Supersets, triple, yes or no??

msjackie30

I really enjoy doing supersets in which I do one exercise back to back with another. I researched it before doing other research but I forgot why I do it I just know that I like it!! Anyway what is the effectiveness of doing supersets? Can anyone give me insight on their experiences with supersets? How about triple sets?? Is this good for strength? building muscle, burning fat? I think im just looking for more general ideas and ways that I can make my workouts more effective. The way I do it is for example on shoulder days, ill do dumbell presses followed by front delts. Any insight will help!! :)

JNick77

I could be a little off on this but if you're doing a compound lift and then doing an isolation lift to further fatigue the muscle group that's probably more hypertrophy to endurance related. If your goals are purely strength then you may not want to do that because the isolation exercise would cause you to be weaker in the main compound lift as the session progresses. Another way to do supersets is to do muscle groups that compliment each other to help save time and just make you work a little harder all around. Doing something like Bench Press and Band Pull-Aparts, Tricep Pressdowns and DB Curls.

DavPul

NIck's got the right idea of it. There's many different ways to do it but the main point is to fully fatigue the muscle in the hopes of more muscle growth. Besides for the way Nick describes it another popular method is to do the isolation exercise first and then the compound exercise. Side laterals to DB presses or bicep curls to chinups would be an example. I like to finish my chest workout with cable flyes to pushups.

As with many things, a little can go a long way so you want to take care to not overdo it when you're starting out or if you're not sure of what you're doing and what your recovery ability is.

JNick77

NIck's got the right idea of it. There's many different ways to do it but the main point is to fully fatigue the muscle in the hopes of more muscle growth. Besides for the way Nick describes it another popular method is to do the isolation exercise first and then the compound exercise. Side laterals to DB presses or bicep curls to chinups would be an example. I like to finish my chest workout with cable flyes to pushups.

As with many things, a little can go a long way so you want to take care to not overdo it when you're starting out or if you're not sure of what you're doing and what your recovery ability is.

Yup, or that way too.

phjorg1

supersets are normally an accessory technique. Usually for bodybuilding in order to fully go past failure, or for sport specific in order to improve lactic acid response. Do not use them as a primary lifting methodology. The core lifts done solo should still be a focus.

james6998

Best way to use supersets is to mix them with a compound movement/isolation. Max stimulation on a body part. Good example would include Squats supersetted with reverse hamstring curls. Like anything else, good for shocking the body but not something you want to do all the time.