What is the best Supersetting workout?

**Peaked_18** · 03-10-2006, 10:06 PM

What is the best Supersetting workout?

The Split
Monday – Chest & Triceps
Tuesday – Rest Day/Cardio Day
Wednesday – Legs & Shoulders
Thursday – Rest Day/Cardio Day
Friday – Back & Biceps
Saturday & Sunday – Rest Day/Cardio Day

Monday – Chest & Triceps
Main Exercise (Chest) – 3 sets of 5 reps (after warm-up)
Choose one of the following exercises:
- Incline Barbell Bench Press
- Decline Barbell Bench Press
- Weighted Dips
- Floor Press

Superset #1 (Triceps) – 3 sets of 8 reps
Choose one of the following exercises:
- Lying Barbell Triceps Extension
- Overhead Barbell Triceps Extension
- Tate Press

Secondary Exercise (Chest) – 3 sets of 8 reps
Choose one of the following exercises:
- Flat Dumbbell Bench Press
- Incline Dumbbell Bench Press
- Decline Dumbbell Bench Press
- Dumbbell Floor Press (palms in)

Superset #2 (Triceps) – 3 sets of 12 reps
Choose one of the following exercises:
- Lying Dumbbell Triceps Extension
- Overhead Dumbbell Triceps Extension
- Rolling Dumbbell Triceps Extension

Third Exercise (Chest) – 3 sets of 15 reps
Choose one of the following exercises:
- Pec Dec Fly Machine
- Flat Dumbbell Pec Flyes
- Push Ups

Superset #3 (Triceps) – 3 sets of 15 reps
Choose one of the following exercises:
- Triceps Dip Machine
- Pushdown

Wednesday – Legs & Shoulders
Main Exercise (Legs) – 1 set of 20 reps (after warm-up sets)
Choose one of the following exercises:
- Free Squat
- Box Squat (under parallel)
- Hack Squat
- Leg Press

Secondary Exercise (Legs) – 3 sets of 8 reps
Choose one of the following exercises:
- Lying Hamstring Curl
- Glute-Ham Raise
- Straight Leg Deadlift
- Romain Deadlift
- Partial Deadlift (2 sets of 20 reps explosive and fast)

Superset #1 (Shoulders) – 3 sets of 12 reps
Choose one of the following exercises:
- Bradford Press
- Military Press
- Behind The Neck Press
- Dumbbell Shoulder Press

Third Exercise (Legs) – 2 sets of 10 reps
Choose one of the following exercises:
- Step Ups
- Lunges
- One Leg Squat
- Leg Extension (2 sets of 20 reps explosive and fast)

Superset #2 (Shoulders) – 3 sets of 10 reps
Choose one of the following variations:
- Side Lateral Raise (dumbbell, cable, machine)

Superset #3 (Shoulders) – 3 sets of 10 reps
Choose one of the following exercises:
- Face Pulls (3 sets of 15 reps)
- Rear Delt Lateral Raise
- Upright Shrug
- Kneeling Scarecrow

Calf Raises (any variation, your choice) 3 sets of 20 reps

Friday – Back & Biceps
Main Exercise (Back) – 3 sets of 5 reps
Choose one of the following exercises:
- Conventional Deadlift
- Rack Deadlift
- Deadlift of 2” of mats
- Weighted Chin Ups

Superset #1 (Biceps) – 3 sets of 10 reps
Choose one of the following exercises:
- Barbell Curl
- Dumbbell Curl
- Incline Dumbbell Curl

Secondary Exercise (Back) – 3 sets of 6 reps (after warm-up sets)
Choose one of the following exercises:
- Barbell Row
- Dumbbell Row
- Chest Supported Row
- T-Bar Row

Superset #2 (Biceps) – 3 sets of 8 reps
Choose one of the following exercises:
- Hammer Curl
- Zottmann Curl

Third Exercise (Back) – 3 sets of 12-15 reps
Choose one of the following exercises:
- Lat Pulldown
- Pull Ups

Superset #3 (Biceps) – 1 set of 30 reps
Choose one of the following exercises:
- Dumbbell Curl
- Cable Curl
- Band Curl
(This is to be done light and not to failure, perform explosively for a good pump).

Which are the best muscle groups to superset? Why?

Best Supersetted Muscle Groups

Arms
Abdominals
Back
Legs

From my experiences in training, these muscle groups have seemed to be the easiest with super setting. The arms can be supersetted to get a good pump going. The abdominals can be trained all in a circuit fashion for a few exercises and be great for building and strengthening the abdominal muscles. The back seems to one that always was good for super setting, mainly because of the parts of the back (upper, middle, and lower). And finally legs are another good muscle group to get blood flowing and taking a lot less time spent in the gym.

What is the best rep range to use when super setting exercises

It is very dependent on the rep ranges for super setting. There are many different rep ranges used for different goals, but I feel all rep ranges should be used (even up to 100) to help with muscle growth. I feel super setting works good with moderate and high reps to develop a quality pump. You can also use super setting with lower rep ranges to help build strength, it is a little awkward to do, but I feel can be added into a routine.

