Choco_Sabroso
04-05-2006, 09:10 AM
Now I may have said many times in certain threads that I mix up my routine by "supersetting" my exercises and many people gave me the "wtf" look all those times I mentioned it. :p But I'm going try to explain it with my own experiences and some research that I did.
Supersetting is basically doing 2 different excercises without any rest in between. For example, lets say your target area is your biceps. A superset would be 1 set of dumbell curls, then RIGHT after 1 set of barbell curls.
Now there are many advantages to superset other than getting extemely tired and feeling that your body is going to melt after doin them. :p
"1. Supersets save time. The most obvious advantage of supersetting is to save time. Even if you truly enjoy training, it's probably safe to assume that you wouldn't mind getting equal or better results in a shorter period of time."
"2. Supersets increase intensity. Usually when you think of high intensity, you think of forced reps, descending sets, negatives, etc. Supersets are simply another method of increasing intensity. Shortening the rest between sets is hard work – especially if you're used to a long rest interval. The principle is: more work performed in less time equals more intensity and more intensity equals more muscle."
"3. Supersets prevent injury or allow you to work around an injury. I stumbled on the value of supersets as a way to train around injuries at the age of 20 when I ruptured a disc in my lower back. I was a strong squatter at a very young age, doing 405 lbs for 6 reps before I was 20 years old. After the injury, I wanted to maintain my leg size without putting so much stress on the lower back. Because I could no longer squat more than 315lbs without re-injuring my back, I sought a way to maintain my leg size without super heavy squats. Out of necessity, I started doing high reps and supersets. After a relatively brief period training in this fashion, my quads quickly grew to become my best body part. With the exception of brief strength phases when I do straight sets with as much weight as I can, I utilize supersets extensively for quads to this day. Supersets allow you to overload a muscle and generate high intensity without requiring heavy weights. This decreases your chances of injury."
(taken from http://www.muscleblitz.com/supersets.htm)
Supersetting is basically doing 2 different excercises without any rest in between. For example, lets say your target area is your biceps. A superset would be 1 set of dumbell curls, then RIGHT after 1 set of barbell curls.
Now there are many advantages to superset other than getting extemely tired and feeling that your body is going to melt after doin them. :p
"1. Supersets save time. The most obvious advantage of supersetting is to save time. Even if you truly enjoy training, it's probably safe to assume that you wouldn't mind getting equal or better results in a shorter period of time."
"2. Supersets increase intensity. Usually when you think of high intensity, you think of forced reps, descending sets, negatives, etc. Supersets are simply another method of increasing intensity. Shortening the rest between sets is hard work – especially if you're used to a long rest interval. The principle is: more work performed in less time equals more intensity and more intensity equals more muscle."
"3. Supersets prevent injury or allow you to work around an injury. I stumbled on the value of supersets as a way to train around injuries at the age of 20 when I ruptured a disc in my lower back. I was a strong squatter at a very young age, doing 405 lbs for 6 reps before I was 20 years old. After the injury, I wanted to maintain my leg size without putting so much stress on the lower back. Because I could no longer squat more than 315lbs without re-injuring my back, I sought a way to maintain my leg size without super heavy squats. Out of necessity, I started doing high reps and supersets. After a relatively brief period training in this fashion, my quads quickly grew to become my best body part. With the exception of brief strength phases when I do straight sets with as much weight as I can, I utilize supersets extensively for quads to this day. Supersets allow you to overload a muscle and generate high intensity without requiring heavy weights. This decreases your chances of injury."
(taken from http://www.muscleblitz.com/supersets.htm)