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2006/06/22, 05:04 AM
Hey guys, me again, question for some clarification, I understand a Superset is:
Superset - This is achieved using the following example: say you are on your last set of bench presses and you can only do 3 reps. at 150 pounds. Perform a superset by stripping 20 pounds off and doing as many reps. as possible to failure. Now, strip another 25 pounds until you achieved complete failure again. Strip yet another 25 pounds (you're now pressing 100 pounds) and pound out more reps. until failure. Go one more time at 75 pounds (you can probably only lift this once at this point). This entire sequence is done without pausing and is considered as 1 complete set.
Recieved that Deffinition from Rpacheco off another forum (used search fitBuddy!!)
My work out calls for me to do (example) Lateral Raise, 3x12 Supersetted with Rev Pec-Deck Flye 3x12.
Any clarification would be outstanding. Until then I will just max out, alternating between the exercises, (one set with one, then a set with the other) my understanding of what they mean.
What is the benifit also if anyone knows what they are refering to.
What do they mean by supersetted with?
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Sean "TBAR" Johnson -USAF-
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2006/06/22, 08:06 AM
Like your thread title says, that may be a superset variation, but I thought superset meant to do one set of an exercise then a set of a different exercise.
For example, from your workout, you would do:
Lateral Raise 1x12
Rev Pec-Deck Flye 1x12
Lateral Raise 1x12
Rev Pec-Deck 1x12
etc. . .
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2006/06/22, 10:33 AM
superset=combining 2 exercises without rest...
doing set of chin ups then without rest doing dips...u can do a semi-superset with rest in between both by interchanging the exercises...chin ups rest 30 sec dips rest 30 sec chin ups etc
relique what u described initially (or rather the definition u gave)is called a 'drop set'.....not a superset...
Matt what u are describing is more like a giant set....doing many exercises one after another with no rest...
supersetting can involve any 2 or more exercises....it can be for same muscle groups/movements or completely different....eg bench presses and flyes,bench and bent over rows, chin ups and calf raises
hope this clarified it...
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2006/06/22, 10:38 AM
relique the purpose of these techniques is to increase intensity....however I dont necessarily like them because you often can go beyond muscular failure and unnecessarily put unneeded stress on the central nervous system...
ofcourse there are other benefits....saving time, getting a quasi-cardiovascular workout,changing things up, etc...
i highly suggest u stick to basics...they are what get u results...
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2006/06/22, 10:52 AM
What the original poster is describing is called strip sets. Can be very effective, for a shock or when dieting. Would not use them trying to gain mass.
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Maximus from Gladiator....Strength and Honor!
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2006/06/26, 09:42 AM
Thanks for the clarification!
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Sean "TBAR" Johnson -USAF-
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