Supersets V. Circuit Training

GeneveSparkles

I tend to superset; generally I do a total of 6 exercises, alternating between a lower and upper muscle group (sometimes opposing muscle groups) within the set, I take about 2-3 min break in between supersets (usually to get next machine/equipment ready) and I run after weight training. What exactly is the proper way to circuit train and what are the benefits? Is circuit training a way to get cardio in during weight training? Is one better than the other, or is it comparing apples and oranges? Thanks!

kdiamond

Circuit training is a tad bit different than supersetting...circuit training is what it sounds like, going around in a circuit doing different machines/exercises, not resting between sets until the circuit is complete. When I think of circuit training, I think of machines and relatively light/easy weights. Supersetting is more of doing one exercise followed by another (totally different body part) and not resting between the two sets. For example when I superset I usually do a set of 6-8 squats immediately followed by a set of 6-8 shoulder presses. Then I rest approx. 60-90 seconds before starting another set of the squats, etc.. I lift heavy, pretty much to the point where I am exhausted at 6 and *might* be about to push out 8.

GeneveSparkles

K-What are some of your fave superset combos? I need new ideas. I do the same ones and need a fresh routine. Usually my superset include some of the following: squat and incline pull ups; calf raises and dips or tricep extensions, deadlifts and bicep curls, rows and split squats, leg presses and upright row. I try to only take up one piece of equipment with each set (small gym) so i try not to take up a bench AND the squat rack etc. Thanks!

BTW I think I'll stay away from trying to do circuit exercises

jamie31

There is a workout program called supreme 90 ( its similar to p90x but a heck of a lot cheaper) it has workouts in it that are kind of a combination of superset and circuit training. I got most of the ideas for my lifting from these videos. Normally my days are chest/back, shoulder/triceps/biceps, and legs

Lyadeia

I just wanted to add in addition to what has been said that when I do circuit training, I am basically doing cardio with weights. I am not doing "weight lifting" because you have to keep the weights light since you are not resting until the end of a string of exercises. With supersets, I am lifting heavy weights and not doing cardio at all.

I personally like to superset with isolation movements at the end of a workout. I start out with my compound movements (rows, squats, bench, etc.) and then do a superset of curls/dips afterwards (for example). Or when I have my Legs & Abs days at the gym, I pick about 3 abs exercises to tack on to the end of the workout and do those in superset fashion. I typically do not superset the compound movements, mainly because I lift so heavy I would exhausted after squatting followed by benching (for example) and also because in my gym, it's nearly impossible to "claim" both a squat rack and bench and be the only one using them for a couple minutes.

antoniosmooth

Circuit training is a tad bit different than supersetting...circuit training is what it sounds like, going around in a circuit doing different machines/exercises, not resting between sets until the circuit is complete. When I think of circuit training, I think of machines and relatively light/easy weights. Supersetting is more of doing one exercise followed by another (totally different body part) and not resting between the two sets. For example when I superset I usually do a set of 6-8 squats immediately followed by a set of 6-8 shoulder presses. Then I rest approx. 60-90 seconds before starting another set of the squats, etc.. I lift heavy, pretty much to the point where I am exhausted at 6 and *might* be about to push out 8.

That is an excellent superset routine, my wife does something much like this. When you want a BLAST although I wouldn't suggest it unless you are feeling specifically motivated and strong (You've had your Wheaties). Try a push/pull superset. For example shoulder press IMMEDIATELY followed by dumbbell shoulder shrugs. It's great when you only have 30 minutes for a gym workout.

tgzerozone

Try doing the opsite on a superset.

For instance:

- Do Bench press (Chest) with a superset of bent over rows (Upper back)
- Do squats (Quads mainly) with a superset of stiff legged deadlifts (Hamstrings)
- Do Bicep curls with a superset of tricep push downs etc.

GeneveSparkles

I just wanted to add in addition to what has been said that when I do circuit training, I am basically doing cardio with weights. I am not doing "weight lifting" because you have to keep the weights light since you are not resting until the end of a string of exercises. With supersets, I am lifting heavy weights and not doing cardio at all.

I personally like to superset with isolation movements at the end of a workout. I start out with my compound movements (rows, squats, bench, etc.) and then do a superset of curls/dips afterwards (for example). Or when I have my Legs & Abs days at the gym, I pick about 3 abs exercises to tack on to the end of the workout and do those in superset fashion. I typically do not superset the compound movements, mainly because I lift so heavy I would exhausted after squatting followed by benching (for example) and also because in my gym, it's nearly impossible to "claim" both a squat rack and bench and be the only one using them for a couple minutes.

When you do the compound moves how many sets/reps do? How much weight are you doing? I'm slowly starting to add weight to my squats and bench, just interested to see what others lift. What kind of cardio do you do?

Nopedotjpeg

I've been supersetting my accessory lifts. I'll do front lateral raises with lying tricep extensions; Cable Rows with Leg Press; Leg Press with Reverse Hyperextension Machine or Leg Curls. Basically any two exercises that work different muscles.