Supersets

F

FunctionalTrain

0
I was reading an study in the Journal of Strength and Conditioning Research, and (the first I've seen in this journal) it was about incorporating supersets as part of a circuit training routine aimed to reduce time spent in the weightroom, increase strength/power, and aerobic capacity due to smaller rest periods.

I've used supersetting at certain cycles of my training, and found it to be beneficial. I done full body workouts, 3x/week, and I've done 4x/week split routine. However, one detail was consistent with each type. My supersets were designed around a push/pull split (lower body push/upper body pull, lowerbody pull/upper body push)

As I've stated before, I've seen results after a supersetting cycle. What are your thoughts? Have you done supersets? If not, why?
 
I do them mainly to save time. I don't superset the big lifts at the begining of my workout, though, simply because most of them use the entire body, they are very taxing and I need to be fresh for them (like power cleans, snatch pulls, deadlifts, squats, etc) at the end I usually do some rows, upper body push, abs, etc in a circuit and after that again I usually superset a biceps with a forearm move (both are weak spots) I love how it saves time and I used to do it way more, everything was a superset. However, after I moved into more oly lifting moves I found I need to be fresh for them and most of my lifts don't fit to superset, for example I wouldn't superset clean pulls with power cleans if my goal is to get stronger and more explosive (which it is)
 
I totally agree with you. I'll only do supersets maybe 4-8 weeks out of the year mainly because I'm a proponent for the Oly lifts as well. I think it saves an incredible amount of time that allows me to include some agility work or light plyo work before my lifting begins.

How do you add in core exercises? I've seen some programs that I don't agree with where each superset was capped off with a core exercise. I don't do this because most of my exercises require core activation (squats, SLDL, etc). I usually do the supersets, then do core/ab exercises at the end of the day.
 
I wouldn't do core work supersetted with squats or something like that. While I realize that the core works in stabilizing during the bench press, I still do core work supersetted with it, mainly because the bench isn't my top priority.

Sometimes I have supersetted core exercises with some bigger basic lifts that require a lot of core activation like DB swings, overhead squats, but this was to work the abs harder, not the legs and I'm confident enough in my cores work capacity to think that I won't get injured because of it. You will probably never see me to a superset of for example side bends and back squats. Simply because when I back squat it is for the legs, not the abs, and I don't want to have fatiqued abs interfere with the load I can use on the back squat.
 
I superset bi's and tri's on my arms day. Works for me. The only other thing I superset is shoulders every now and then.
 
I try to super-set a lot of my exercises.

Dips/Curls / Dips/Skulls / Skulls/Curls

Rows/Chins or Military press / Chins

Row / Squats, etc.
 
I too am a fan of the superset however I generally dont superset lifts like squats and deadlifts.

I tend to always superset vertical/horizontal push/pull movements.
 
I superset everything. Saves time and gets the heart beating. Ive done quad sets before of dead/bench/squat/row.

I usually superset something like a vertical push with a horizontal pull and vice versa. But again I have supersetted things like bench/flies squats/stepups.
 
"1. Supersets are Always Better than Combination Exercises

A superset is when you do one set of an exercise and then do another set of a different exercise with no rest. They're normally made using opposite or unrelated muscle groups. Say, biceps curls and skull crushers, or bench press and abdominal work.

A combination exercise is when you take two separate exercises and try to combine them, like a lunge and a lateral raise or a front squat and a military press (the latter is usually called a thruster). The big problem with combination exercises is that, invariably, the weight used on one part of the lift is too light. For example, in the front squat combined with the military press, you should be able to front squat a lot more than you can military press, so by default you're undertraining the front squat.

A more effective way is to do a set of front squats followed immediately by a set of military presses, using the appropriate weight for each. Sure, there's a bit more coordination required to combine a front squat with a military press, but people forget that there's also more coordination required to front squat an extra 50 pounds.

This is a superior way of training because not only will you rapidly get better at the two separate exercises since you're using the appropriate weight for each, but you'll get better at combining the exercises if you ever choose to do that. If you can lunge and lateral raise some nice numbers, with five minutes of practice you'll be able to do a lunge combined with a lateral raise with a good chunk of iron. But, the person who just practices that combination exercise will be lacking in one of those exercises.

Other than the clean and jerk, I can't think of two exercises that when combined would be more effective than when supersetted. In addition, the benefits of increased heart rate and elevated metabolism will be even greater with the superset method than the combination method, but the total time spent lifting should be pretty similar."
 
Thanks for that link, sounds like I've already been doing 'staggered' supersets (without knowing it) haha :D I do mostly compound exercises but the compound/compound sounds a little out of my depth (and I don't have a spotter). The antagonist superset is something I'd like to try with chinups/dips and bench press/bent over barbell row, I'll have to switch back to barbell from dumbells but I will give it a shot. Other than that I always try to throw my abs sets in between squats and deadlifts or between to upper body exercises to save time and still get those muscles a decent rest.

Thanks again :D
 
You must log in or register to reply here.
Back
Top