supersets and dropsets

[fullypaully]

Do you guys do em ?

 

[evansss]

i have but its really easy to overtrain on them. Best advice is to throw in one or two at th emost into your regular routine. you dont want to be doing all supersets. If your interested in them, i have alot of variations of different kinds of supersets/dropsets and combinations of both.

 

[invisiblekid_uk]

If I feel my last set was crap I'll do a drop set.

 

[roccodart440]

dropsets yes, supersets no

 

[Jusee]

Do you guys do em ?

Supersets sometimes, dropsets a bit more often, pause reps less often, high reps, low reps, with high sets or low sets, pre exaust set I used to think was dumb because It made you weaker at your heavy set but if you do it only once in a while it shocks your muscles and actually works. Tri-sets I never do. giant sets also I never do. Drop sets and down the rack sets are really good sometimes. There are others but cant think now.

I mix everything up whenever i feel like doing something. If I learn something new and see that it will not cause injury and might have some benefit I will give it a try. If I like it I throw it in whenever I want on top of my normal routine for something extra.

 

[Trespass]

Evansss ~

I agree that it can be very easy to overtrain using those techniques. Mind sending me or posting up those variations you were talkin about? ya got me curious

 

[evansss]

Evansss ~

I agree that it can be very easy to overtrain using those techniques. Mind sending me or posting up those variations you were talkin about? ya got me curious

Again, not my style of training anymore but here are alot of combo's you can use, keep in mind this is supersetting the same bodypart:

Researched and Composed by Jacob Wilson, BSc. (Hons), MSc. CSCS

Favorite Supersets

Upper Chest

Upper chest is a week point for several bodybuilders. I love super setting incline dumbbell or barbell bench presses with incline dumbbell fly's. By the time you finish performing the fly's your chest will be on fire. For a switch and some extra isolation you might also want to try using the smith machine on an incline instead of the free weights.

Lower Chest

As with the above example I will start with a compound exercise and then use an isolation exercise like dumbbell fly's or machine flys. The bench press is an overall mass builder but if you have a weakness in your inner chest then I would suggest using dumbbells for your compound set and then when you perform fly's you need to squeeze extremely hard at the top of the movement.

I usually perform 7-8 repetitions on the first set and then around 8 on the second. Each exercise needs to be taken to complete muscular failure

Front Deltoid

Any kind of shoulder press will pack serious mass onto your front deltoids. If you really want to bring these muscles out superset any kind of shoulder press with front raises.

Side Delt

Often a neglected area, the side deltoid adds width to our bodies. It has a large part in giving us that square appearance on stage and is an ally if your goal is to move up to the double XXL shirt club! The number one exercise for this is upright rows. To up this a notch superset upright rows with side laterals. This will put a cap
on your shoulder muscles.

Back

It seems like when Ronnie Coleman turns around that we are witnessing an eclipse! My favorite exercise for the back is bent over rows. They are a staple in most champions regimens. My absolute favorite superset for the back is bent over rows supersetted with bent over dumbbell laterals. This not only packs mass onto the back but also creates a 3d look on the shoulder muscles!

I also like performing seated cable rows with bent over laterals.

If you want a barn door wide back then you need to be doing pull-ups. Perform wide grip pull-ups with your palms turned away from you and superset this with close grip pull-downs where your palms are facing you. This will not only give you a huge upper back, but will create a full sweep across your lats!

A Killer back superset!

Ok this is one of the more brutal tactics in my arsenal, but will produce tremendous results! You know how pull-downs are more difficult performed behind the neck then too the front? Mostly because you cannot involve the abdominals. Pick a weight in which you reach failure at around 7 or 8 reps on the lat pull down machine behind your neck. When you reach failure take a breath and continue the set performing the pull downs to the front. You will be surprised at how many more reps you can get! Extremely brutal! This can also be performed with pull-ups behind the neck super setted with pull-ups to the front.

Biceps

First blast your biceps with seated dumbbell curls and then finish them off with easy curl bar curls.

Fry your bi's with incline dumbbell curls and then hit them with an isolation exercise such as machine curls or preacher curls. I can guarantee you this, super setting any two biceps exercises are murder! This is because these muscles have so many nerves in them. So even though they are small they are tremendously painful to work. I remember when I was heavily into martial arts I was taught to strike people on their biceps because of all the nerves that these muscles house. However biceps respond extremely well to this shocking method and you will notice great gains in a matter of weeks.

Forearms Extensors

Without a doubt the absolute best superset for your forearm extensors are reverse barbell curls superseted with hammer curls. So if this is a problem area then this is your solution!

Forearm Flexors

The number one exercise in the world for the flexors is behind the back wrist curls. After reaching failure on this exercise immediately go and pick up a heavy pair of dumbbells in each hand and hold them for 30 seconds. Yes your forearms will feel as if they are going to pop but the growth you will experience is tremendous!

Triceps

Get ready to grit your teethe! My favorite combo is lying triceps extensions super setted with dips behind the back. I guarantee you that your tris will hate you for this! But guess what? That's why they are going to have to grow!

Quadriceps

Read my article titled 8 Weeks to Bigger Legs! In it you will see how I utilize supersets for the quads. But suffice it to say that my favorite superset is definitely, parallel squats with sissy squats. This has taken the peak and density of my quads to completely new heights and has done the same for everyone who I have shone this to.

Hamstrings

If your hamstrings lag behind your quads then superset stiff legged dead lifts with lying leg curls. This will work your hamstrings from top to bottom. Definitely ideal for complete development.

Calves

The calf muscles are made up of two parts, the thicker part being the gastrocnemius and the lower being the soleus. Start by busting out 12 reps on the standing calf raise machine which primarily hits the gastrocnemius and then head over to the seated calf raise machine to hit the soleus. This superset develops the full diamond shape of the entire calf region!

 

[blackjack]

sometimes Ill use dropsets for biceps. I dont do much direct work for them, so these get the job done quick when I do.

 

[evansss]

sometimes Ill use dropsets for biceps. I dont do much direct work for them, so these get the job done quick when I do.

for biceps i used to do opposite pole supersets. that is, somthing like 5 sets of reverse curls with astraight bar, then one set of regular curls. it would burn out the flexors and forearms and for the last set it would be nothing but biceps.

 

[jcp2]

I don't do any of that stuff, but i am not a bodybuilder. I never liked supersets because i always felt you left a little more in the tank than you could have. I don't know how people superset legs.

 

[evansss]

I don't do any of that stuff, but i am not a bodybuilder. I never liked supersets because i always felt you left a little more in the tank than you could have. I don't know how people superset legs.

i used to do all that, but im using more of a PL'er routine now. superset legs is just plain dumb. . . either way.