How do you guys go about pairing exercises together for super sets? I’ve pretty much just followed programs from this site, mostly the ones designed by CT and have seen results from them. It seems most of them are always using super sets but sometimes the 2nd exercise hits the same muscles in the first, an antagonistic muscle group or an unrelated muscle group.
I want to eventually stop using pre-packaged programs.[/quote]
Generally supersetting hits the antagonist muscle group. If you are bench pressing, it’s not a bad idea to superset with bent over rows. If you are doing overhead presses, throw lat pull downs in there.
Tiring the antagonist muscle group will allow you to lift better/more on your main lift. The fatigued muscle worked during a superset can no longer interfere or inhibit the core lift that you are focusing on. (via Reciprocal Inhibition)
Don’t be afraid to use programs like 5x5, 5-3-1, Westside for Skinny Bastards, etc… These are tried and tested and designed by much more experienced lifters/coaches than you or I.
If you just prefer to know that you have made your own custom workout, go for it. I recommend having back, chest, hamstring, abdominal, and quad exercises for sure. Calves and forearms are more sport specific.
One website other than this one that can help develop your own plan for exercises is exrx.net[/quote]
This post tells half the story. Theres no chance the general definition of a super set is just for antagonistic muscle groups.
There are many many ways to super set. “Super-set” just desribes an intensity method. It can be for the same muscle or synergistic muscles or antagonistic muscles. They are all valid and have their place. One exercise followed by another with minimal rest.
Supersetting tends to be used in specific situations. People strapped for time. People looking to add volume at the end of a workout to get a lot of blood to the target area. Super sets dont need to be and should not be done all the time.
How a super set is implemented is based on the routine. I super set face pulls with some form of a bicep curl at the end of my back workout. I do this to save time. If the face pulls interfered with my ability to curl I wouldnt super set them. I also superset tricep push downs and overhead cable extensions before I start heavy CGP. This is simply to warm up.