supersets?

[jale9579]

Hello All,

If working out 2 different body parts the same day (e.g. Chest and back) how many of you alternate exersises/bodyparts while working out rather than completing one body part then moving to the other?

e.g - Do 1 set Chest - rest 30sec-1min - Do 1 set back - Rest - Second set Chest - rest - Second set Back - etc. etc..

Does anyone know of any pros and cons to this method as opposed to completing one body part and moving to another..

Thanks, Jale

 

[lestatgear]

I usually do it when I'm in a rush.

 

[Grizzly]

Technically, if you're resting in between sets of opposing muscle groups, you're not doing supersets.

 

[jale9579]

Technically, if you're resting in between sets of opposing muscle groups, you're not doing supersets.

Thanks... I agree, my terminology was incorrect.

In any event, do you think there would there be any pro's/con's to this method?

(I'm averaging about 8-10 sets per body part, reps between 5-8 depending on exersise.)

 

[Beefster]

Hello All,

If working out 2 different body parts the same day (e.g. Chest and back) how many of you alternate exersises/bodyparts while working out rather than completing one body part then moving to the other?

e.g - Do 1 set Chest - rest 30sec-1min - Do 1 set back - Rest - Second set Chest - rest - Second set Back - etc. etc..

Does anyone know of any pros and cons to this method as opposed to completing one body part and moving to another..

Thanks, Jale

I do this almost exclusively. There are exceptions like a 6-week stint of a 5x5 program or when I really want to push out a lot of deads or squats.

 

[Grizzly]

Thanks... I agree, my terminology was incorrect.

In any event, do you think there would there be any pro's/con's to this method?

(I'm averaging about 8-10 sets per body part, reps between 5-8 depending on exersise.)

I would say the biggest pro being extended rest inbetween sets of the same exercise which should allow for heavier weight/reps to be done on each set than would otherwise be possible.

Did that make sense?

 

[jale9579]

I would say the biggest pro being extended rest inbetween sets of the same exercise which should allow for heavier weight/reps to be done on each set than would otherwise be possible.

Did that make sense?

yes it did, thanks... I've been training this way the past 4-6 months and have seen noticable gains.. Im kind of thinking, 'if it isnt broken dont fix it' but may switch it up a little to shock the system. I do change the exersises periodically (3 weeks) but may try something new altogether.. perhaps HST, i don't know... anyhow, thanks again.

 

[Gavin Laird]

Advantages..

Neural priming
longer rest between same movement
greater density of work in given time
fatigue occurs iboth movements rather than fatigue being "stacked" towards the end of a workout.


Disadvantages

Loss of technical focus on both exercises
If training to tolerate specific fatigue obviously this is a dumb idea.


G.

 

[Ramstein II]

I do this from time to time. The pros are that you save time, elevate your heart rate and get a cardio workout while youre lifting, and the stimulation of opposing body parts can have a rebound effect such that youre stronger. The cons are that its taxing and can get monotonous, sometimes you dont want your heart rate too high while lifting, and the cardio strain can detract from your workout. So, I guess you have to monitor your heart rate to your liking doing it this way. Another problem is losing your equipment if youre at a gym e.g. you leave your bench press do go do some chins and come back to having no bench press. I like using this method at the home gym. Oh yeah, one way to get around the problem of having too high a heart rate would be to superset a big muscle with a small muscle such as chest with biceps, back with triceps, upper legs with calves, shoulders with abs or however you like to do it.