Author Topic: Supersetting Advantages  (Read 1468 times)

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aiir

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Supersetting Advantages
« on: July 18, 2014, 02:33:49 pm »
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Hypothetical scenario: an athlete is training to increase overall strength and explosiveness. He lifts with Upper/Lower splits and on his upper body day he finishes off with a tricep isolation exercise for two sets followed by a bicep isolation exercise for two sets. For example, Tricep Pulldowns (2x12) and Hammer Curls (2x12).

My question is why it isn't beneficial to take advantage of the fact that these are antagonist muscles and superset the lifts - basically do pulldowns, curls, rest (2x) instead of the usual pulldowns, rest (2x) and then the curls, rest (2x). Won't curls allow the tricep to most relax and rehabilitate almost like a rest phase would and same the other way around? Overall time is also saved.

I know that for main compound lifts like Bench Press and Lat Pulls there's probably too much of a drain on the CNS to effectively superset but I never understood why more people don't superset their assistance work, especially isolation exercises.
Log

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LBSS

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Re: Supersetting Advantages
« Reply #1 on: July 18, 2014, 02:59:43 pm »
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uh, yeah. people superset stuff like curls and press downs all the time. i did it earlier this week. last night, i supersetted dips and lat pull downs. then i supersetted GHRs and leg press and calf raises.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

aiir

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Re: Supersetting Advantages
« Reply #2 on: July 18, 2014, 03:29:33 pm »
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uh, yeah. people superset stuff like curls and press downs all the time. i did it earlier this week. last night, i supersetted dips and lat pull downs. then i supersetted GHRs and leg press and calf raises.

I know it's done, but why isn't it almost always done? Why are there people that choose not to?
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
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LBSS

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Re: Supersetting Advantages
« Reply #3 on: July 18, 2014, 03:45:06 pm »
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uh, yeah. people superset stuff like curls and press downs all the time. i did it earlier this week. last night, i supersetted dips and lat pull downs. then i supersetted GHRs and leg press and calf raises.

I know it's done, but why isn't it almost always done? Why are there people that choose not to?

it depends on the exercise and the intensity, i guess. i don't think it has any significant advantages other than efficiency -- the training effect of working the agonists and antagonists one after the other is probably zero to tiny.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Raptor

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Re: Supersetting Advantages
« Reply #4 on: July 18, 2014, 05:36:29 pm »
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One thing that comes to mind is that maybe the blood in the area is getting overly saturated by lactic acid... so more soreness will occur doing this, and possibly less oxygen will be available for the 2nd muscle being worked.

Dreyth

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Re: Supersetting Advantages
« Reply #5 on: August 04, 2014, 05:52:23 pm »
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One reason that it isn't always is done is because of what you say: compount movements will tax the CNS. I bench then row. I'm not supersetting those. Also, it would be hard in my gym. Somebody would most certainly take the bench and "work in" and fuck up my rest times  :raging:
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