Supersets
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candicew70
Posts: 74 Member
What's the goal: strength building or fat-burning? Or something else. I did 3 sets of these following a workout video for upper body. I used the weight I would normally use during my lifting sessions and wow--too much. On one exercise I couldn't do all of the reps. So I should aim for all of the reps at a lower weight, yes? Slower or faster pace? What's the difference? My goal is fat loss. Thanks in advance.
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Replies
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candicew125 wrote: »What's the goal: strength building or fat-burning? Or something else. I did 3 sets of these following a workout video for upper body. I used the weight I would normally use during my lifting sessions and wow--too much. On one exercise I couldn't do all of the reps. So I should aim for all of the reps at a lower weight, yes? Slower or faster pace? What's the difference? My goal is fat loss. Thanks in advance.
Mostly to save time... at least true supersets that work antagonist muscles. Some people think that it's also beneficial for hypertrophy work. They are not great if your primary goal is strength/power. You do need the rest and recovery between sets when lifting heavy and on the big compounds, imo. I do superset my isolation lifts more than occasionally when I'm working biceps and tri's on the cable machine.1 -
I like to use supersets for abs and glute activation exercises. Ie. Bench superset with mountain climbers, squat superset with band kickbacks. Unless your doing the two exercises with the same equipment or one bodyweight movement, don't hog more than one piece of equipment for supersets. I would say for fat loss, getting your heart rate up between sets by superstring with something like jumping jacks or squat jumps or step ups might be beneficial.
Also.. antagonistic: means two opposing body parts (ie hamstrings and quads, etc.)1 -
Efficiency & intensity; save on time, keep heart rate elevated over a longer duration of time. Help burn slightly more kcals keeping HR up (marginal for weight lifting vs. cardio in terms of sheer kcals burnt). More reps/more sets in a shorter duration of time = greater intensity (can be used to assess progressive overload).
Takes a bit of thought & strategizing to go about wisely; agreed antagonist muscle groups are great to pair. Going balls to the wall (i.e. squats supersetted with hack squats) is going to compromise performance. Some fatloss techniques with superset include supersetting compound lifts (bench press <-> squat, OHP <-> deadlift, etc.) for a more total body workout (trying to superset a variety of muscle group movements, still pretty tough/demanding).2 -
Try them with compound exercises, like supersetting squats and pullups. Keeps your heart rate up over 140 the whole time if fat loss while making gains is your goal.10
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Thanks, all very helpful.0
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MadGainzBruh wrote: »Try them with compound exercises, like supersetting squats and pullups. Keeps your heart rate up over 140 the whole time if fat loss while making gains is your goal.
No. If you're doing heavy weighted squats. You should not do a pre exhaustion movement. Especially for a main stabilizer such as the lats. "Hey, let's pre fatigue a major stabilizer before loading my back with significant weight and then drop followed by trying to stand back up." That's setting someone up to get hurt.
Also.. what does having your heart rate above 140 have to do with fat loss?
Also. Losing fat and gaining significant muscle simultaneously. Doesn't work that way.
It's like "why wont my gas gauge go up the more I rev my engine"8 -
I thought the goal was just to save time.2
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MadGainzBruh wrote: »Try them with compound exercises, like supersetting squats and pullups. Keeps your heart rate up over 140 the whole time if fat loss while making gains is your goal.
No. If you're doing heavy weighted squats. You should not do a pre exhaustion movement. Especially for a main stabilizer such as the lats. "Hey, let's pre fatigue a major stabilizer before loading my back with significant weight and then drop followed by trying to stand back up." That's setting someone up to get hurt.
Also.. what does having your heart rate above 140 have to do with fat loss?
Also. Losing fat and gaining significant muscle simultaneously. Doesn't work that way.
It's like "why wont my gas gauge go up the more I rev my engine"
Yeah, heavy compound ANYTHING superset with another compound movement is just setting yourself up for failure. Moderate-High reps (10-15), light weight compounded supersets is quite doable on the other hand (given not doing movements with ridiculous overlap...benchpress <-> OHP, hacksquat <-> back squat)1 -
MadGainzBruh wrote: »Try them with compound exercises, like supersetting squats and pullups. Keeps your heart rate up over 140 the whole time if fat loss while making gains is your goal.
No. If you're doing heavy weighted squats. You should not do a pre exhaustion movement. Especially for a main stabilizer such as the lats. "Hey, let's pre fatigue a major stabilizer before loading my back with significant weight and then drop followed by trying to stand back up." That's setting someone up to get hurt.
Also.. what does having your heart rate above 140 have to do with fat loss?
Also. Losing fat and gaining significant muscle simultaneously. Doesn't work that way.
It's like "why wont my gas gauge go up the more I rev my engine"
Wasn't suggesting "heavy." I should have specified.
140+ heart rate (generally for 20min+) will increase cardio vascular endurance and thus, fat burning, as was poster's goal, hence, the compound movements. Obviously this would be Ill advised for a 300lb bodybuilder, but should be fine for the vast majority of non-professional workout enthusiasts.4 -
MadGainzBruh wrote: »MadGainzBruh wrote: »Try them with compound exercises, like supersetting squats and pullups. Keeps your heart rate up over 140 the whole time if fat loss while making gains is your goal.
No. If you're doing heavy weighted squats. You should not do a pre exhaustion movement. Especially for a main stabilizer such as the lats. "Hey, let's pre fatigue a major stabilizer before loading my back with significant weight and then drop followed by trying to stand back up." That's setting someone up to get hurt.
Also.. what does having your heart rate above 140 have to do with fat loss?
Also. Losing fat and gaining significant muscle simultaneously. Doesn't work that way.
It's like "why wont my gas gauge go up the more I rev my engine"
Wasn't suggesting "heavy." I should have specified.
140+ heart rate (generally for 20min+) will increase cardio vascular endurance and thus, fat burning, as was poster's goal, hence, the compound movements. Obviously this would be Ill advised for a 300lb bodybuilder, but should be fine for the vast majority of non-professional workout enthusiasts.
How does your body know when it's been 20 plus minutes and not 19.5?
Will it still let you burn fat or does it punish you for not doing that extra 30 seconds and cause you to gain instead? Do I get extra points if I double that time and carry over minutes for my next workout?
1. dont spread nonsense. 2. Fat loss comes from a caloric deficit. Not from X amount of minutes spent moving. My heart rate is elevated for upwards of an hour at work along with an hour long workout, yet I still seem to be gaining fat. So please tell me what I'm doing wrong.5 -
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I just like that it gives me a good burn much more quickly.0
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Looking for muscle gainer friends to add as well!0
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