Notifications
Clear all

Any superset lovers?  

  RSS

ready2explode
(@ready2explode)
Reputable Member
Joined: 2 years ago
Posts: 383
09/06/2020 7:49 pm  

Just read an article on t-muscle which discussed the "proper" way to superset. At the heart of it was two opposing exercises, ie bench and rows, alternated with 45 seconds between each set.

The 45 seconds part really stunned me. I don't think I could keep nearly the same intensity and take less than a minute between exercises. Granted I don't superset, but I would think 2 mins between sets would still be necessary. Using this method just sounded like a quick way to burn out pretty fast.

If you do often utilize supersets, how long do you take between sets? How many total sets do you do? How often do you implement this into your routine?

"In any contest between power and patience, bet on patience."
~W.B. Prescott

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
~Albert Einstein


Quote
headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 145
09/06/2020 8:09 pm  

I do this four times a week with varying exercises. I move none stop until I gassed and then continue as soon as possible.

Yesterday's work out was: for time, 21-15-9reps of 65 #squat snatch and pull-ups. Took 15:33. This was after an extensive warm up.

Work outs like this can be found at crossfit.com

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


ReplyQuote
headdoc
(@headdoc)
Estimable Member
Joined: 2 years ago
Posts: 145
09/06/2020 8:35 pm  

here's the work out I will use tomorrow. I will start w. lower #

Wednesday 100505
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).
Post loads to comments.

Compare to 060505.

NOTE THAT THIS WORK OUT WAS LAST USED ON 5-5-6. THE (f) indicates that this person failed at this weight.

And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005


ReplyQuote
Piston
(@piston)
Eminent Member
Joined: 2 years ago
Posts: 39
09/06/2020 8:56 pm  

Re: Any superset lovers?

Posted by: ready2explode
Just read an article on t-muscle which discussed the "proper" way to superset. At the heart of it was two opposing exercises, ie bench and rows, alternated with 45 seconds between each set.

The 45 seconds part really stunned me. I don't think I could keep nearly the same intensity and take less than a minute between exercises. Granted I don't superset, but I would think 2 mins between sets would still be necessary. Using this method just sounded like a quick way to burn out pretty fast.

If you do often utilize supersets, how long do you take between sets? How many total sets do you do? How often do you implement this into your routine?

You will be suprised on how you are able to knock it out. Where this is great is when your time is limited esp. I like to alternate db press with bb row. The key is that the muscles involved are different enough that the big movers are resting most of the time inbetween focused sets. I find the dip/ pull up combo to be much more difficult (mainly the shoulder involvment in both). Try to keep the planes opposite and the major muscles different (easily done by making sure to keep it push/ pull).

I do think that this style is somewhat limited and have never really liked the idea of super setting the same muscle from differnt angles, though know some who have had sucess.


ReplyQuote
pillsbury
(@pillsbury)
Estimable Member
Joined: 1 year ago
Posts: 130
09/06/2020 9:16 pm  

you can more actually do quite a bit more than what has been described... i dont think just doing a lift then a lift behind it is really all that incredible, but i do like the idea of push/pull after another in same time frame. i do consistently a behemoth set; something like: flat bench aprox max for min of 5 reps, immediately do weighted chins, rest aprox 15-20 sec, heavy db floor presses immediately do barbell rows, rest 15-20 sec, do narrow incline press, immediately do plate rows. essentially thats 6 excercies of at minimum of 30 reps (usually closer to 50) but still just one set, i will do no less than 6 sets. total rest time taken in set is no more than 1 min. i use no less than 80-85% of one rep max for each lift. event training has nothing on this style type.


ReplyQuote
Malchir
(@malchir)
Eminent Member
Joined: 11 months ago
Posts: 22
09/06/2020 9:43 pm  

sounds more like density training instead of super-set training.

Imo, the definition of a "super-set" is still doing 2 sets of different exercises in a row, without rest.


ReplyQuote
pillsbury
(@pillsbury)
Estimable Member
Joined: 1 year ago
Posts: 130
09/06/2020 10:00 pm  
Posted by: Malchir
sounds more like density training instead of super-set training.

Imo, the definition of a "super-set" is still doing 2 sets of different exercises in a row, without rest.

i see.
then i think they are fucking lame.


ReplyQuote
pillsbury
(@pillsbury)
Estimable Member
Joined: 1 year ago
Posts: 130
09/06/2020 10:22 pm  

and im still doing them, just 3 of them together


ReplyQuote
Piston
(@piston)
Eminent Member
Joined: 2 years ago
Posts: 39
09/06/2020 10:43 pm  

Do you time your rounds and then post them to a website?

Seriously though, I do something similar -- but with a single movement. I learned it as Rest/Pause training: weight for 10 rep max -- a set of 8/ 10-15sec/ as many as possible/ 10-15 sec/ repeat 4 to 5 sets or until can't do more than 3 reps.


ReplyQuote
pillsbury
(@pillsbury)
Estimable Member
Joined: 1 year ago
Posts: 130
09/06/2020 11:13 pm  
Posted by: Piston
Do you time your rounds and then post them to a website?

Seriously though, I do something similar -- but with a single movement. I learned it as Rest/Pause training: weight for 10 rep max -- a set of 8/ 10-15sec/ as many as possible/ 10-15 sec/ repeat 4 to 5 sets or until can't do more than 3 reps.

no, im not into gay shit like that!


ReplyQuote
Share: