Supersets?

Question

Can anyone give me a rough idea what supersets are or something else that would qualify for an advanced resistance workout.

Answer 1

Supersets are combinations of a basic movement with a isolation movement, without rest in between. Examples are bench presses superset with dumbbell flyes, or overhead dumbbell tricep extension with cable tricep extensions. The idea is to work on the basic movement till failure and the isolation exercise pushes you beyond the point of failure.

Another way to superset is to combine 2 exercises that work opposing muscle groups, such as biceps/triceps or pecs/lats. Examples are barbell bicep curls with close grip bench presses, or flat bench presses with seated cable rows. This variation flushes the entire body part (such as the whole upper arm with the biceps/triceps option) with blood and gives one hell of a pump.

One other superset option is pre-exhaustion. This is done by doing an isolation exercise to work the target muscle before moving onto a basic/compound exercise. One example is doing dumbbell flyes and moving onto bench presses. This is great if you find that muscles accessory to a compound movement (such as triceps and delts in bench presses) tend to tire before your target muscle.

Other advanced combinations/techniques include drop sets (doing an exercise to failure, and reducing the weight and continuing with a few more reps without rest), 21s (doing a set with 7 reps at the lower range of motion, 7 reps at the upper range of motion and then 7 full reps), 24s (similar to 21s but with 6 full reps, then 6 at the lower range of motion, then 6 at the upper range of motion and then 6 full reps - torture!), and slow reps (do a set with reps that take 2 seconds to move the weight up, and 3 seconds to move the weight down, no lock-outs and complete stretch at the bottom of the movement).

Have fun!

Answer 2

i do a spilt recurring the place i do monday - chest, triceps, back and biceps wednesday - legs and shoulders friday - comparable as monday returned this works nicely for me and that i'm able to do supersets which i do as quickly as each and every week generally on monday. supersets generally basically includes doing one exercising after the different with little or no relax in between. for occasion do a set of dumbell chest flyes and then circulate right this moment to bicep curls and repeat this until eventually all your contraptions are finished. additionally artwork your triceps after your chest as your triceps do alot of artwork in chest workouts besides. solid success wish this helps

Answer 3

http://www.athomefitness.com/articles/build-muscles.html