Supersets

**Nevetharine** · October 25th, 2019, 06:07 AM

4 years ago, when I still went to the gym, they were a part of my bulking-program. They are brutal to do, but they do work to build strength quickly.

**Airpower47** · October 29th, 2019, 07:57 PM

It depends on your fitness goal. Supersets are handy for completing your workout quickly. One muscle group rests while another works. For strength gains, doing each exercise with proper rest one exercise after another is best. For example, I do bench press, dips and tricep extensions for 5x5 for a workout. Because bench press is a compound lift, I won’t super set it. I need as much energy as possible so I’ll do 3-5 minute rests between sets before moving on to dips. Because dips and tricep extensions function as accessories to bench press, I need only rest 30 seconds between sets but I won’t superset them because they both work triceps. If I were to do a full body workout and each exercise works a different muscle group, I would definitely superset it. Just like you wouldn’t do two bicep workouts back to back days, you wouldn’t superset two exercises that work the same muscle group unless you take rests between each exercise.

**Raven1s** · November 14th, 2019, 06:20 PM

Hi all,

I am 1 week away from completing my superset program so I am on the path again too decide what to do, I might redo Ironborn as did enjoy that.

so my question too you all is would it be possible to do supersets on the Ironborn program?

**Cabriel** · November 16th, 2019, 11:58 AM

You can, but ....

You would modify all the program, and the results could be different as it was designed. It's interesting the "improvement" (let me call it that just to define it here) that you suggest: to work opposing muscle groups, but I guess you should working out with something already tested and re-tested, basically due the increment of the intensity of the daily training.

Just a comment from an user, not an expert (quite far to be!)

**thepresident** · November 16th, 2019, 04:29 PM

Firts, a genral consideration: I am agree with Cabriel. A program/workout is designed to (try to) maximize the gain(s). A modification of the protocol (typically) changes (i.e. decrease) its results. Obviously, rest time is one of the important components, which defines tge stimuli to your body.

In litirature there are 3 way to implement the superset idea:
(*) upperbody-lowerbody
(*) opposite muscle group
(*) same muscle group

I don't remember all the Ironborn days (i.e. I did it 2 years ago), but I am not sure that all days could be rewrote using one of the previous options. Anyway, Ironborn is easy* to be scaled to the correct difficulty, i.e. you had only to use correct weight to your dumbbells.

Notably, easy from a theoretically point of view, since you should have experience with the exercise and their intensity to make the correct choice

**Raven1s** · November 16th, 2019, 04:39 PM

One thing I could do is drop the rest time as a modification as currently with my superset program I am resting for one minute

Supersets

Supersets

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