Supersets, Tri-Sets, etc...?

G

Greenhorn Gal

0
What is the logic of doing a superset versus a single exercise? Same question for tri-sets or any other combination of more than one exercise at a time...?

What are the pros/cons for the arrangement and order of how exercises are done?
 
My logic for supersets is you have little or no rest between the exercises in each superset. This keeps your HR up more throughout the entire workout which has tremendous benefits without fatiguing muscles groups. Also, it can decrease the amount of time actually spent in the gym, and having more of that time dedicated to actual work rather than rest.

I like to do the push/pull supersets: 1 superset is a lower body push exercise (squat, lunge...) followed by an upper body pull exercise (pullup, row...etc).

2nd superset is the complete opposite: lower body pull (hamstring curls, Romanian Deadlifts...etc.) followed by uper body push (bench presses, shoulder presses, etc).

A good way to finish each superset would be with some kind of core exercise or even an isolation exercise such as curls, lateral raises, tricep extensions.
 
i consider a tri-set as a superset. Most people think a superset is just 2 exercises, but it's actually 2 or more. A tri-set, or any kind of superset can be beneficial if it is constructed appropriately...like the examples I stated above.
 
The ab seat, leg curl machine, squat rack and BP are all close at my gym. I bring a set of heavy DBs with me and do a superset of 6-7 exercises with little to no rest as fast as I can. What used to take 45 minutes now takes 15-20 minutes instead.

If I did isolations it would take 3x the time.

The heart will be pumping a lot more too, as functional said.

There are no cons when doing supersets :D

Let's take a look at it:

7 exercises x3 sets = 21 resting periods if done with isolations.

21x45seconds (generalization) is equal to 945 seconds or 15.75 minutes of sitting on your ass and taking it easy.

With supersets with 30 seconds of rest in between each...it's more like 1.5 minutes of well deserved rest.

Supersets all the way.

Eric
 
The only cons I can think of is that you wouldn't be able to push much weight or as many reps when your super-setting several excercises because your still trying to catch your breath.

I like super-sets though. Some super-sets I do are:
Military press - Dips - Jump skipping
Bent over row - Pull ups
Bench - Push ups
 
I do super sets the same way functional does, usually a lower body combined with upper body. Also, using antagonistic muscles like the ol' bicep curl + tripcep extension superset where both are used in both exercises, but 1 much more so than the other. Then you REALLY don't get a rest.
 
When you set up a strength training program, one of the first things you'll decide is how to structure your workouts, with time between sets (TBS), number of sets (NOS), repitition ranges (RR), weight scheme (WS), rest away from training (RAFT), and of course, the diet designed around your goal intention and activities.

There are any number of training methods to choose from depending on what you're after. Most start out with straight set training -- doing one exercise for several repetitions, resting and then doing another set of the same exercise, and so on and so forth. This is a rather traditional approach to get started with strength training but there are other options one can design.

This is "one many ways" to look at super setting:

IMO, one should change-up their "progressive" routine periodically. Super setting is one option in several approach methods that one could implement in their current routine to solicit this change, and super setting assumes (IMO) a logical pairing of exercises without rest as compared to the aforementioned traditional approach method.

When a logical pairing of exercises are inlcuded it can assist in:

1. Saving some time

2. Increase intensity levels (as compared to the previous tradional "workout trend").

For example: Before you just did Incline Bench Press (for designated few weeks/months). To change this up, you decide that you are going to include the Dumbbell Flat Bench Press as a Superset immediately following the Incline Bench Press. Instead of resting after your Incline Bench Press (as in the past), you are peforming reps from the Dumbbell Bench Press, which increases intensity, and volume of weight pushed.

3. Provide additional muscle overload (as compared to the previous traditional "workout trend").

4. Increasing volume and weight being pushed/pulled.

5. "Can" assist in preventing plateaus, and possibly ignite additional muscle growth and/or strength improvment.

Implementing a superset into a routine can take a variety of other approaches as well.

But, I think you get the idea behind the superset (at least one of many).

EDIT: Within my routine, I define "active rest" as one approach to supersetting. In stead of pairing two exercises together and recruiting the same and/or simular muscle groups, I will opt to work a different set of muscle groups "during the rest period". For example, If I finished doing a set of T-Bar Rows, I may include a "cardio burst" (or going all out) for one minute (of a two minute rest) on the bike OR perform a set of "fast acting lunges", OR Incline Bench Press, OR Weighted Dips, etc, or something simular along these lines. When I develop a program for "active rest" super sets and include cardio "type" activities, it is more designed around HITT principles.


Best wishes to you, and the rest of the members on the forum,


Chillen
 
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To add to my previous post:

Additionally, with the core, and lower body workout, I can include a form of supersetting (though it could be easily a pyrimid). Since, we know the muscle being worked is only at "momentary failure" at the "weight being used at the time of the working set", then logic follows then, if you reduce the weight slightly, one can perform more reps (even without any rest).

