supersets

S

specialk12

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I am beginning supersets. What are good supersets for doing shoulders. whats good to do after I finish 1 set of behind the neck press??

what about after I finish doing 1 set of working my biceps.

I know there are a lot of choice exercises, but give me some examples.
 
That depends on whether you are supersetting opposing muscle groups or within the same nuscle group. For example you might superset military press with chins for opposing muscle groups or with lateral raises or bent lateral raises for same muscle group. Or for another twist try pre-exhausting the muslce group with an isolation exercise like lateral raises and then with a minimal rest of 30 seconds do military presses.
 
what about dropsets, which is better(or is there a difference)??
I sometimes do drop sets of the same muscle group. I do it unitl failure.
 
Both supersets and dropsets are very effective. It is good to superset opposing muscle groups such as bi's and tri's. I usually superset my arm exersizes, and find that I actually have more strength if I do than if I don't. A superset for shoulders could look like,
Military Press (8-15 reps)
DB Shoulder Press (8-15 reps)

Trust me, your shoulders will be throbbing after doing a few supersets of this sort! Supersets also shave a lot of time off your workouts. I usually superset shoulders and back, bi's and tri's, and leave my chest by itself.

A dropset is where you do a light weight/high rep set after doing heavy sets of an exersize. The dropset is performed directly after the last heavy set with no rest in between. An example would look like,
Incline Pressx3 (4-6 reps) ,after last set 1x10-20 reps
You will probably have to do a very light weight on the dropset because you have used up a lot of your strength on the heavy sets.
scott
 
what are some good supersets, for your back
 
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