Who loves em, who hates em?...I personally totally forgot about them for a year, but now that I read Dave Drapers book for the thrid time (yes it's motivatonal) i'm back on them, yeterday I was doing barbell rows and then superset that with pull ups, that was brutal.

What are some superset combos you guys use to give you kick ass gains and bust through platous?

Yes, it's a love hate relationship!
Also feel the same with drops sets.

They are good to use every now and then.

great training tool that gives a pump like none other. good call on bringing them to attention. also a good way to save some time in the gym...

supersets are nice but i don't believe in pre-exhaustion.

My legs grow like trees when I do about 4 sets of heavy squats, than rest a bit n than super set by pre-exhausting the quads with leg extension and than slamming them with heavy leg presses, I can barely walk after, but man do they grow

Dave Draper talks about how his workouts always consisted of about 75% super sets.

eh it's an awsome change up tho from the ol' routine.

no doubt in my mind to they provide an awesome pump and increase the intensity, but I'm basing my opinion on a study which took EMG ratings of muscle groups while using the pre-exhaustion method. When pre-exhausting a bodypart such as chest with flys and then hitting the chest with a heavy db bench the pecs are getting a reduced workload while more falls on the triceps and shoulders to compsensate for the already tired pecs. I believe many people think pre-exhaustion works the opposite of what the study showed.

i love supersets, if only because they help me to really lock-in and save time.. I will superset just about anything.

I love super sets and drop sets

I've never done a superset for one muscle but rather have always done them for antagonist muscles with great sucess. Two months of supersetting Biceps and Triceps my arms grew from 15.5in. to 16.5in. Very impressed with those! Haven't done them for a while for some odd reason....

I use to be in the science of weight training way too much, like read studies, read this, read that...Than I read Dave Drapers book and he reminded me that lifting is supposto be fun and a learning experience to find out what works for you, forget dwelling in science.

Exactly what I was thinking. I wouldnt superset synergystic muscle groups.


I do however do it with antagonisic, or completely opposite muscle groups, eg pullups then leg curl.

Could you give me an example of your superset routine for arms becuase I'm interested in adding some quality size to them in the bulk season and would like to find out some new ways to hit em hard over the usual moving heavy weights.

But surely if you followed a compound excercise, say squats or leg press, with an isolation excercise such as a leg extension, it would work.

[quote=Jimmy_magix,Jun 2 2004, 10:43 AM] [/QUOTE]
But surely if you followed a compound excercise, say squats or leg press, with an isolation excercise such as a leg extension, it would work. [/quote]
True... but often times the isolation exercise is used first which is what i don't agree with. I do enjoy supersetting antagonistic groups though especially arms. In tp-pt it is a must and I'm loving it right now.

Bump on the comment about having fun with lifting and learning. I'm working on trying to become less anal about eating/lifting but it takes more dedication to loosen up than it does to get insanely caught up in every small detail.

The routine I used was an old one posted on up on bodybuilding.com by our very own Layne!

The article is right here:

http://www.bodybuilding.com/fun/layne12.htm

Used Workout #1.
Stormrider

Great supersetting combinations:

Chest/Back
Bis/Tris
Quads/Hams


Multiple sets for the same muscle group are often called "giant sets" or "compound sets," BTW. I still call them supersets though

Close grips
EZ curls

Skulls
Hammer curls

Overhead extensions
Incline Db curl

2/3 sets each

lol, trees take a feckin LONG time to grow man