superset programmes and your experiences

S

stu1508

New Member
Hi All

I am thinking about running a programme based solely on supersets and was just wondering what other people have experienced when doing this?

I haven't decided if I should superset the same muscle group (maybe compound/isolation, compound/compound or maybe some pre-exhaust) or if I will superset two different muscle groups ie back/chest, biceps/triceps etc.

I was just wondering what different experiences you guys have had when running this sort of programme? Did you find you strength increased/decreased, you gainned more muscle/lost muscle, lost/gained body fat when running particular programmes. What sort of set/rep schemes did you run?

Many thanks
 
I can only count on two years' experience. From those two years, I wasted one year fooling around in the weight room without a real plan. Then I came to HST, and although I'm cutting, I haven't lost lean mass. On the contrary, it has increased. Not long ago, I became interested in SST, did a cycle and loved it. Unless I see some hard evidence that those superset programs really bring results, I'll stick to tested and successful methods.
 
I've never heard of a program based around supersetting. Can you elaborate?

I have heard of people using supersets in regular programs though. It seems like it works well if you are short on time and need to keep your workouts going quickly. Personally, I don't do it because I prefer to rest completely between sets in order to be at maximum strength for every set. Also, I think in many gyms, it will be difficult to have both exercises set up in advance unless you have your own gym or there aren't many people in the gym at the time.

I've never seen anything that suggests that supersetting will improve your muscle gains or fat loss, and I don't really see any mechanism for how this would work unless you are one of those people who still believes that fatigue is absolutely necessary for growth.
 
lets use back/chest as a guide.

i would do a set of 8-12 on chest press (db's or bb's) and then move straight on to a set of bb rows. Then I would take a minutes rest, then repeat. Maybe do this for 3-4 sets of each. I would then maybe do inclines and chins (lat pulldown) and repeat the same process.

Another example would be weigheted dips and bb curls

The other thing I thought was maybe superset the same muscle group, i.e. chest press followed by db flys. do this for 3-4 sets of 8-12 and then move on to something else, maybe weighted dips and press ups
 
Bump to Tot. Do your regular routine and total up your workloads. Then do your supersets and total them up. I'd bet a paycheck your workload is much less with the supers, due to fatigue.
Workload is KING!
cool.gif
 
the only advantage of supersets is time,and if your going to superset the same muscle group then the 2nd set is going to be way lower weight wise than it would if you did them with a break.
 
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(Totentanz @ Apr. 01 2008,07:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have heard of people using supersets in regular programs though. It seems like it works well if you are short on time and need to keep your workouts going quickly.</div>
I've used supersets as a means of getting more work done in a short period of time. So long as I am using different muscle groups, I don't get exhausted (though the CNS may take a hit...).

I've not read or heard of nor experienced anything that would lead me to believe supersets are of any more value than as a means to save time.
 
From reading an old muscle mag many years ago, the Superset, as defined by big Arnie, was working 2 opposing muscle groups with 2 seperate exercises, the advantages of which where:

- feeling a &quot;double pump&quot; in both muscles
- saving time
- a bit harder from a cardio perspective. Your heart rate will be up for longer.

These days I guess its called a  push-pull superset, and I do use it quite a bit to save time in my HST workouts. I once push-pull supersetted my entire upper body workout, got it knocked out in 25 minutes just as the gym closed....

The double pump effect is quite enjoyable. According to HST principles the pump effect does absolutely nothing at all for extra growth, but when you finish 3 sets on both your tri and bis, your arms feel pretty damn puffed up and big.

Supersetting the same muscle group all the time (I've never really liked this definition of Superset), well the second set is gunna be pretty low on weight or volume due to fatigue. It seems like something that would be useful at the end of a HST cycle as an alternative to negatives or dropsets.

You wouldnt do this all the time I dont think. Why do your skullcrushers then go straight into cable tris? If you've got your HST planned right, your skullcrushers are enough, you dont need or even want to hammer your tris again, atleast not until week 7 or 8.

I'm only thinking of the Superset used as part of a HST workout here..... not exactly what your aiming at so some of the above is irrelevant.
 
i like to use super setting every now and then, it gets blood into the muscle which is good for repairing, it also builds stamina.

but as far as extra growth, i havent seen any.
 
It could by way of inspiration. If you're feeling low about working out, or about your progress, do arms. Then, as Trump said, you're gonna look massive from the double pump and you'll feel better about not missing the next w.o. - if you're the sort that needs the extra help, that is.
 
I think i read somwhere that Arnold was known for his intensity during these two body group supersets. I was thinking of doing something like that just for a few weeks as I come of my current programme, I got quite interested about it. I was thinking that if taking a minutes rest after each superset before you start the next you would give each muscle group time to recover before you hit it again. Saying that though I haven't trained chest and back in the same workout for a few years, I remember how tired I used to get. Might just do this for 2-3 weeks now and again in between workout plans
 
Do what works for you at the time bro. As for Ah-nold, consider who you're comparing to this group of primarily naturals. Injectable recovery makes for some awesome intensity, no doubt. And results.
As a change in routine, it could actually boost things for you for a little while, but IMO, it can't compare to going deep each set. OTOH, this IS the HST forum, where submax is a norm; that makes at least PART of your cycle easy to superset. Come the end of the mesocycles, that could be, ahem, difficult.
 
I honestly believe that supersetting serves mainly to save time. And it can probably help with cardiovascular endurance under specific circumstances, but, other than that, I do not think there is anything special to it.
 
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