Supersets

[don29]

Zou graag willen weten of jullie veel supersets doen en welke?
Ik zelf gebruik nu een push en pull schema en wil wel eens
die supersets proberen!

ik heb hier wat info over supersets

The Workout
Workout #1: Chest & Triceps

Chest (1 Super Set): Perform two warm up sets of bent arm flies. The first set should be very light and the second should be moderate (approximately 60% of the weight you'll use for your all out set). For the Super Set, choose either Flat Bench Flies, Incline Flies or Seated Fly Machine Flies (whichever one you warmed up with) and work 1 set to absolute failure. Immediately super set to either the Flat Bench Press, Incline Bench Press, or the Decline Bench Press, and with a narrow grip (shoulder width), perform 1 set to failure with your shoulders and elbows flared parallel.

This is the only exercise you'll do for chest. When you've completed this set, your chest will be completely stimulated. Any further movements or exercises would be considered overtraining and will eat into your recovery time.

Triceps (1 Drop Set): Choose 1 Triceps exercise. Pick a weight you feel you'll be able to perform 6 - 10 perfect reps, and work 1 set to failure. Immediately drop the weight by 50% and continue to work to complete failure. As with all sets, you should work every set to failure, however when you are able to perform 10 reps or more on any set, you should increase the amount of weight you are using at the next workout. In other words, for all exercises and set, 10 repetitions should be your graduating point. Just remember to always work every set to failure regardless of the rep count.

Now take one full days rest!

[don29]

Workout #2: Hamstrings & Quads

Hamstrings (1 Drop Set): Choose one hamstring exercise. Perform two warm up sets. The first should be very light and the second should be moderate (approximately 60% of the weight you'll use on your all out set.) Next, pick a weight you'll be able to perform 6 - 10 perfect repetitions and work to failure. Immediately, drop the weight by 50% and continue to work to complete failure. That's all you need to do for hamstrings. Any zip you may have left in your hamstring you'll need for your compound quadriceps set. Just remember to write everything down and follow all the basic principles.

Quads (1 Super Set): For quads, you'll always super set using the leg extension first, followed by one compound exercise (either leg press, squats, hack squats, or smith machine squats). The idea is to pre-exhaust the quads with the leg extension, and then you'll be positive its your quads reaching failure first on your compound exercise, and not your glutes, back or other muscle groups. This is the main principle behind every super set in this entire workout. You should perform one light to moderate set of leg extensions and the compound exercise of your choice before you begin your all out set. Good luck, this one's a killer.

Now take one full days rest!

[don29]

Workout #3: Calves & Shoulders

Calves (1 Drop Set): Choose one calve exercise. Do two warm up sets. The first warm up set should be very light. The second warm up set should be moderate (approximately 60% of the weight you'll use on your all out set). Next, choose a weight you can perform 6 - 10 repetitions with perfect form and work to failure. Immediately, drop the weight by 50% and work to complete failure. The purpose of drop sets here and throughout the workout is to stimulate every muscle fiber possible without overtraining. Believe it or not, your calves are finished.

Shoulders (1 Super set and 1 Set to Failure): For shoulders, your going to train your front and side delts first with a super set, and then you'll do one straight set to failure for your rear delts. Before starting, choose one type of lateral raise and choose one type of compound overhead pressing movement (like the Seated Frontal Barbell, or Dumbbell Presses). Warm up by doing one light to moderate set of each. Choose a weight for lateral raise that you can perform 6 - 10 perfect repetitions and work to failure. Immediately super set to the compound pressing movement and work to complete failure. You've completed front and side delts. Rest about 1 - 2 minutes, then choose a read delt raise, either machine or dumbbell. Perform one straight set to complete failure. Congratulations, you've completed your shoulders. They should be pumped and fried.

Now take one full days rest.

[don29]

Workout #3: Calves & Shoulders

Calves (1 Drop Set): Choose one calve exercise. Do two warm up sets. The first warm up set should be very light. The second warm up set should be moderate (approximately 60% of the weight you'll use on your all out set). Next, choose a weight you can perform 6 - 10 repetitions with perfect form and work to failure. Immediately, drop the weight by 50% and work to complete failure. The purpose of drop sets here and throughout the workout is to stimulate every muscle fiber possible without overtraining. Believe it or not, your calves are finished.

Shoulders (1 Super set and 1 Set to Failure): For shoulders, your going to train your front and side delts first with a super set, and then you'll do one straight set to failure for your rear delts. Before starting, choose one type of lateral raise and choose one type of compound overhead pressing movement (like the Seated Frontal Barbell, or Dumbbell Presses). Warm up by doing one light to moderate set of each. Choose a weight for lateral raise that you can perform 6 - 10 perfect repetitions and work to failure. Immediately super set to the compound pressing movement and work to complete failure. You've completed front and side delts. Rest about 1 - 2 minutes, then choose a read delt raise, either machine or dumbbell. Perform one straight set to complete failure. Congratulations, you've completed your shoulders. They should be pumped and fried.

Now take one full days rest.

[don29]

Glossary of Terms

Feel Speed: A slow and steady speed which enables you to really feel the particular muscle you are working. This is often referred to as the mind / muscle link.

Fully Contracted Point: This is the halfway point in every repetition. At this point, the muscle is fully contracted and about to perform the negative portion or lowering of the weight.

Static Contraction: This occurs at the Fully Contracted Point just after the positive portion or raising of the weight has occured. A Static Contraction is just simply pausing and squeezing for a full second at the Fully Contracted Point before the negative or lowering of the weight takes place.

Failure (Complete, Absolute, or just Failure): The point at which you are unable to perform another repetition with perfect technique and form. This is the point at which a spotter would usually help you finish you last repetition.

Perfect Technique and Form: The abillity to perform an exercise in which the targeted muscles receives all or the majority of the work. Positive and Negative movements are nice and steady, and are 2 - 3 seconds each. Jerky movements, momentum bounces, arching and cheat motions are non existent. Control over the weight and movement is a neccessity.

Intensity: Being able to put forth a concentrated effort and work to Complete Failure so as to generate enough muscle stimulus for growth to occur.

Super Set: Performing an exercise set to complete failure and immediately moving to another exercise with as little rest as possible (5 - 10 seconds) in between.

Drop Set: Perfoming an exercise set to complete failure and upon completion dropping or cutting the weight of the exercise and continuing on to Complete Failure with as little rest in between as possible.

Compound Movement: An exercise in which to hit the targeted muscle, you'll need to recruit the help of other supporting muscle groups.

Pre-Exhaust: To purposely fatigue a targeted muscle group so as to insure maximum stimulation and Complete Failure of the targeted group in the second portion of the Super

[Ttje]

kijk

[XeNoGeaR]

dat ga ik niet lezen

[Curiosio]

Doe zelf bijna nooit supersets vind het niet fijn trainen.
Heel af en toe met biceps/triceps.

Greets...

[Mr. Symmetry]

Same 4 me!

[corina]

ik vind de woorden in het nederlands soms al moeilijk laat staan in het engels, als iemand het wil vertalen, graag.

[rik]

Ik doe het eens in de zoveel tijd (supersetten dan hé ) om eens heel mijn schema om te gooien. Superset dan wel borst/rug, biceps/triceps (2x in de week).
Dit hou ik overigens niet lang vol hoor, hooguit een week of 3 of 4. Daarna ga ik weer over op mijn "normale" schema.

[sander]

ik zie 2 keer schouders/kuiten maar geen rug ?