Super Sets - FreeTrainers.com Forums

Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Super Sets

INTRUDER Posts: 642 Joined: 2002/06/27	2002/11/04, 12:35 PM How are super sets diff. from circuts? What is better for mass bdy bldg? ---------------------------- "Get everthing you want--just make a little change now"

mikencharleston Posts: 1,585 Joined: 2002/01/09	2002/11/04, 01:23 PM You'll get varying opinions but in most cases, super sets are usually two exercises combined into one set. They can be either the same or opposing muscle group. Circuit training, in most cases is the entire workout with minimum, if any, pause between sets.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/11/05, 10:11 AM I would have to say supersets would be more advantageous to mass building because you are concentrating on 1 or 2 muscles groups instead of many. In circuit training, you can work your shoulders, arms and back within the same workout. However, concentrating on compound exercises when doing a superset really targets a specific area. Good luck! -------------- _Robert_ Pain is temporary; glory is forever!
INTRUDER Posts: 642 Joined: 2002/06/27	2002/11/05, 12:30 PM Can you give me an example of a supper set work-out? -------------- "Get everthing you want--just make a little change now"
mikencharleston Posts: 1,585 Joined: 2002/01/09	2002/11/06, 09:49 AM Here you go Intruder - Ran across this and remembered you wanted an example. Monday- Legs Leg extensions / leg curls 4 sets Squats / stiff leg deadlifts 5 sets Standing calf raises 5 sets Wednesday- Chest, Shoulders and Back Flat benches / lat pulldowns 4 sets Dumbbell inclines / pully rows 4 sets Dips / shrugs 3 sets Dumbbell presses / hyperextensions 4 sets Dumbbell side raises 4 sets Friday- Biceps and Triceps Barbell curls / triceps extensions 3 sets Dumbbell curls / overhead dumbbell extensions 3 sets Preacher curl machine / triceps pushdowns 3 sets
mackfactor Posts: 766 Joined: 2002/10/17	2002/11/07, 01:56 PM That's a great workout, Mike! I've always been a big fan of doing opposing muscle groups in collaboration. To answer the original question, circuit training is done more often for fat loss. It's constant taxation of the body really gets your heart rate up and gets you sweating pretty good.
INTRUDER Posts: 642 Joined: 2002/06/27	2002/11/07, 04:30 PM Ok; this helps/clears things up for me, but when doing the sets? Do I stay w/the same exersize for all 3 sets like say the barbell curl, then do all 3 set of the tricep ext.? then go to the precher curl machine? Or do I keep rotating after every single set? -------------- "Get everthing you want--just make a little change now"
rayner Posts: 7 Joined: 2002/07/31	2002/11/21, 09:23 AM I think the point is to do the barbell curl then tricep extension, then rest. That's one set. Then you repeat barbell curl, tricep ext, etc for the required number of sets. I like the idea of supersets because you can get 2 body parts done in less time. But, the thing I'm not sure about is how long to rest. If you do, eg, the bicep exercise then the tricep excerise, then rest say 1 minute, by the time you do the next set of biceps, you have actually rested longer because of the time it took to do the tricep exercise as well. If you are trying to add muscle, how long is too long to rest? Sharon.
INTRUDER Posts: 642 Joined: 2002/06/27	2002/11/21, 12:23 PM For me; its 1-2 minutes - longer than that & I will fall asleep. -------------- "Get everthing you want--just make a little change now"
mackfactor Posts: 766 Joined: 2002/10/17	2002/11/22, 01:40 PM Rayner, Rest intervals vary highly depending on a lot of variables (goals, body type, weight lifted, etc.) Powerlifters often rest 3-4 minutes between their heavy sets. In this case, yes, your interval ends up being longer since you are doing an additional set, but that extra time does little for the recovery of muscular fatigue, as you're still activating your muscles, though not the same ones. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
holly1968 Posts: 1 Joined: 2002/11/17	2002/11/23, 09:41 AM hi,when we do our workout for the day do we do 1 setof 20 reps ,then 2 setof 16 then 3 sets of 12 etc,or is it 1 set of each. pls help me thank you holly1968 or e-mail me w.hanhams@ns.sympatico.ca
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/23, 10:35 AM One set of each....