Is super setting best used on compound or isolation exercises? Why?

Isolation seems to give the best pump, but most of everyone’s routines should consist of 90% compound exercises. Using supersetted compounds is the best way to go, hitting up dumbbell rows for a few sets and then super setting with lat pulldowns can be a great way to stimulate muscles.

How does super setting stand up to other methods, such as pyramids, drop sets, etc.?

Super setting is a good method and I think it should be used in a few lifting programs to help add in variety. A lot of other ways to train using special sets and such can be helpful, a lot of them are useless to me. A few that has proven to work for I include rest pause and super setting, the rest I used for a while and tossed them out because of not doing much more then taking up time.

Bonus: Which is the best (shocking) method for building muscle?

The only few proven methods of shocking a muscle into growing when in a plateau are…

1) Food!
Many times I see guys come in to these forums and say they’re stuck in a plateau and looking for supplement X to help them improve. And also ask about shocking methods to help them grow. The only thing they really need, BUT NEVER REALIZE is they need to eat more. When people gain weight, they’re obviously going to need to eat a lot more to maintain their muscle. Every time you hit a plateau, don’t be scared to bump up the protein intake and fat intake (believe me this 90% fixes your problems).

2) Switching Exercises

Most the time if your increasing food and you still see no strength gains, problem is you’re stuck in a rut on the exercise. How do you fix it? Simple, switch the exercise to a new exercise that works the same muscles, but in a totally different exercise. Example: stalling out on bench press, so you would switch to weighted dips instead. Works the same muscles, but you increase your strength gains and increase your muscle gains.

There is enough said here to improve strength and size increases.

**powerman2000** · 03-11-2006, 06:29 AM

Damn Peaked, nice post! I can't help the feeling I get when I read a post like yours that the internet has become such a huge tool for lifters of all kinds. When I was your age I could have benefited so much more in my lifting had I been able to access so much info with such ease. I feel kinda cheated. Who knows what I might have been able to accomplish. You youngsters have such an advantage. I didn't know a fraction of what you've learned. I was as dumb as a box of rocks and all I could do was listen to my mentor and training partner at the time.

Ok, end of whining session.

BTW, supersets are a great shocking method!

**NYCmitch25** · 03-11-2006, 02:27 PM

Nice job. I read and save all these you put up. They are great.
Thanks.

**Peaked_18** · 03-11-2006, 02:45 PM

Thanks guys, hopefully I can add some dough by winning workout of the week. Got a big 100+ dollar order coming up.

I like the way the workout is set-up, main reason I posted this up here.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

