CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com This one of the most popular questions in our mail bag; what is a superset? A superset is a pairing of two exercises back-to-back with little to no rest. So in the example I am going to outline, I’ll do a dumbbell split squat followed immediately by a dumbbell bench press. For the DB split squat, do all the repetitions for one leg and then switch over to the other leg. Once you have completed all the repetitions for the split squat, with little or no rest go immediately into the DB chest press. Once you have completed the repetitions for the chest press, then you are done the superset. In the Turbulence Training workouts, you will rest one minute after the superset and then repeat up to 3 times, whereby you will then move on to the next superset in the workout. Moreover, in the TT workouts, the supersets you will find are either a pairing of upper body exercises with lower body exercises or a pairing of pushing exercises with pulling exercises. This allows you to get more work done in less time, boosting your metabolism, and getting more exercise for more muscle groups, while giving you a faster workout than most traditional bodybuilding workouts.Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence …
Good books ‘Designing Resistance Training programs’,& ‘the essentials of strength training and conditioning, both by human kinetics!
Using these for my studies =)
…look at below..
Both:
- very short rest, to allow lactic acid build up in the muscles, which allows muscle strength endurance over time
- typically 8-10Reps per set, but varies according to goal
havn’t heard of supersets of upper body then lower, since usually thats known as a compound set, but it is straight after one another suppose could call it a super set, but not the normal super set!
There are two types of Supersets:
1st The Antagonistic pair version: This is when you work on a particular muscle (Agonist) then its opposite muscle (Antagonist) So if you do your biceps, you immediately, if not very shortly, work on the triceps and repeat
2nd: Focussed muscle Group: 2+ exercises on a particular muscle, biceps you could do curls on dumbells with a neutral grip, then into bicep curls on a barbell with a supinated grip.
@djcripplecrunk your going to get muscleout of any workout you do it just might not be the bulk maybe its just to stay in shape or this could be a calorie burning superset.. a superset is like he said two combined excercises with no rest inbetween doesnt have to be both upper body. its called a staggard superset
thank you but whats the point of doing a superset if your not going to get any muscle gains out of it…?
@djcripplecrunk theres more then one way to do a superset asshole do some research
He is not the sharpest tool in the shed…
supper sets involve push-pull concept.
NOT LOWER BODY-UPPER BODY!
YOU’RE GIVING PEOPLE WRONG ADVICE!
lol what a fag. why would you do lower and upper body supersets.. your supposed to do opposing muscle groups. ie. bicep curls then tricep curl
it is.. its just called angotastic or something similar..
thanks man, really helpfull!!
the best way is to bring and do all ur reps in the week to do it in one day , fight to do them all , and ull notice a great muscle respond in the next training day , then after a while return to ur normal 3 days per week , then go back and forth , till u reach ur goals, and dont forget the rest of ur body
since u do lift ur body wight only , it depends on ur fitness level , a good bodybulder would do about 50rep ( devided into sets ) in the back day , along with other back exercises , i rocomand doing it once weekly with a high intesity back workout , i used to start my back day with 100 reps in about 20 minutes and it worked for me very well , i can even feel the wide back in the next 6 days of it
Those are called compound sets because you are compounding the stress on the muscle.
i always thought supersets was when u workout the opposite muscle, like 4 example chest-back….bicep-tricep……quads-hams….shoulders-traps
thanks for the video & info. Appreciate it =]
i think that super set means working same muscle with other angle right after reaching failure from first exercise , like push ups or flys when u reah failure with chest press , this way u do called riot pump or type of cycle workout ,. corrcet me if im wrong please
ok how many push pull exercises in a workout should you do and how many times a week plus i do push ups every other day i was thinking about doing 1 superset every other day is that to much please respond i’ve been googling my ass off trying to find an answer
thanks CRAIG
Good . But I lost over 30 lb in one month using weight loss plan from LSWEIGHT(.)INFO
1.5 pounds as of this morning that is