The Bodybuilders Thread!

Status
Not open for further replies.
ryan411 said:
In any event, my traps seem to have grown somewhat in the last 3 months from deadlifts :D. Yeah, I try to pull at the top. Saves me from doing shrugs separately :)
Click to expand...

I like this too - shrugs at the end of the movement. It's a good time saver.
 
I like this too - shrugs at the end of the movement. It's a good time saver.
Click to expand...

That sounds like a good way to get injured, I can't imagine shrugging 140kg.
You also losing that mind muscle combination by trying to exercise a different muscle plus I would not want to mess with deadlifts, It could hamper your form.
A lighter weight maybe.
 
Last edited:
Hemps said:
That sounds like a good way to get injured, I can't imagine shrugging 140kg.
You also losing that mind muscle combination by trying to exercise a different muscle plus I would not want to mess with deadlifts, It could hamper your form.
A lighter weight maybe.
Click to expand...

Maybe, but you do realise there's more to gym than lifting the heaviest possible weight you can? You can get a heck of a lot more from lighter weight by concentrating on proper form and more explosive movements. Of course it may not be as much an ego boost, and if that's what motivates you then it's not for you.

It all relates to your goals.

Compound exercises use the same principal - you can push heavier weight with leg press than squats, since you're not engaging as much core, shoulders, etc. regardless, squats are considered a superior exercise, and engaging more fibre can encourage higher testosterone production and overall growth.
 
Last edited:
Maybe, but you do realise there's more to gym than lifting the heaviest possible weight you can? You can get a heck of a lot more from lighter weight by concentrating on proper form and more explosive movements. Of course it may not be as much an ego boost, and if that's what motivates you then it's not for you.
Click to expand...

Yip, I agree wholeheartily.
I have dropped weight on all my exercises and left ego at the door but when it comes to deadlifts especially I find going heavy maybe once a month helps.
I'm currently following Kei Green, he is a big believer in using light weight and good form as opposed to huge weights, I think 99% people who gym make the mistake of using weight thats too much when they start out my self included.
He has some good tips on form as well that I'm sure to employ.
 
TirNaNog said:
Maybe, but you do realise there's more to gym than lifting the heaviest possible weight you can? You can get a heck of a lot more from lighter weight by concentrating on proper form and more explosive movements. Of course it may not be as much an ego boost, and if that's what motivates you then it's not for you.

It all relates to your goals.

Compound exercises use the same principal - you can push heavier weight with leg press than squats, since you're not engaging as much core, shoulders, etc. regardless, squats are considered a superior exercise, and engaging more fibre can encourage higher testosterone production and overall growth.
Click to expand...
I personally, have seen most of my improvement to my physique by going heavy on compound lifts, eg. Deadlift, Squats, Bench Press, OHP, Pendlay rows.

Thus for me, on compound, go heavy. When it comes to isolated exercises, then I don't go as heavy, do more reps, focus on time under tension, timing and so on.

Deadlift however, I don't see the point in going light, most of my progress on how my back look, come straight from going as heavy as possible on deadlift, whist being able to keep form correct. Doing a shrug at the top however breaks form. Doing shrugs separate grew traps more for me, I don't know why, but doing them with dumbbells seem far superior to doing them with a barbell.

So I never said you should go heavy on every single exercise, it depends on what type of exercise it is, both isolated and compound have their place.

I read an article actually, that both methods work, low weight with many reps, heavy weight with few reps, and both will in the end get you the same goal, BUT they won't be equally effective. For me, having the strength that goes with looks is much more awesome than having the looks, but are weak. Also, as you get older, you will realize its easier to keep the strength than the looks. So IMHO, to each their own, I like to stay effective with the exercises I do.

ps. If you traps are too big, it will make your shoulders look small in comparison, and you will end up having a strange look on your body. So keep traps in moderation, in fact I don't actually target them, since they grow enough on their own, otherwise my shoulders will just look way too small.
 
Tinuva said:
I personally, have seen most of my improvement to my physique by going heavy on compound lifts, eg. Deadlift, Squats, Bench Press, OHP, Pendlay rows.
Click to expand...

Again, it's all about your goals. Strength, bulk, lean, fitness and stamina... all have different approaches. If you find yourself permanently trying to bulk, you might want to shake it up a bit. If you're poor in the functional department, even your most basic goals might be falling short.
 