03-10-2006, 10:06 PM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	What is the best Supersetting workout? What is the best Supersetting workout? The Split Monday – Chest & Triceps Tuesday – Rest Day/Cardio Day Wednesday – Legs & Shoulders Thursday – Rest Day/Cardio Day Friday – Back & Biceps Saturday & Sunday – Rest Day/Cardio Day Monday – Chest & Triceps Main Exercise (Chest) – 3 sets of 5 reps (after warm-up) Choose one of the following exercises: - Incline Barbell Bench Press - Decline Barbell Bench Press - Weighted Dips - Floor Press Superset #1 (Triceps) – 3 sets of 8 reps Choose one of the following exercises: - Lying Barbell Triceps Extension - Overhead Barbell Triceps Extension - Tate Press Secondary Exercise (Chest) – 3 sets of 8 reps Choose one of the following exercises: - Flat Dumbbell Bench Press - Incline Dumbbell Bench Press - Decline Dumbbell Bench Press - Dumbbell Floor Press (palms in) Superset #2 (Triceps) – 3 sets of 12 reps Choose one of the following exercises: - Lying Dumbbell Triceps Extension - Overhead Dumbbell Triceps Extension - Rolling Dumbbell Triceps Extension Third Exercise (Chest) – 3 sets of 15 reps Choose one of the following exercises: - Pec Dec Fly Machine - Flat Dumbbell Pec Flyes - Push Ups Superset #3 (Triceps) – 3 sets of 15 reps Choose one of the following exercises: - Triceps Dip Machine - Pushdown Wednesday – Legs & Shoulders Main Exercise (Legs) – 1 set of 20 reps (after warm-up sets) Choose one of the following exercises: - Free Squat - Box Squat (under parallel) - Hack Squat - Leg Press Secondary Exercise (Legs) – 3 sets of 8 reps Choose one of the following exercises: - Lying Hamstring Curl - Glute-Ham Raise - Straight Leg Deadlift - Romain Deadlift - Partial Deadlift (2 sets of 20 reps explosive and fast) Superset #1 (Shoulders) – 3 sets of 12 reps Choose one of the following exercises: - Bradford Press - Military Press - Behind The Neck Press - Dumbbell Shoulder Press Third Exercise (Legs) – 2 sets of 10 reps Choose one of the following exercises: - Step Ups - Lunges - One Leg Squat - Leg Extension (2 sets of 20 reps explosive and fast) Superset #2 (Shoulders) – 3 sets of 10 reps Choose one of the following variations: - Side Lateral Raise (dumbbell, cable, machine) Superset #3 (Shoulders) – 3 sets of 10 reps Choose one of the following exercises: - Face Pulls (3 sets of 15 reps) - Rear Delt Lateral Raise - Upright Shrug - Kneeling Scarecrow Calf Raises (any variation, your choice) 3 sets of 20 reps Friday – Back & Biceps Main Exercise (Back) – 3 sets of 5 reps Choose one of the following exercises: - Conventional Deadlift - Rack Deadlift - Deadlift of 2” of mats - Weighted Chin Ups Superset #1 (Biceps) – 3 sets of 10 reps Choose one of the following exercises: - Barbell Curl - Dumbbell Curl - Incline Dumbbell Curl Secondary Exercise (Back) – 3 sets of 6 reps (after warm-up sets) Choose one of the following exercises: - Barbell Row - Dumbbell Row - Chest Supported Row - T-Bar Row Superset #2 (Biceps) – 3 sets of 8 reps Choose one of the following exercises: - Hammer Curl - Zottmann Curl Third Exercise (Back) – 3 sets of 12-15 reps Choose one of the following exercises: - Lat Pulldown - Pull Ups Superset #3 (Biceps) – 1 set of 30 reps Choose one of the following exercises: - Dumbbell Curl - Cable Curl - Band Curl (This is to be done light and not to failure, perform explosively for a good pump). Which are the best muscle groups to superset? Why? Best Supersetted Muscle Groups Arms Abdominals Back Legs From my experiences in training, these muscle groups have seemed to be the easiest with super setting. The arms can be supersetted to get a good pump going. The abdominals can be trained all in a circuit fashion for a few exercises and be great for building and strengthening the abdominal muscles. The back seems to one that always was good for super setting, mainly because of the parts of the back (upper, middle, and lower). And finally legs are another good muscle group to get blood flowing and taking a lot less time spent in the gym. What is the best rep range to use when super setting exercises It is very dependent on the rep ranges for super setting. There are many different rep ranges used for different goals, but I feel all rep ranges should be used (even up to 100) to help with muscle growth. I feel super setting works good with moderate and high reps to develop a quality pump. You can also use super setting with lower rep ranges to help build strength, it is a little awkward to do, but I feel can be added into a routine. Is super setting best used on compound or isolation exercises? Why? Isolation seems to give the best pump, but most of everyone’s routines should consist of 90% compound exercises. Using supersetted compounds is the best way to go, hitting up dumbbell rows for a few sets and then super setting with lat pulldowns can be a great way to stimulate muscles. How does super setting stand up to other methods, such as pyramids, drop sets, etc.? Super setting is a good method and I think it should be used in a few lifting programs to help add in variety. A lot of other ways to train using special sets and such can be helpful, a lot of them are useless to me. A few that has proven to work for I include rest pause and super setting, the rest I used for a while and tossed them out because of not doing much more then taking up time. Bonus: Which is the best (shocking) method for building muscle? The only few proven methods of shocking a muscle into growing when in a plateau are… 1) Food! Many times I see guys come in to these forums and say they’re stuck in a plateau and looking for supplement X to help them improve. And also ask about shocking methods to help them grow. The only thing they really need, BUT NEVER REALIZE is they need to eat more. When people gain weight, they’re obviously going to need to eat a lot more to maintain their muscle. Every time you hit a plateau, don’t be scared to bump up the protein intake and fat intake (believe me this 90% fixes your problems). 2) Switching Exercises Most the time if your increasing food and you still see no strength gains, problem is you’re stuck in a rut on the exercise. How do you fix it? Simple, switch the exercise to a new exercise that works the same muscles, but in a totally different exercise. Example: stalling out on bench press, so you would switch to weighted dips instead. Works the same muscles, but you increase your strength gains and increase your muscle gains. There is enough said here to improve strength and size increases.

03-11-2006, 06:29 AM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,223 Recipes: 0 Rep Power: 203	Damn Peaked, nice post! I can't help the feeling I get when I read a post like yours that the internet has become such a huge tool for lifters of all kinds. When I was your age I could have benefited so much more in my lifting had I been able to access so much info with such ease. I feel kinda cheated. Who knows what I might have been able to accomplish. You youngsters have such an advantage. I didn't know a fraction of what you've learned. I was as dumb as a box of rocks and all I could do was listen to my mentor and training partner at the time. Ok, end of whining session. BTW, supersets are a great shocking method! __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

03-11-2006, 02:27 PM	#3
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,104 Recipes: 0 Rep Power: 51	Nice job. I read and save all these you put up. They are great. Thanks.

03-11-2006, 02:45 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Thanks guys, hopefully I can add some dough by winning workout of the week. Got a big 100+ dollar order coming up. I like the way the workout is set-up, main reason I posted this up here.