Super Sets Question

Sizzle · 16-Mar-04, 11:33 PM

i just wanna get this straight... please dont think im an idiot. but supersets ARE shocker methods right? im asking this because i run into a lot of huge guys at my gym who do supersets with every routine. i always thought they were, but how could they have gained so much mass without getting burned out so easily?

mesomorph · 17-Mar-04, 04:47 PM

Supersetting is certainly a great way to "shock" the muscles and should be a part of your routine as you cycle through variations every few wks eg 5-6 wks. Variations in your w/o can provide great impetus in muscle growth. Supersets can also save time time in the gym if you're pressed. Just watch out as they can be quite strenuous if you don't decrease your volume during that w/o. ie choose only a couple of exercises per body part and superset them, no more!

**jgriffith** · 17-Mar-04, 04:49 PM

Explain to me this term "shock", I have never been zapped, atleast not in the gym.

DaRkAnGel · 17-Mar-04, 05:24 PM

Shocking is a term used to signify "tricking the muscles". For example if you had never trained with lower than 8 reps, switching to it would be considered "shocking the muscle". In truth you cannot really "trick the muscle", in reality all that is happenening is that you are putting a load on your body that it has not taken before, and as it supercomensates of course you will get stronger and bigger depending on what you did.

Sizzle · 18-Mar-04, 01:03 AM

Quote:

Originally Posted by DaRkAnGel

Shocking is a term used to signify "tricking the muscles". For example if you had never trained with lower than 8 reps, switching to it would be considered "shocking the muscle". In truth you cannot really "trick the muscle", in reality all that is happenening is that you are putting a load on your body that it has not taken before, and as it supercomensates of course you will get stronger and bigger depending on what you did.

how long does the body usually remain in this "shocked" state? say for example ive been doing heavy intensity reps (4-6) for about 12 weeks, and after a deload week, switch to 10-12 reps. how long until i have to "shock" the muscles again after the 10-12 routine?

mesomorph · 18-Mar-04, 04:44 PM

There is no hard and fast rule as to the time your muscles take to adapt to a new routine mate. In most cases this should only take a few sessions. But everyone is different. You should be able to tell. You just "feel" it. You become more efficient in your lifting motion, no DOMS post exercise, able to lift extra weight/increase rep etc. Don't worry too much about time. You'll know when it's time to change up again.
"Shocking" the muscle can take various other forms as well - supersets, changing angles of lift, changing hand positions on the bar, use dbs for full session etc

**beefcurry1** · 21-Mar-04, 11:21 AM

back to the original question Sizzle. sometimes using supersets isnt necessarily to shock the muscles. a lot of people use them to get the maximum amount of lifting in the shortest amount of time. i like supersetting muscle that dont effect each other (such as supersetting bench with preacher curls, or lateral raises with skull crushers) i find it allows you to constantly have a weight in your hand without burning a single muscle out. doing bench and preachers, i go from working chest then bis, the bis recover while im benching and the chest recovers while curling. other people do the push pull method which it like chest with back, bis with tris, quads with hams, shoulders and lats.

tweeter · 22-Mar-04, 09:07 AM

i have a question about supersets because my brother did them and got great results.

a superset is a set performed right after another right...basically with no rest?

or is when you do bench for 4-6 and then do incline bench right after? or do you work out the other muscle like in bench it would be tricep?

**beefcurry1** · 22-Mar-04, 01:04 PM

yes a superset is 2 exercises performed back to back. they dont have to work the same muscle group. if they are using the same muscle group thats where the shock method comes in(bench with incline or even bench with triceps). i do opposing muscle or any 2 muscles that dont effect the other (chest-back, bis tris, legs-traps) like i said before i use it to maximize my time so i can hit 2 different muscles and let one recover while the other is working out so there is very little time between sets.

Sizzle · 23-Mar-04, 11:42 AM

Quote:

Originally Posted by beefcurry1

yes a superset is 2 exercises performed back to back. they dont have to work the same muscle group. if they are using the same muscle group thats where the shock method comes in(bench with incline or even bench with triceps). i do opposing muscle or any 2 muscles that dont effect the other (chest-back, bis tris, legs-traps) like i said before i use it to maximize my time so i can hit 2 different muscles and let one recover while the other is working out so there is very little time between sets.

that makes a lot of sense, i posted a thread a little while back titled "antagonists vs. compounds" where i was asking whether it was better to work antagonist muscles (ie: back/chest, tri's/bi's, etc.) or compound muscles (chest/tri's/shoulders, back/bi's). ive been doing a compound muscle workout for a while. the only thing i worried about with working antagonists is that you'd have to individually warm-up each muscle separately and pretty strategically and it ended up being more time consuming for me.

but in response to your second to the last post, so you're saying supersetting EVERY workout isnt bad as long as your working antagonist muscles? are there any negatives as far as glycogen depletion and NO2 and blah blah blah... all the biological mumbo jumbo?

**beefcurry1** · 23-Mar-04, 01:00 PM

Quote:

are there any negatives as far as glycogen depletion and NO2 and blah blah blah... all the biological mumbo jumbo?

not real sure on all that. to be honest i have no idea. all i know is it works for me. im sure someone else might be able to give you the answers there.

whirlydick · 18-May-06, 12:36 AM

SO what is the most effective for of SUPERSETTING? The one where you work out the same muscle group (bench / flys); the one where you do complimenting muscles (bench / triceps pushdowns) ; or the one where you do non-related muscles (bench / pull ups ) ???

i also see some guys do heavy curls (for example) then switch to very light (high rep) curls.... Is this possible at all? is this supersetting as well?
Thanks! really confused?!?:confused:

**maverick** · 18-May-06, 09:24 AM

Quote:

Originally Posted by whirlydick

SO what is the most effective for of SUPERSETTING? The one where you work out the same muscle group (bench / flys); the one where you do complimenting muscles (bench / triceps pushdowns) ; or the one where you do non-related muscles (bench / pull ups ) ???

There's no correct answer to that question

Quote:

Originally Posted by whirlydick

i also see some guys do heavy curls (for example) then switch to very light (high rep) curls.... Is this possible at all? is this supersetting as well?
Thanks! really confused?!?:confused:

Not trying to be a dick, but if you don't know what a "dropset" is (what you just described), you definitely don't need to be doing them. But to be fair, how long have you been training consistently (not off and on)?

whirlydick · 18-May-06, 10:32 PM

been training for one year. Basically just switching up from lightweight -high reps , and heavy - low reps. Thinking of changing it up to something more advanced. its ok, i understand i have stupid questions, but im sure you guys are willing to help a newb out. thanks!

tweeter · 19-May-06, 12:01 AM

Quote:

Originally Posted by maverick

There's no correct answer to that question

Not trying to be a dick, but if you don't know what a "dropset" is (what you just described), you definitely don't need to be doing them. But to be fair, how long have you been training consistently (not off and on)?

with dropsetting you get more of a "burn" in your muscles. i remember my cousin gave me a book about how they used dropsets to build muscle and i actually tried it before i found out that it wasnt more me....thats when i got introduced to max-ot, oh boy i like those workouts! the name when i first read it i thought it ment maximum over-training,lol