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Super Sets.

eddy84 Posts: 14 Joined: 2005/01/24	2005/01/24, 08:45 AM Now this is one of those things you should be doing but your not. Super sets are two exerise's E.G seated delts press and side lateral raises done alternatly, this is a great way of getting the blood to flow to to every muscle in the delts, for you bodybuilders is a must if your looking to make big gains. give it a go. all the best. eddy tanner
asimmer Posts: 8,201 Joined: 2003/01/07	2005/01/24, 09:00 AM Actually, eddy, what you are describing is a compound set, where you do two exercises for the smae muscle groups, back -to-back. A superset is usually two exercises for opposing muscle groups or different muscle groups, back-to-back, such as triceps extensions and biceps curls. -------------- Get er done
eddy84 Posts: 14 Joined: 2005/01/24	2005/01/24, 09:05 AM sorry my bad, once you start to call somthink by one name you all way think of it by that name. thanks amsimmer. looking great in the befor and after photo's.
hecdarec Posts: 2,457 Joined: 2003/12/16	2005/01/24, 09:23 AM Wow that was really informative. Thank you Eddy Tanner. -------------- I agree with everything that Asimmer says.
	2005/01/25, 09:22 AM Like a phoenix rising from the ashes, Eddy Tanner spreads his wings and enters the forums with the same fitness knowledge, spelling ability, and pointless posts of neov.
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/25, 10:01 AM :laugh::laugh: with that I take my leave
	2005/01/25, 11:06 AM hec and mzakal you guys crack me up....keep up the good work :) Eddy you're a born comedian....
Carivan Posts: 8,542 Joined: 2002/01/20	2005/01/25, 11:07 AM :laugh: -------------- Still trying to find out how to do the Hollywood Free Press. Ivan carivan@freetrainers.com Montreal Canada
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/25, 12:22 PM reminds me of bill nye the science guy....with these quick odd bits of info. -------------- My drinking squad, has a cheerleading problem!!
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/25, 12:26 PM :big_smile: -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
eddy84 Posts: 14 Joined: 2005/01/24	2005/01/27, 08:07 AM whats with you guys?
asimmer Posts: 8,201 Joined: 2003/01/07	2005/01/27, 08:19 AM Don't mind them eddy. They are just a little touchy from some recent forum posts. -------------- Get er done
	2005/01/28, 08:38 AM What are Supersets? Supersetting is an advanced training method in which you do two exercises, one after that other, with no rest in between. The exercises can be for the same muscle group or for 2 different muscle groups, although in this article, we'll focus on working the same muscle with different exercises. When supersetting, you're getting rid of the rest period and adding intensity to your workouts. The Benefits of Supersets If you're used to doing straight sets (i.e., 3 or more sets of an exercise for a certain number of reps with a rest between sets), maybe you're ready to try something new. It's always a good idea to change your strength workout every 4-6 weeks to keep progressing and to keep from getting bored. Traditionally, you can change your current workouts by simply changing exercises or by adding or reducing weight, sets or reps. But if you want to take it a step further and really challenge yourself, why not try supersetting? Supersets: * Save time. Going from one exercise to another without rest will make your workouts shorter and more efficient. * Increase your intensity. Because you're working the same muscle, but with different exercises, you're adding to the intensity of your workout. * Supersets allow you to overload your muscles without using heavy weights--perfect for someone who wants to build muscle but doesn't have a spotter or doesn't want to lift very heavy weights. * Make things interesting. If you're like me, you've been doing straight sets forever. Supersetting can make weight training a little more interesting and definitely more challenging. * Are easy to set up. All you do is pick 2 exercises for the same muscle group and do them one after the other. Rest and repeat! * Offer many possibilities. You don't have to do exercises for the same muscle group. You can do opposing muscle groups or even two complete different parts of the body. If you want to learn more, check out the different types of supersets. Types of Supersets You may be surprised at how many options you have when it comes to supersetting. Some of the basic supersetting training methods are listed below. 