Likes: 
Re: VelocipedeSalon WOD: Workout of the day
*Supersets can be done several ways. In this program, I did supersets within the same muscle group, which mean you do two exercises for say, shoulder (deltoids), and alternating one after the other with no rest.
Ex. I did one set standing barbell overhead press with 50lbs for 8 reps.
As soon as I finish those eight reps, I immediately pick up two 15lbs dumb bells and do side lateral raises with those to failure. That is one set
Then you go and pick up a 40lb barbell and do overhead presses, trying for ten reps (you may not make it, that’s OK). When you finish those, you immediately pick up the dumb bells again and go to failure.
That’s two sets. You have one more to go now, dropping the overhead press by ten pounds and the lateral raise by five if you didn’t get enough reps.
You want to keep the starting weight for the first exercise (overhead raise in this case) about the same as you normally use and go down in weight each set. And remember the second exercise (lateral raise in this case) is the burn phase, you want light weight and many reps here.
You can also do supersets with opposing muscles (which for strength, is better, the former approach above is better for “cut” or getting lean), such as doing the back (latissimus dorsi) with the chest.
For opposing supersets, you go for 3 to 4 sets, starting with around 6 to 8 reps and ending with 12 to 16 reps.
Ex. Chest Straight Bar Flat Bench Press (chest muscles) and Bent Over Rows Curl Bar (lat muscles)
Bench press with straight bar with weight heavy enough that 8 reps is a challenge and do that. Immediately get up and do upright rows with a curl bar with weight that keeps you in the 8 rep range.
That is one set. You immediately go back to the flat bench with 10lbs less weight and try for ten reps. Immediately go to curl bar rows, 5lbs less and try for 10 reps. That’s two sets, go for one or two more, adjusting weight as you go.
There are giant sets too. We can talk about those at another time.
As far as food goes, with the help if Matthew Strongin and Too Tall, I’ve been thinking about reviving a nutrition thread to talk about just that. It will keep this thread just about workouts we’ve done for the day.
*I want to warn you that supersets are an advanced method that shouldn’t be done if you haven’t weight trained for at least four months consistently with gains in size and strength. You lungs, heart and tendons have to be ready for it to ward against injury and to get the most benefit from them.
And always, consult a doctor before starting and/or trying any physical activity to be sure that you have no issues.
We all say it because it's true and we all believe it. Take ownership, be safe and make sure you're OK before you push yourself hard.
Reply With Quote
Originally Posted by defspace
Bookmarks