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[eatrainrest]

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[FireGuy]

im not a big fan of supersets... negatives yes.. check this out

"muscles are normally 30% stronger when practicing negative training"

as ronnie says to, there is no solid proof stating that supersets works, but they do strain the joints, so i dont recommend them. stick to straight sets using the overload training principle at 100 percent, maybe a negative on the last set of each muscle group

Can you please elaborate on how doing supersets strain joints.

[eatrainrest]

sure fire

[Rep]

Im 20 years old Male
Weight 170
Height 5'10
GOAL:to gain 20-30 lbs by next year

My split is
MON:Chest(3xdb press,3xincline dbpress,3xcable fly,3xdecline barbell)12sets total
Triceps: (3xRope pulldown,3xDips,3xskullcrush) 9 sets total
TUES:Legs(4xsquats ,3xlunges,3xleg press,3xleg curl,3xleg extensions,3xstanding calves raise)19 sets total including calves
WEDS:Shoulders(3xmilitary press,3xfront dumbell raise, 3x side dumbell raise)9 sets total
Biceps(3x wide grip preacher curl,3x hammer curl, 3x reverse grip barbell curl)9 sets total
THURS:OFF
FRI:BACK(3x wide grip chin ups,4xdeadlift,3x lat pulldown,3x wide grip barbell rows)13 sets total
SAT:OFF
SUN:OFF

And typical day of diet looks like Breakfast: 6eggs 2yolk,slice of turkey breast 1 wheat english muffin, my own mccmuffin yogurt
2hrs later: whey protein
mid lunch: ckn breast or salmon with salad
2hrs
before workout: mac & cheese with tuna or salmon with brown rice
after workout: whey protein
2hrs: ckn breast with salad or tilapia with greens
before bed:whey protein

Additional ?'s
what is ideal time for resting
When should i incorporate lower back and abs

Thank in advance for your help

[eatrainrest]

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