TirNaNog said:
Again, it's all about your goals. Strength, bulk, lean, fitness and stamina... all have different approaches. If you find yourself permanently trying to bulk, you might want to shake it up a bit. If you're poor in the functional department, even your most basic goals might be falling short.
Click to expand...
Lucky I don't have that problem :)
 
When you guys do supersets, do you do 2 exercises for 1 muscle group, or do you do maybe 12 rep max on back, then superset biceps?
 
My understanding for supersets are, to do 2 opposite muscle groups is preferable, that way the muscles aren't tired per say, but you also work on your fitness at the same time. So with back, which is usually a pull exercise, you would do triceps instead of biceps, which partly work with back. Or you would super set back and chest, or biceps and triceps. usually the 1 will be a pull and the other a push.
 
bromster said:
When you guys do supersets, do you do 2 exercises for 1 muscle group, or do you do maybe 12 rep max on back, then superset biceps?
Click to expand...

I don't think there's wrong and right. I superset preachers and hammer curls and shrugs. It increases the intensity and reduces your time in the gym. I enjoy supersets. I also superset bench with dips sometimes - this guarantees training to failure. I also incorporate dropsets where I aim for 10 reps and e.g. when I fail after 5, I drop and push another 3, drop again if necessary and push out two more. I'm almost always aiming to train to failure by my 10th rep (generalisation) in the phase I'm currently in. That will likely change in the next phase. Sometimes I stop at 8, sometimes I continue for another two, but I prefer to err on the fewer reps side (heavier weight).

Supersetting opposite muscle groups may help with stamina. I don't think that would strictly be considered a superset.

Supersetting similar groups can be used to work those muscles more completely... this is where I spend most of my time - it's less about the numbers on the plates... you can train to failure with less weight while super and giant setting.

I see someone out there said the following...

SUPERSETS: are two exercises, in a row, without rest in between, where each movement works an OPPOSING muscle group

ie: for arms: doing curls, followed immediately by triceps pushdowns.

There is a rest between a completed superset, but the two movements of the same superset must follow each other immediately.

COMPOUND SETS: are two exercises in a row, without rest in between, where each movement works the SAME muscle group.

so: one of the examples that you have listed: doing two shoulder exercises in a row, is NOT a superset, but a compound set.


GIANT SETS: are simply longer compound sets: meaning: 3 exercises or more , in a row, without pause, that still work the SAME muscle group.
Click to expand...

Wiki currently contradicts that...
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles[citation needed]. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the pushdown.
Click to expand...

I've always regarded supersets as operating on similar muscle groups - triceps/pecs, biceps/back... they could also be one group only (e.g. preacher/hammer curls). I've always understood giant sets to include three or more sets without rest while supersets being specifically two.

I guess it doesn't really matter if you're specific about the actual exercises in the set, but it does create some confusion.

All I know is that HIT and training to failure is working for me.

This does a good job of explaining
http://www.examiner.com/article/supersets-drop-sets-giant-sets-what-is-the-difference
 
Last edited:
Wiki doesn't seem to contradict, it just only explains supersets.

Re: deadlifts and shrugging, duly noted. For now it's my grip failing at 120% of body weight that is holding me back. Though grip failing early (after 4 reps) is possibly due to the time taken to shrug! Will stop shrugging at the end then.

Re: liquid chalk, might Dischem have it ? Google did not help at all :(
 
ryan411 said:
Wiki doesn't seem to contradict, it just only explains supersets.
Click to expand...

First quote:
SUPERSETS: are two exercises, in a row, without rest in between, where each movement works an OPPOSING muscle group
He specifically says opposing muscle sets...

Wiki contradicts that:
Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles
 
Last edited:
ryan411 said:
Wiki doesn't seem to contradict, it just only explains supersets.

Re: deadlifts and shrugging, duly noted. For now it's my grip failing at 120% of body weight that is holding me back. Though grip failing early (after 4 reps) is possibly due to the time taken to shrug! Will stop shrugging at the end then.

Re: liquid chalk, might Dischem have it ? Google did not help at all :(
Click to expand...

The way I look at it is... if you keep at it, it can only get better and the reason for the grip failing will be targeted and improved... that said, working your forearms may not be your primary goal. That forearm and finger burn you get from taking longer at deadlifts will improve (get better) the more you keep at it. I don't specifically target forearms, so I do like to know that I'm pushing them while I row / deadlift, etc.
 
Wiki's are updated by humans, the human that input the text there could be wrong, and as such the data in the wiki is wrong :P

Andy on bb.com says it can be either:
http://www.bodybuilding.com/fun/andy2.htm
In supersetting you have a variety of options, you can either superset within the same body part or you can train two different body parts. For the reason that each body part gets a little rest between sets is that you are constantly moving.
Click to expand...

