workout supersets

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This one of the most popular questions in our mail bag; what is a superset?

A superset is a pairing of two exercises back-to-back with little to no rest. So in the example I am going to outline, I'll do a dumbbell split squat followed immediately by a dumbbell bench press.

For the DB split squat, do all the repetitions for one leg and then switch over to the other leg. Once you have completed all the repetitions for the split squat, with little or no rest go immediately into the DB chest press.

Once you have completed the repetitions for the chest press, then you are done the superset.

In the Turbulence Training workouts, you will rest one minute after the superset and then repeat up to 3 times, whereby you will then move on to the next superset in the workout.

Moreover, in the TT workouts, the supersets you will find are either a pairing of upper body exercises with lower body exercises or a pairing of pushing exercises with pulling exercises. This allows you to get more work done in less time, boosting your metabolism, and getting more exercise for more muscle groups, while giving you a faster workout than most traditional bodybuilding workouts.

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[sharks1664]

a superset is where you pair two exercises back to back yes.....but whats the point in doing two different muscle groups in a set? i know you was saying it makes for a quicker session but whats the point if it doesnt benefit you? a susperset is basically to over exert your muscle as much as possible

[niceniggafigure]

i dont know about this workout, but ill give it a try

[cowslayer84]

Good books 'Designing Resistance Training programs',& 'the essentials of strength training and conditioning, both by human kinetics!

Using these for my studies =)

[cowslayer84]

...look at below..

Both:

- very short rest, to allow lactic acid build up in the muscles, which allows muscle strength endurance over time

- typically 8-10Reps per set, but varies according to goal

havn't heard of supersets of upper body then lower, since usually thats known as a compound set, but it is straight after one another suppose could call it a super set, but not the normal super set!

[cowslayer84]

There are two types of Supersets:

1st The Antagonistic pair version: This is when you work on a particular muscle (Agonist) then its opposite muscle (Antagonist) So if you do your biceps, you immediately, if not very shortly, work on the triceps and repeat

2nd: Focussed muscle Group: 2+ exercises on a particular muscle, biceps you could do curls on dumbells with a neutral grip, then into bicep curls on a barbell with a supinated grip.

[knewok]

@djcripplecrunk your going to get muscleout of any workout you do it just might not be the bulk maybe its just to stay in shape or this could be a calorie burning superset.. a superset is like he said two combined excercises with no rest inbetween doesnt have to be both upper body. its called a staggard superset

[djcripplecrunk]

thank you but whats the point of doing a superset if your not going to get any muscle gains out of it...?

[knewok]

@djcripplecrunk theres more then one way to do a superset asshole do some research

[igster187]

He is not the sharpest tool in the shed...

supper sets involve push-pull concept.

NOT LOWER BODY-UPPER BODY!

YOU'RE GIVING PEOPLE WRONG ADVICE!

[djcripplecrunk]

lol what a fag. why would you do lower and upper body supersets.. your supposed to do opposing muscle groups. ie. bicep curls then tricep curl