1. Pre-exhaustion Supersets. In this type of training, you choose 2 exercises for the same muscle group. The first exercise is an isolation move and the second is a compound movement (compound moves target several muscle groups at once while isolation moves target specific muscles). For example, start with leg extensions and do as many as you can. Then stagger off the machine and do a set of squats. Your quads are tired, but the other muscles you use in squats (glutes, hamstrings and inner thighs) are fresh. 2. Post-exhaustion Supersets. This is the opposite of pre-exhaustion. You start with the compound movement and follow that with the isolation exercise. Example: Bench press followed by dumbbell flyes. 3. Compound superset. This is a tough way of training since you're putting together 2 compound exercises, which requires energy and strength. Remember, compound exercises are those that work several muscle groups at a time. Example: Squats followed by leg presses. 4. Isolation Supersets. In this type training, you follow isolation exercises one after another. Example: Dumbbells flyes followed by a cable crossover. 5. Opposing Muscle Groups. When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Example: Biceps curl followed by triceps kickbacks. 6. Staggered Supersets. In staggering, you do an exercise for a different muscle between sets. In this type of supersetting, you could do a chest press and then throw in some calf raises or crunches while you're resting for your next chest press set. This saves time, allowing you to work smaller muscle groups while the bigger ones rest. 7. Tri-Sets. This is the same as a superset, except you're doing 3 exercises rather than 2.
	2005/01/28, 08:42 AM found these at http://exercise.about.com/cs/weightlifting/a/supersets.htm they also offer sample workouts using these techniques....hope this clarifies everything...
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/28, 09:07 PM good post menace. Eddy was only trying to help, you don't have to be all mean to him. How is he supposed to know that you guys are such advanced lifters? There might have been some people that didn't know about these "super sets". well it was pretty funny though. DX
	2005/01/29, 09:10 AM DX this is intermediate/advanced bodybuilding thread....all Eddy got was mild sarcasm in reponse to his post...for suggesting a very common technique....then on 'telling' people what they 'should' be doing...most people who come to this thread are very familiar with all this already and know what works for them so they take it negatively when some1 tells them that they should be doing this or that....
asimmer Posts: 8,201 Joined: 2003/01/07	2005/01/29, 11:04 AM Oh, and I stand corrected, menace...every term can mean so many things:cool: -------------- Get er done
Carivan Posts: 8,542 Joined: 2002/01/20	2005/01/29, 10:15 PM Thanks for the good posts Menace.:big_smile: -------------- Still trying to find out how to do the Hollywood Free Press. Ivan carivan@freetrainers.com Montreal Canada
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/29, 04:17 PM oh ok, I understand now. I forgot that this was the intermidiate/advanced bodybuilding thread. DX
Kev99 Posts: 104 Joined: 2004/08/15	2005/01/29, 10:30 PM U could do something like bent over barbell rows with barbell benchpress, i have yet to try supersets, i hear theyre good though.
	2005/01/30, 06:37 AM sure thing. Just thought the issue was a little unclear and decided to clarify it... The original poster made a good argument for not smoking marijuana...(lol)
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/30, 11:26 AM when was this? I missed that great bit of info? -------------- My drinking squad, has a cheerleading problem!!
	2005/01/31, 04:22 PM which info?
esmuva06 Posts: 57 Joined: 2003/11/10	2005/01/31, 05:42 PM hahaha
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/31, 06:35 PM not smoking mj, menace......where was that thread? -------------- My drinking squad, has a cheerleading problem!!
	2005/01/31, 07:43 PM andrew u crack me up....I was being sarcastic....look in the manner in which the original post in this thread was posted....I just made an observation/guess as to why....sorry....sometimes I am too sarcastic for my own good...
howdiekat Posts: 1,345 Joined: 2003/05/22	2005/01/31, 07:44 PM menace, if it makes you feel any better, i got it :) -------------- if you get me started on quentin tarantino films, chances are you won't be able to shut me up. excuses are really good for making you fat. margarine is a liar who announces, "i am butter!"
	2005/02/01, 09:28 PM :) lol...so it wasn't all for nothing....phew...:::wipes forehead::::