superset training

[TheDfromGC]

when doing superset training are u suppose to alternate between sets or between exercises?

[VEGETA990]

exercises

example: push-downs 8 reps then immediately following skull crushers 6 reps

[TheDfromGC]

i thought superset training was mixing up body parts like training bis and tris, what u said was both tricep exercises

[murph]

you can do either actually

[NightOp]

yep... the shoulders are a prime target for supersets... for example, after a six week routine (usually about when my growth/gains slow down due to adaption) I will do a week of supersets and some only negative rep work to squeze some more growth, then i drop my volume and weight and rest for four-five days and then start all over with my previous routine.. this can be wonderful to keep you growing.

Shoulder Superset Example:

Take dumbells and hold them up in front of your face with your elbows directly in front of your chest (basically act like you are a boxer blocking a punch with both hands). Hold the dumbells perpendicular to your body (meaning you should have the ends of the dumbells pointing right at your eye ball and nose region of your face.) Do 10-12 reps in strict form (as you should with everything) and then immediately grab some lighter weights and do 8 reps of normal dumbell presses (holding them out to your sides like you would a military barbell press).

There are a million ways to super set body parts and exercises. Just thought i'd use that as an example... they are great for plateau bustin but don't do them every week and don't base your training around them unless you really know what you are doing. JMO.

[Adonis]

correct me if i'm wrong but...
I thought supersetting meant doing two muscles at the same time, ex: bicep curls and tricep pushdown.
giant sets means you do two excersices for the same muscle, hence the name giant.

I saw this in one of those weider principles books I have, I'll look it up.

[NightOp]

never heard the "giant set" term... i think ppl take different wordings to mean diff things.

[TheDfromGC]

yea i heard superset training would be training back and chest or tris and bis i dont know what u people talkin bout

[NightOp]

As much as I hate to quote a magazine.. supersets are often referred to as multiple exercises for one muscle group... I think its just a terminology difference, like I said.

[Bill Lundbergh]

Believe it or not, I actually made some of my best gains on the old Cybergenics workout. It consisted mainly of "Super Drop Sets". It looked like this:

Mon.: Chest and Back
Flat Dumbell Flys @ 50 lbs.
Flat dumbell Flys @ 25 lbs. (both to failure...talk about burn)
then with no rest start Flat Dumbell PRESSES @ 50lbs.
and drop that to 25 lbs, again both to failure. (3 SETS)
Then do Incline Barbell Bench at 205 lbs.
and drop that to 135 lbs., again both to failure. (2 SETS)

Lat Pulldowns @ 150 lbs.
Lat Pulldowns @ 75 lbs.

Seated Cable Rows @ 150 lbs.
Seated Cable Rows @ 75 lbs. (3 SETS)

Tues.: Shoulders and Arms

Wed.: Legs

Hope this helps.
Bill

Start over again on Thursday.

[Farmer]

Originally posted by Adonis
correct me if i'm wrong but...
I thought supersetting meant doing two muscles at the same time, ex: bicep curls and tricep pushdown.
giant sets means you do two excersices for the same muscle, hence the name giant.

I saw this in one of those weider principles books I have, I'll look it up.

Nah bro I believe you are right, although compound set is nagging on my brain a little...

peace