Supersets - Advice/Tips etc...



  • Am starting to move out of phase one (just getting back into gym and trying to get some gains - maintain during season) and as teh off season appraoches am looking to get massing (as much as a skinny fucker like me can).

    I have been reading a lot about what are known as "supersets" and am about to try and phase these into workouts.

    Anyone have any experience with these? good/bad/useful?



  • Look up 'the Bulgarian System' - basiclt you lift your heavy lifts first, not working up.  So you warmup on bike / rower, and then just rip into heavy weights.  Takes a bit of getting used to, but works.

    IT's a 16 week programme that will increase all your lifts by at least 25% I reckon.  I went from being happy to do a set of 10 100kg benches to repping out 10 reps at I think the best was 125 kg.  Could whack out 20 at 100 as a warm up damn near!!

    If you want I can scan and email you the rpgoramme if I can track it down here again.



  • I tend to do a fair bit of super-setting and am pretty happy with it. Find it probably gives me a lot more tone, but also good for strength.



  • [quote name='BartMan']
    Look up 'the Bulgarian System' - basiclt you lift your heavy lifts first, not working up.  So you warmup on bike / rower, and then just rip into heavy weights.  Takes a bit of getting used to, but works.

    IT's a 16 week programme that will increase all your lifts by at least 25% I reckon.  I went from being happy to do a set of 10 100kg benches to repping out 10 reps at I think the best was 125 kg.  Could whack out 20 at 100 as a warm up damn near!!

    If you want I can scan and email you the rpgoramme if I can track it down here again.
    [/quote]

    I'd be very appreciative if you could do that Bart, cheers.

    Did my first supersets last night, i read a lot of varying accounts of what supersets were yesterday so merged a few programmes and did:

    4 sets - Bench Press/Dumbell Flys

    4 sets - Incline Smith/Incline dumbell press

    4 sets - sitting dumbell curls/barbell curls

    At the end were well and truly fucked.

    Going to do a more shoulder and tri focused one on Friday at next gym visit.



  • Bart, if you do find that program, I'd appreciate it as a aid in my final effort to get myself playing (please God) AIL next season. Going to be a painful summer...  😕



  • Last superset for chest tonight. Will move back to normal work outs for next 3 weeks and see how the strength has been improved.



  • sorry gentlemen (won't be after the bulgarain, will be raging beasts then), but here it is, better late than never...

    This the middle of the programmes if I recall - there was a more begginer one, and after this, a more advnaced one, something like 5 days a week.

    Anyway, this version, 4 day on, 3 off, and do it however fits into you lifestyle.  WE used to do it 4 days straight, then three off (Monday-Thursday).  You are knackered at the end of the week, but with a training partner, you can do it.  You need a partner for this programme I reckon, as sometimes you hit the wall with no arning on reps - no fun on the benhc press that is for sure!!

    so as you see each day it tells you what body part to exercise, and you can do whatever you want - judge that on the day and how you are feeling, but best results from your compund exercise I found (Bench, squats, chins, shoulder press etc). 
    It also tell syou how much rest between sets (stopwatch needed), and what rep range to get into.  It'll take you a week or two to sort out your reps, as it is all pretty new, and the fatigue is a whole new kettle of fish.

    The weights you lift - you go as heavy as you can from the get go.  No warmup with weights.  Jump on a bike or rower for ten minutes, throw in a few press ups and crunches, and then straighjt into it - weirrd for sure, jumping on the bench press and having 120kg as your first set, but you get used to it.  That is what we used to do anyway as a warmup, but do your own thing - if you feel the need to do a lighter set of Bench first, fill your boots!!

    So, heavay as you can go from the start.  This means you will ahve to lower your weight for the second set if you still want to remain in the same rep range, which is what you want to do.  That is hard to get your head around, and hard to work out how much weight to drop, but you get used to it.

    The last few reps in each set should be killing you - you should have nothing left.  you should not be getting to 15 reps and stopping with more reps left in you - if that happens, your weights are too light.  basically everything is a max effort set.

    SO hard out programme to be sure, but great results from it.  Make sure you eat plenty of good tucker while on this programme, and plenty of water while doing it - you'll be leaking sweat like no tomorrow on this one - if possible, this is a cardio weights workout!!!  Especially when you start getting to the high rep ranges and 60 second breaks!!

    I'll post the last Ramp in the next post.

    Recoed everythying you do in these workouts - your gains will be massive, and it is good to look back at whcih ramp you get most gain from, as in future, just stick with that ramp.



  • here it is, the last 6 weeks of pain...

    Any questions, fire away.

    Oh, and I am not a trained professional etc, but this training programme, how correct or not, worked a treat for me - so try it at your own peril!!



  • This is actually rather similar to what I'm doing at the moment, except I'm doing four sets, and only twice or three times a week.  :nta Gains have been pretty good, alright. Up to bench pressing 4 sets of 10 at a 100 this week, and well chuffed with myself.  :happy: We've Christ's own log-jam of games coming up, but will tear into this over the summer.

    Cheers, Bart, appreciate it.  👏



  • Awesome - Thanks Bart.

    One bit of clarification - the number next to body part denotes n.o of sets not number of different exercises

    So i would be doing in a sesh for example

    3 sets of bench press
    3 sets of back exercise
    3 sets of chins
    3 sets of calf raises

    with reps of 13-15?

    Is that right?



  • Additional Question:

    Do i push as heavy as i can?

    Or do i push as heavy as i can and still be able to complete 15 reps?



  • yes, that is the sets by the body part, and yes, press as heavy as you can for 15 reps.  then next set you might only get 12 reps, so you should lower your weight slightly, and so on!


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