leg raises and standing calves followed by seated calves. For chest, bench press followed by dumbell flys. In the same vein, what are the pros and cons of supersets? Years ago, a superset always referred to working antagonistic muscle groups, while, using two sets for the same group were called compound sets.
That having changed, as nowadays, people just use supersets as a catch all phrase.what I liked about the earlier definitions, is that they told more about what you were doing. That being said, I have done them basically my entire life.to this day, I ONLY superset arms, alternating biceps and triceps.for me, there is no other way to train them. Recently, as a time saver, I have been supersetting chest and lat.reason being, is that, during the fishing season, when I do endless hours of rowing, I don't really need a separate back workout. In the winter, I will do back separately. As for shoulders, I will sometimes do compound sets alternating lateral or rear raises with presses. Supersets are a great intensity multiplier!! I use it as a time saving strategy, for the most part.
When I superset pullups and shrugs, for instance; If I were just doing pullups, I'd have to sit around doing nothing for two or three minutes for my lats to get ready to do another full set. Instead of doing nothing, I use that time to do a set of shrugs to work my traps. When the shrugs are done, the lats are ready for another set of pullups. And when that set is finished, my traps are good to go again. I also superset rows with rear delts, and bis with medial delts. The time savings allows me to be in and out of the gym in 60 to 70 minutes.
I use it as a time saving strategy, for the most part. When I superset pullups and shrugs, for instance; If I were just doing pullups, I'd have to sit around doing nothing for two or three minutes for my lats to get ready to do another full set. Instead of doing nothing, I use that time to do a set of shrugs to work my traps. When the shrugs are done, the lats are ready for another set of pullups. And when that set is finished, my traps are good to go again. I also superset rows with rear delts, and bis with medial delts.
The time savings allows me to be in and out of the gym in 60 to 70 minutes. Supersets often allow rest time for one bodypart between sets to be extended, while at same time keeping intensity high. I do virtually everything superset.
It is a catch all phrase. I do two excercises, alternating between the sets of one another. If that's a superset?? I thought the true definithion was like benchpress alternating with bench flyes, for example.
I do two sometimes completely different body parts, sometimes 'close' body parts. Favorite.tuff one.
Female Bodybuilding Workouts Routines
I love to superset bench press, with either pull ups or intense cable crunch (I call serratus crunch). Or superset squats with bar curls. Something different. Supersets often allow rest time for one bodypart between sets to be extended, while at same time keeping intensity high. I do virtually everything superset. It is a catch all phrase. I do two excercises, alternating between the sets of one another.
If that's a superset?? I thought the true definithion was like benchpress alternating with bench flyes, for example. I do two sometimes completely different body parts, sometimes 'close' body parts. Favorite.tuff one. I love to superset bench press, with either pull ups or intense cable crunch (I call serratus crunch). Or superset squats with bar curls. Something different.
I started doing them around 77. One of the local bodybuilders showed me a few combos, but never told me what they were called.
I mentioned them to an older friend with a lot more lifting experience and he told me they were supersets. I never heard them referred to as compounds (same muscle SS) like John G. Mentioned, but I did find some references. I believe in keeping it simple, i just called them supersets regardless of how i did them, but there are a number of variations, if you really want to get picky. You can do a pre exhaust isolationcompound, like a lateral raise followed by military. A post exhaust, compoundisolation, like bench flies.
Bodybuilding Superset Workout Guide
Isolation, something like lateral raiserear cable crossovers, or flies cable crossovers Opposing muscle groups like bis and tris tri sets The first SS my friend showed me benchcross bench pulloversfor example staggered, totally unrelated parts, time saver or good for squeezing in weak parts. I like to do squats and then do supported rollups for my forearms Compounds, here's where it would be nice if everyone was on the same page with terminology. I've seen compound supersets referred to more often as working several muscle groups with a couple of compound exercises, like squats and lunges or maybe bench and incline.
I really don't do them anymore, but the ones I liked the best were bench cross bench pullover flies. Military presslateral raise.dipspushdowns.underhand close gripped pulldownscurls leg pressleg extension. Didn't really do much of the opposing groups because of the way my splits were set up.
I started doing them around 77. One of the local bodybuilders showed me a few combos, but never told me what they were called. I mentioned them to an older friend with a lot more lifting experience and he told me they were supersets. I never heard them referred to as compounds (same muscle SS) like John G.
Mentioned, but I did find some references. I believe in keeping it simple, i just called them supersets regardless of how i did them, but there are a number of variations, if you really want to get picky. You can do a pre exhaust isolationcompound, like a lateral raise followed by military. A post exhaust, compoundisolation, like bench flies.
Isolation, something like lateral raiserear cable crossovers, or flies cable crossovers Opposing muscle groups like bis and tris tri sets The first SS my friend showed me benchcross bench pulloversfor example staggered, totally unrelated parts, time saver or good for squeezing in weak parts. I like to do squats and then do supported rollups for my forearms Compounds, here's where it would be nice if everyone was on the same page with terminology. I've seen compound supersets referred to more often as working several muscle groups with a couple of compound exercises, like squats and lunges or maybe bench and incline. I really don't do them anymore, but the ones I liked the best were bench cross bench pullover flies.
Military presslateral raise.dipspushdowns.underhand close gripped pulldownscurls leg pressleg extension. Didn't really do much of the opposing groups because of the way my splits were set up. Then you have your Giant Sets!! Think I looked into that once, but at time wasn't for me, not sure I even know what that's supposed to be at this point.
I like the ideas of using many techniques. One I started I call bench press 'spread.'
You bench bar starting at steepest angle, do reps close grip, then medium grip, then wide. Drop angle down to next notch closer to flat, increase bar weight, do same reps. Do 3-5 different angles, including flat and decline. NOW, super set THAT with flyes!! It's a Chest Blaster.