Same at this wiki:
http://en.wiktionary.org/wiki/superset
(weightlifting) Two or more different physical exercises performed back-to-back, without a period of rest between them. The exercises may employ the same muscle group, or opposing muscle groups.
Click to expand...


This site give guidelines:
http://www.nowloss.com/supersets.htm
- When you do supersets with one pushing exercise like bench press or shoulder press and one pulling exercise like pull-ups or bicep curls…
- You'll perform better in those exercises plus you won't tire out your muscles since you will not be working out the same muscle groups back-to-back but…
Click to expand...
 
Last edited:
Tinuva said:
Wiki's are updated by humans, the human that input the text there could be wrong, and as such the data in the wiki is wrong :P
Click to expand...

Of course, not pointing out which was right, just that there's conflicting opinions.
 
TirNaNog said:
Of course, not pointing out which was right, just that there's conflicting opinions.
Click to expand...
Updated my post, neither is wrong. Seems both ways are a superset.

Here is Mens' Health guide to supersets:
http://www.menshealth.co.uk/building-muscle/fast/mens-health-guide-to-supersets
What are the best muscle-building combos?
Follow these superset combinations to achieve your chosen result. Do 10 repetitions of each exercise (20 reps per superset in total).
An isolation exercise + a compound exercise = 1 superset for super results
Cable crossover + Flat bench dumbbell press = Bigger chest
Cable reverse flys + Wide grip pull-up = Wider back
Leg extensions + Front squat = Larger quads
Hamstring curls + Stiff leg deadlift = Powerful hamstrings
Concentration curls + Underhand pull-ups = Massive biceps
Parallel bar dips + Tricep pushdowns = Tighter T-shirt sleeves
Standing dumbbell press + Lateral raises = V-shape shoulders
Barbell deadlift + Back extensions = Stronger glutes
Click to expand...
 
Another interesting article:
http://badassfitness.typepad.com/badass-fitness/2010/06/drop-sets-super-sets-whats-best.html

Super Sets: These are consecutive sets, no rest in between. You can do them for the same muscle, like biceps or triceps, or for opposing muscles like back and chest. You can also do them for unrelated muscle groups like quads and shoulders - a surefire way to get your blood pumping from one end of your Badass to the other.

I love Super Sets for their efficiency. By working these muscles in a bam-bam, no-rest pattern, you can blow through a challenging, butt-kicking routine pretty quickly. It also keeps your heart rate up and boosts growth hormone levels by boosting lactic acid production. And depending which muscle groups you superset, you can activate a lot of muscles in a short period of time. Remember: More muscle = higher metabolism = a leaner Badass.
Click to expand...

and here...

http://www.livestrong.com/article/106421-types-weight-training-sets/
Super Sets
Pairing exercises is called super setting. You do not rest between pairings, but only on completion of the second exercise within the super set. There are three main types of super sets.
Agonist super sets: Pair exercises that work the same muscle group. For example, do lunges and squats or bench presses and pushups.
Antagonist super sets: Pair exercises that work opposite muscle groups, such as lat pull downs and shoulder presses or leg extensions and leg curls.
Upper body/lower body super sets: Pair exercises that work the upper and lower body, such as bench presses and lunges or step-ups and bicep curls.
Super sets allow you to perform more work in less time, which makes them very useful if you only have a short time to work out. All super set methods will increase the intensity of your workout by reducing the amount of time you rest.

Tri Sets and Giant Sets
If you combine three exercises, this is called a tri set. Groupings of four or more exercises are called giant sets. Both tri sets and giant sets will further increase the intensity of your workout.
Drop Sets
Drop sets are used by bodybuilders to increase muscle mass and also will increase your muscular endurance. Drop sets allow you to extend your set beyond its normal termination point. Usually, when performing any exercise, you have to stop because your muscles are tired. However, they are only too tired to lift the weight you are using and are not completely exhausted. When performing drop sets, once you have reached muscular failure--the point at which you can't continue lifting the weight--you immediately reduce, or drop, the weight and continue your set using a lighter weight to work your muscles more intensely.
An example for bicep curls would be performing 10 reps using 35 pounds to failure, then seven reps using 27.5 pounds to failure, finishing with six reps using 20 pounds to failure.
References
"Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building"; Robert Kennedy; 2008
"Weight Training For Dummies"; Liz Neporent, Suzanne Schlosberg, Shirley Archer; 2006
"Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
Click to expand...
 
Status
Not open for further replies.
Back
Top
Sign up to the MyBroadband newsletter
X