Chest and Back Supersets

[navyseal18]

Good Idea? on chest days to do chest adn back super setS? thoughts opinions pls

[cdog]

Oh yeah ..IMHO This is the only way .I love it because Ican hit my back and chest at least two times a week .They way I have been doing it is I will chose one lift for the chest and one lift for the back and do 10 sets of 8-10 reps .My chest and back day looks like this

Incline BB bench 10x8-10 superseted with
Wide Grip front pull downs 10x12-15

Good Idea though ...........CDOG

[Sorken]

Oh yeah ..IMHO This is the only way .I love it because Ican hit my back and chest at least two times a week .They way I have been doing it is I will chose one lift for the chest and one lift for the back and do 10 sets of 8-10 reps .My chest and back day looks like this

Incline BB bench 10x8-10 superseted with
Wide Grip front pull downs 10x12-15

Good Idea though ...........CDOG

Sounds like GVT

[cdog]

Pretty close brother but with GVT your only hiting your muscles once a week .I truly beleive that GVT is a great way to pack on mass . When I lift Im hiting each muscle group two-three times per week with high volume .

[JAYROD]

chest-back supersetting is adictive man. i've been doing it for a few months and love it. i usually start with flat bench+weighted chins then incline+t-bar row then fly's+cable rows. finish with pullovers and i'm pumped.

[HOLLYWOOD]

how can you possibly put 100% towards each of these huge bodyparts in one workout? you cant!

[Hypertrophy]

Good Idea? on chest days to do chest adn back super setS? thoughts opinions pls

My opinion is this:
Your body produces ATP through the glycolytic system. Both the chest and back needs this ATP to contract. The body will take ATP from all over to supply the muscle with the energy it needs to contract, not just the muscle it is working. By doing Chest (using ATP) then supersetting back (using ATP) I would say that you are limiting your intensity for one of these muscles, thus limiting strength/hypertrophy due to the onset of fatigue and the inability to overload. These are also two large bodyparts. However, by others post, it seems to be working well for them, so give it shot and see what happens.

[Sammy1980]

cdog: how does your other workouts look like? do you do chest/back, shoulders and arms, then legs?

[Motion]

Oh yeah ..IMHO This is the only way .I love it because Ican hit my back and chest at least two times a week .They way I have been doing it is I will chose one lift for the chest and one lift for the back and do 10 sets of 8-10 reps .My chest and back day looks like this

Incline BB bench 10x8-10 superseted with
Wide Grip front pull downs 10x12-15

Good Idea though ...........CDOG

So your doing 100 reps each chest and back on the same day?? Wow, how often do you this? What kind of timeframe are you using as far as resting between sets? Do you alternate from chest to back or do all of one before you start the other?

Sorry for all the questions. Haven't heard of this before and it sounds very interesting.

[JAYROD]

chest+back superset day is a butt kicker but you can put 100% into it. i say it's a mental thing. start out with a light workload for the first couple times, something like 2 sets of flat bench+chins, 2 sets of incline bench+barbell rows, and 2 sets of flyes+cable row. if it sounds intimidating try it anyway, you might like it. you will love the feeling of your whole upper body being pumped at the same time.

[HOLLYWOOD]

chest+back superset day is a butt kicker but you can put 100% into it. i say it's a mental thing. start out with a light workload for the first couple times, something like 2 sets of flat bench+chins, 2 sets of incline bench+barbell rows, and 2 sets of flyes+cable row. if it sounds intimidating try it anyway, you might like it. you will love the feeling of your whole upper body being pumped at the same time.

it's not a mental thing, it's a CNS, and energy supply issue.

[Jantzen4k]

i used to do this a few years ago.

i loved it,

great pumps.

i wouldnt reccomend doing it for a long period of time though, its great to mix it up and throw this in for a few weeks but you shouldnt stick to it as your primary workout

[YYZ]

i think agonist/antagonist supersets are a great way to train.
I don’t use a weight that leads to total muscle failure, but only
until you could MAYBE squeeze out another 1 or 2.
This leaves adequate strength capacity for the opposite group.

[Alpha-Male]

personally, ive always heard that supersets/dropsets were a good way to break through plateaus, but shouldnt take over your normal routine...ive never used a chest/back, sounds like fun, might give it a try next week...

[HOLLYWOOD]

i think agonist/antagonist supersets are a great way to train.
I don’t use a weight that leads to total muscle failure, but only
until you could MAYBE squeeze out another 1 or 2.
This leaves adequate strength capacity for the opposite group.

so your one bodypart gets the shaft for the other one...

[Glutamine77]

schwarzenegger swore by that kind of workout

[S.P.G]

i used to do this a few years ago.

i loved it,

great pumps.

i wouldnt reccomend doing it for a long period of time though, its great to mix it up and throw this in for a few weeks but you shouldnt stick to it as your primary workout

agreed.....

[Sammy1980]

also tried it..i loved it. Makes you so focused..and an incredible pump

[Motion]

Anyone tell me where I can find a copy of a routine like this?

[Sammy1980]

yeah if you want arnolds....do a search on findarticles.com.........
other wise you can do this:

bench press / wide grip chins
Incline db press/barbell rows
Db flyes/cable rows
or...
just do 30minutes of non stop benchpress with chins (maybe 9-10 sets or something)
and later in week 30min of incline db press with some barbell or maybe hammer rows

[JAYROD]

motion,there is an outstanding article on arnold's (the greatest) supersets in the nov. 2004 issue of iron man mag.

[Motion]

motion,there is an outstanding article on arnold's (the greatest) supersets in the nov. 2004 issue of iron man mag.

Thanks man. I have his Bodybuilding Encyclopedia, I'm sure its probably in there too. Haven't got a chance to look through the whole thing, its a big book.