Super sets question...

sweetnsassy1491

I tried to search to see if this was already answered and didn't find it.

My trainer was trying to explain super sets to me. He said it will aid in fat loss and weight loss by keeping my heart rate up longer.

So for three exercises at a time he has me doing this:

Example:

Two-Arms Triceps Extension 10 pounds 15 reps

Triceps Kickback 10 pounds 15 reps

Triceps Bench Press 10 pounds 15 reps

Repeat

Repeat


On to the next three exercise done in the same circuit. I'm exhausted afterwards, which is great, I'm just wondering if this is the best way for weight loss. Because I remember reading something on here that it's not.

Any help or advice would be appreciated. Thanks

ME0172

in for the answers

LolBroScience

I would place more emphasis on your caloric intake as diet will make up the majority of your outcome. Your heart rate may be elevated longer, so you may burn additional calories, but the amount will not be that substantial in the grand scheme of things.

Diet is most important.

Try not to over think the little things.

Holly_Roman_Empire

Erm...I may be completely off base here, but I was always of the mind that super sets are only done in terms of building muscle mass (in conjunction with a calorie surplus, of course).

Anywho, assuming you're not in a calorie surplus, you don't have to worry about building mass. However, no exercise is built for weight loss. That's where your diet comes in to play.

rick_po

Honestly, doing 135 triceps isolation moves isn't going to burn very many calories, no matter how you do them. That doesn't mean they are a waste of time - it just won't help you lose much weight.

If weight loss is your goal, do stuff that works lots of big muscles. Squats, deadlifts, overhead press, bench press, lat pulldown, rows. Save the isolation work for the end of your workout, and you can skip them if you're too tired or you run out of time.

I don't have anything against super sets. Use them if your heart can take it, and if you need to use your time more efficiently. Consider super setting different muscle groups - tricep extensions with bicep curls, for example. That lets one muscle recover while you're working the other, which will let you move heavier weight.

JoRocka

The theory is sound but the trainer's recommendations are crap? Supersetting triceps and fat loss shouldn't be discussed together. I also don't think its a good idea to superset the same bodypart IMHO. Should be doing 2-3 separate body parts. Ideally one main (Chest, leg or back) and 1-2 accessory lifts.


Friend chimed in on this one ^^^^

that's how I like to do mine- will super set an AREA_ but not double body part... like favorite super sets of mine are these:
pull ups
Burpees

Tuck jumps
Weighted Bridge lifts

single leg wall sits
weighted bridge lifts

astronomicals

More angles, brah.

Supersets are typically done with opposite muscle groups, different muscle groups all together, or varying rep ranges with different moves.

"opposite" examples

pushups/rows
overhead press/ pullups

different muscles groups should be obvious and need no explanation, but, l;eg exercise followed by arm exercise would be an example.

varying rep ranges may be heavy squats with some lighter hamstring work mixed in between sets.

I see no real benefit in supersetting a whole circuit of exercises on the same muscle group in the same rep range. The idea of supersetting is often to shorten a workout. Doing what youre doing is swaying more towards a glycogen depletion regimen, imo. Maybe hes trying to get you to "feel the burn" cuz it retains clients.

No_Finish_Line

if you ask me, a super set, in its strictest sense would be two exercises for the same body part done with zero rest in between.

this is actually a triset if were going by Arnold terminology lol.

I'd echo that weight loss is far more about diet then anything else.

but if you wanted to lift and maximize calories burned, i honestly do think this is a very good way.

although a classic circuit where you do all your exercises with out rest, then stop and repeat might be even better.

also agree that tricep work isn't going to burn a ton of calories, but i can see that this is probably just an example. if he's also asking you to do squats, leg press and lunges in a triset, thats going to be considerably more effort.

No_Finish_Line

More angles, brah.

Supersets are typically done with opposite muscle groups, different muscle groups all together, or varying rep ranges with different moves.

"opposite" examples

pushups/rows
overhead press/ pullups

different muscles groups should be obvious and need no explanation, but, l;eg exercise followed by arm exercise would be an example.

varying rep ranges may be heavy squats with some lighter hamstring work mixed in between sets.

I see no real benefit in supersetting a whole circuit of exercises on the same muscle group in the same rep range. The idea of supersetting is often to shorten a workout. Doing what youre doing is swaying more towards a glycogen depletion regimen, imo. Maybe hes trying to get you to "feel the burn" cuz it retains clients.

or maybe it was oppsite muscle groups lol. either way its legit.

it is strange combining circuit and supersets... seems like your almost defeating the purpose of both by combining them. It should be fairly intense.

it still gets a thumbs up from me if the goal is fat loss, not the best for strength

PikaKnight

if you ask me, a super set, in its strictest sense would be two exercises for the same body part done with zero rest in between.

this is actually a triset if were going by Arnold terminology lol.

I'd echo that weight loss is far more about diet then anything else.

but if you wanted to lift and maximize calories burned, i honestly do think this is a very good way.

although a classic circuit where you do all your exercises with out rest, then stop and repeat might be even better.

also agree that tricep work isn't going to burn a ton of calories, but i can see that this is probably just an example. if he's also asking you to do squats, leg press and lunges in a triset, thats going to be considerably more effort.

I was under the impression that you could do supersets to exhaust one part of the body or do supersets that include press and pull (but not necessarily using the same muscle group)

I.E - Bench Press and Rows or Tricep work with Bicep curls or chin ups.

sweetnsassy1491

I was using that set of exercises as an example, yes. He has different muscle groups on different days. He has them split into a 2 day. Legs, butt, biceps and back. Then the second day triceps, shoulders, chest and abs. Rest day Repeat.

Thanks for all the input. I'm going to ask about the classic circuit because that might be best for me. And I agree, diet is the key. I just want needed to hear some ideas about his regime.
Thanks again!

astronomicals

I was using that set of exercises as an example, yes. He has different muscle groups on different days. He has them split into a 2 day. Legs, butt, biceps and back. Then the second day triceps, shoulders, chest and abs. Rest day Repeat.

so you do a 4 day upper lower split (with some mix of upper on both days) that is mainly composed of circuits in moderately high rep ranges... seems typical... ppl dont like paying $30+ an hour to sit around between a bunch of heavy sets.

if u wanna be less exhausted u may wanna shoot for lower rep ranges at higher weight.

singingflutelady

I am doing Strong curves and there are two supersets per workout (and 4 non supersetted exercises) which I enjoy a lot

From memory they are: (in random order just to give you some superset ideas)

Back squats-bench press
bb hip thrusts- seated cable row
bb pause rest hip thrusts-inverted rows
BB glute bridges-1 arm bent over row
Zercher squats-decline push ups
bb Box squats- incline DB press
bb american hip thrust- standing one arm cable row
bb american hip thrust- db chest supported row
goblet squat- 1 arm db bench press
db walking lunges- push press
skater squat- close grip pushups
high db step ups- OHP
db step up/reverse lunge combo-one arm db OHP
db deficit bulgarian split squats- incline bb press
one leg hip thrust-chin ups
one leg shoulder and foot elevated hip thrust-parallel grip pull up
bb constant tension hip thrust- weighted parallel pull ups
bb isohold hip thrusts-D handle lat pull downs