Dumbell 5x5 supersets?

steve2kay
steve2kay Posts: 194 Member
in Fitness and Exercise
Apologies for any incorrect terminology.

I've been working on a variation of the stronglifts 5x5 programme using dumbells which seems to be working ok for me so far - I have increased 1RM by 10 - 30% in 4 weeks.

I'm about to start another 4 weeks and have made a couple of minor changes to mix things up a bit and accomodate the low weight dumbells (50lb is heaviest) - I've subbed incline bench press for flat, switched the squat to split leg squats, changed the tricep to sitting as it was putting pressure on my back etc.

My question is, I'm not good at waiting/resting so can I do these as a superset? Incase superset isn't the right word what I mean is can I do set 1 of each exercise one after the other and then rest for 60 seconds or so before doing set 2 of each of these.

My Workout A is:
- split leg squats
- inclide db bench press
- bent over rows
- hammer curls

Workout B is
- shoulder press
- split leg squats
- deadlift (with a curling bar)
- seated tricep extensions

I've put the squats between the shoulder press and tricep extensions to give the tricep some recovery between these 2 exercises.

So far it seems to be ok to me, I reasoned that as they're different muscles it's ok, but a fella in the gym commented on my lack of resting between exercises so I thought I'd ask for advice here.

Thanks, Steve

Replies

  • mcrowe1016
    mcrowe1016 Posts: 647 Member
    If you have been doing a variation of stronglifts for 4 weeks, by now the intensity should be so high that you NEED those breaks.

    Squats are basicallly a full body workout. Your core and back are both being utilized in addition to your lower body. There really are no lifts that could be done in rapid sucession with squats without potential injury.

    Also, I'm not sure if tricep extensions and hammer curls are the most efficient exercises, but maybe someone who knows more about lifting than me can weigh in on that.
  • erickirb
    erickirb Posts: 12,294 Member
    The point of 5x5 is to build strength, which requires the proper rest. So you can do supersets, it will just no longer be a basic strength training program. If you are lifting heavy/hard enough you will be too winded to do the most weight you can on the supersets, which makes it less of a strength building program. So it really depends on what your goals are
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    A Superset is doing back to back sets, usually with opposing muscle groups, such as doing a Tricep Extension immediately followed by a Bicep Curl.

    What you're thinking of doing is more of a circuit - which is a bit more cardio based then strength based (which is the point of Stronglifts) Mcrowe is correct, you should be to a point with SL when you're lifting heavy enough that you need the breaks.

    Nothing is set is stone so if that's what you want to do, go for it. But obviously that's NOT the Stronglifts program nor will get the results of the program by changing it.
  • steve2kay
    steve2kay Posts: 194 Member
    It may well be that with more rest I'd be able to lift better on the next exercise/set. I struggled towards the last set in week 4, but only felt winded a couple of times. I never feel like I'm rushing from one to the other, maybe 10 - 20 second rest while I reset for the next exercise, sometimes more, sometimes less.

    I appreciate my programme isn't exactly the SL 5x5, but I have to work with what I've got in the gym.

    So Is the general advice to complete the 5 sets of exercise 1 with rests in between rather than to cycle through the exercises?
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    So Is the general advice to complete the 5 sets of exercise 1 with rests in between rather than to cycle through the exercises?

    If you're looking to gain strength then yes, this is the route you want to go.
  • Bamacraft
    Bamacraft Posts: 175 Member
    ^^this. what days do you workout? how many days do you rest between Workout A&B?
  • steve2kay
    steve2kay Posts: 194 Member
    Thanks Leadfoot.

    I work out M/W/F alternating between A and B.

    I think I might ditch the curl and tricep extensions - I got these from a dumbell 5x5 programme online but I'm not convinced what they add - I think I'll focus on dips and pull ups as the support exercises.

    One more question - I was told to avoid the smith machine if I can, but I can either do decent weight squats with a smith machine, or split leg squats with dumbells. Which is the lesser evil?
  • Bamacraft
    Bamacraft Posts: 175 Member
    That may not be the optimal rest for your shoulders and tris. Try skull crushers (nose breakers) instead of seated and see if you feel a difference. you cold also try doing only legs on W of week 1. and swap the next week by doing legs M/F and upper on W. then repeat week 1 etc..

    Nothing wrong with the smith machine but you will get more out of free wts on bench or squat rack. The smith kinda takes the "compound" out of the equation. I use the smith for squats alot, especially if im going "*kitten* to the grass" with light wts prior to my heavy squats. if you are using it b/c of spotting purposes then ask for a spot.
  • _noob_
    _noob_ Posts: 3,306 Member
    bench press superset with one armed rows is something i do occasionally...that's a good one IMO.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    One more question - I was told to avoid the smith machine if I can, but I can either do decent weight squats with a smith machine, or split leg squats with dumbells. Which is the lesser evil?

    The Smith Machine is garbage for Squats (and most things for that matter). Forcing your body into a fixed movement pattern (as the Smith Machine and most machines do) uses less muscles mass and puts you in a position for injuries. Free weights > Machines. Split Legs Squats (aka Bulgarian Squats) are fine as well as Dumbbell Lunges if those are your only alternatives.

    Also question - you if have access to a Smith Machine but not barbells?
  • steve2kay
    steve2kay Posts: 194 Member
    I just got back from the gym. I tried out the squats using the smith machine which meant I could load up the weight and can really feel the difference. At the moment my split leg squats are more about balance than strength so it's a completely different feeling.

    The gym is at work which is convenient but limited - there are lots of cardio machines, some weight machines, dumbells and a smith machine - no barbells. I did find a curling bar in the office which I can use for deadlifts but it's not wide enough for squats.

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