Super supersets

[maverick]

When most of us think of supersets in a workout, we tend to think of some of the over-zealous, recovery-trouncing, burn generators most of us avoid. Me too. But if you have the guts and grit (and a little disregard for pain), some can be real monsters doing much more than "getting blood flowing through the musle" (isn't that what most bodybuilders use as their reason?).

Yesterday, after some heavy deadlifting (which I haven't done in months), I did some front squats. Long story short, my legs and core were up to the task by the final set, but my wrists were begging me to stop. I got 11 reps at my bodyweight (~175) before I had to drop the bar, but wasn't satisfied. I took a few heaving breaths, then continued my set by painfully banging out another 10 reps zercher style.

So there it is: Front squat x 11 + Zercher squat x 10 at BW

On a side note, between the ab strength/endurance necessary to balance the front squats and the lower back strengh/endurance for the zercher's, this may have been one of the single best core workouts I've ever had.

So who else has some monsters to share? I know dan and luke will have me topped 10 fold in short order

[Dan C]

I do some super-setting type workouts once in a while... depends on where I'm at in my training cycle. For instance, I just had back-to-back contests two Saturdays ago, so last Saturday was more of a lighter, faster paced workout.

It went like this...
Deadlift - 245x10, 335x8, 445x5
Leg Press - 200x10, 300x8, 400x15
Wall squat - 60 sec
Hyper ext - BW+53lbx10
Roman sits - BWx20
Hanging leg raise - BWx12
rest a minute or two and repeat last 3 exercises

The deadlifts and leg presses were typical sets in that I didn't rush but I didn't take excessive rest either. Just long enough to change the plates, log the set in my journal and get a sip of water. From there out I moved fairly quickly, with the last 3 exercises being more of a super set than anything else.

Yours sounds like a good one Maverick! Sometimes I like to superset front squats with back squats... never thought of doing it with zerchers.

[bodyshop20]

super setting was a great thing back in the day.
I think its counter productive as you tend to hit cardio rather that max resistance.
But i must admit on a strong day i love super setting

[Todd]

Nothing wrong with supersetting once in a while...it's a great way to mix up your regular training and give your muscles something they're not used to normally...I just wouldn't incorporate super sets with every workout...but from time to time is all good.....just as mixing your training up other ways is always a good thing once in a while.