On weighted decline "half-up" situps using 90lbs, I would then move to 80, then 70, then 55, 45, 35, 20, 10, and 0. (as an example)--AS ONE SET. (Very simular to DROP SETS).

Additionally, if you have 4 dumbbells, this works for lunges.

Get 4 DB's. One pair can have 60's and another 45's (total weight on each not including the weight of the DB). Do one set on the 60's, drop them, and then pick up the 45's and knock out additional reps--ONE SET.


Best wishes,


Chillen
 
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I didn't touch upon the tri-set in the previous posts.

IMO, a tri-set are 3 exercises, with the designed intention to "attempt" to hit the focus muscle--"from multiple angles"--that a traditional one dimensional/one exercise can not. The theory here is that it "can" recruit more muscle fibers and from different angles than the traditional one exercise approach.

For example:

The Squat, Leg Press, and Leg extension. All three work the same or simular groups of muscles, but are performed differently and from different execution positions.

And, another example:

Chinup varieties, Front Lat Pull-Down (or its varities), and T-Bar Row. Or one could put in the Bent arm/straight arm pull over and replace one of the aforementioned three (I listed the muscle groups it tends to recuit at the bottom of this post)


These could be peformed with reduced or modified rest or no rest (and likewise increase heart rate when performing)

Example:

One performs a non-weighted pull-up for 10 reps. Without resting moves on to the Lat pull down (weight is adjusted to allow for the target rep range), and then moves on to the T-Bar Row (likewise weight is adjusted for targeted rep range), after this one could rest one minute (of a 3 minute rest), and then knock off

Some DB Skull Crushers (just added to show how flexible one can be), and then rest the remaining rest time. Repeat the process.

This "can be" used to break plateaus, and for some, change the routine to be more interesting to prevent being bored.

Brief synopsis.

===================================================

The pull-over (dependent on the hand width), and position of the arm (bent, straight, etc), can put variable amount of stress on the chest (pecs, and other muscles of the upper body).

Here is a short list of muscles that the pull-over "can" recruit, dependent on how its performed:


1. Latissimus dorsi

2. Pectorals

3. Triceps (to a small degree)

4. Teres major (in front of the lat, side of rib cage)

5. Deltoids

6. Rhomboids

7. Levator

8. Obliques

9. Intercostals

10. And causes a good body stretch.

It works more than the back.


Best wishes to all,

And, everyone ROCK ON! Be proud of what you are doing! :)

Chillen
 
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It's just a simple modification you can make to your program to change things up and get out of the "3 X 6-12"...or whatever it is you're doing. Of course, there's other benefits as well but i assume the posters before me already covered this (i didn't bother reading the other responses). Supersets, tri sets, matrix, pyramids etc. isn't something you'd keep up for an extended period of time. It's just something you can do to switch up your program a little.
 
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How would you do supersets or tri sets when doing squats or D/L's? When im doing either of those all my muscle groups are workin. I need the 90 seconds between sets to re-energize and 2-3 minutes (after my last set of squats especially) to let the spots stop swimming in front of my eyes.
 
I think the major benefit of them is to keep your heart rate up while decreasing the time spent in the gym. I'm currently in the process of losing weight. I begin my workouts with either the bike or stairmaster so my heart rate is already up. I then continue on to supersets. This allows me to keep the intensity up while still working the muscles I need to. I spend about 1/2 as much time resting as I normally would.

Now, if I was in a huge bulk, I would likely do only one set at a time with as heavy of a weight as possible. However, for now, supersets fit in fine with what I'm doing.
 
This is really helpful information, everyone--thanks a lot for all the detail, Chillen!

The increased heart rate is beneficial for persons wishing to lose weight, right? Like, a pseudo-cardio effect???
 
While were on this sort of topic, let's ROCK-ON with Pyramids. ;)

A "basic" Pyramid scheme, is using a different weight sets with the same or different rep range as compared to the previous sets.

For example: (only, there are different methods of approach)

Decreasing Pyramid (or reverse if you will)

  • Set 1: 60 lbs, 8 to 10
  • Set 2: 50 lbs 8 to 10
  • Set 3: 40lbs 6 to 8
  • Set 4: 30lbs 4 to 6

Additionally, a normal pyramid is one with "increasing" weight.

Best wishes to all on the forum


ROCK YOU SOCKS OFF!

Gaze in the mirror with your goal near!

This flat rocks! :)


Chillen
 
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Another one that I had read about a while back is called:

Pre-Exhaustion

What I have read thus far, is that its based on the principle of a muscle having two diferent fiber types. You train one muscle fiber type and then train the other. (interesting, but there isnt much data I can locate on it).

I would assume this is based on fast-acting and slow-twitch muscle fibers.

White muscle fibers: short endurance and give you the burst of strength in short periods of time. (quick anaerobic energy)

Red muscle fibers: are linked to long endurance and are slow reacting muscles (slow aerobic energy).


There are other approaches such as in the concentric and eccentric phases of a weight training movement. One can also look at.


Best wishes

Chillen


A rather interesting concept.
 
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