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 Super sets or regular workout ?

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RW



Posts : 18
Join date : 2010-09-09

PostSubject: Super sets or regular workout ?    Tue Sep 06, 2011 3:07 pm

hi all , so i got a question about super sets and regular workout . Which is better for building strenght and getting ripped Very Happy .
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mgraham404

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Posts : 190
Join date : 2010-08-04
Age : 30
Location : Atlanta

PostSubject: Re: Super sets or regular workout ?    Tue Sep 06, 2011 3:12 pm

Building raw strength, I would say a "regular" workout, but if you're focusing on two antagonizing movements, it really shouldn't matter. To get ripped, you need to lose fat. The best way to do that is change your diet. Conditioning workouts, like the one I just posted, can help alongside traditional cardio. More importantly, the training routine that will work the best for you is one that you will do consistently.
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RW



Posts : 18
Join date : 2010-09-09

PostSubject: Re: Super sets or regular workout ?    Tue Sep 06, 2011 3:29 pm

you see , me and my friend training for about 3 months 4 times a week . First 1-2 months was the best , because we saw the improvment so fast. The third month was a disaster Very Happy , the same routine was too boring for us , we tried our best but it was a failure, so we decided to take a break for a month . So we came back today , and thought we should change our routine , meybe it will help Very Happy . Our routine was :
1. warp up
2. muscle ups 3 x ...
3. Core training
4. Pull ups : wide grip , normal grip , small grip 2 x...
5. Dips 5 x ...
6. Bar dips 3 x ...
7. Push ups 3 x ....
8. 1 small super set for triceps
9. chin ups 3x ...
10. doing at home legs and abs

to complete this routine takes about 1.30 - 2h . So another suggestion , what we should change here Very Happy
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mgraham404

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Posts : 190
Join date : 2010-08-04
Age : 30
Location : Atlanta

PostSubject: Re: Super sets or regular workout ?    Tue Sep 06, 2011 3:42 pm

Instead of doing a certain amount of sets for a certain amount of reps, you could use the pyramid format. For instance:
1 Pull-up, rest 10 seconds
2 Pull-ups, rest 10 seconds
3 Pull-ups, rest 10 seconds
4 Pull-ups, rest 10 seconds
etc. until you fail to perform a pull-up with perfect form. Say you get to 10 pull-ups. Then you start working your way back down the pyramid.
Fail to do 10 pull-ups, rest 10 seconds
9 pull-ups, rest 10 seconds
8 pull-ups, rest 10 seconds
7 pull-ups, rest 10 seconds
etc. etc.

You could also try this:
5 pull-ups, 10 push-ups, 15 squats, 10 rounds as fast as possible without skipping any exercises. Pull-ups, push-ups, squats, pull-ups, push-ups, squats, etc. The only limitation you have for changing your routine is your own imagination. Just play with it and have fun making constant progress. If you're not making progress, change something until you are or focus on certain movements (Front Lever, One Arm Push-up, etc.). Consistent challenge is the name of the game. Write down some goals, and push yourself in different ways until you achieve that goal. Maintain and work on another goal.
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RW



Posts : 18
Join date : 2010-09-09

PostSubject: Re: Super sets or regular workout ?    Tue Sep 06, 2011 4:05 pm

ok , i will try to "play with my routine " like you said , thx for help . Smile
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