How would I do supersets?!


Question: How would I do supersets.?
How will I do supersets for getting a bigger chest, bigger triceps AND bigger biceps.?

I do biceps monday, triceps tuesday, chest wednesday.

I don't want anything in lbs. I want it all in kg.

For biceps I use 15kg on each arm for standing dumbell curls and do 3 sets of 8 reps which is when I fail.

I don't understand what supersets would do for my biceps in this case. I fail on the 8th rep, then wait 30 seconds and I can get to 8 again and fail, same for the 3rd. Do I need to do supersets for biceps.? Same goes for triceps.

BUUUTTTT... with my chest, it seems to me like my triceps fail before my chest does. What can I do to make my chest kill before my tris.? Is this the case when I use supersets.? And how would I go about it.?Health Question & Answer


Answers:
Supersets are good to do every now and then. I don't recommend throwing them in every workout. I'll layout my format for getting BIG, it's worked for me. Do a minimum of 4 exercises (max of 5) per body part. For the first 3 exercises do 3 sets with reps of 10-8-6 and increase the weight as your drop the amount of reps. eg. 10 reps at 20kg's, 8 reps at 25kg's and finish with 6 reps of 30kg's. For the last exercise do 2 sets until fatigue making sure you get at least 8 reps out. If you're trying to get large, forget supersets and go back to basics. The core exercises will benefit you much more!
And your tri's are failing before your chest because they're either hurting from the previous day's workout (tri's are followed directly by chest in your routine) or because you have no tri's and they're engaging more than your chest to lift the weight. Try doing bi's chest then tri's, see how that goes.
I recommend perusing http://bodybuilding.com Health Question & Answer

i do a spilt routine where i do

monday - chest, triceps, back and biceps

wednesday - legs and shoulders

friday - same as monday again

this works well for me and i can do supersets which i do once a week usually on monday.

supersets usually just consists of doing one exercise after the other with little or no rest in between. for example do a set of dumbell chest flyes and then go straight to bicep curls and repeat this until all your sets are complete. also work your triceps after your chest as your triceps do alot of work in chest exercises anyway.

good luck hope this helpsHealth Question & Answer

dude u need to first reduce the weight ur lifting and try to lift that lesser weighed dumbell to at least 10-15 reps...once ur done on that then u can progress to 15kg...

Try to keep ur sets between 10-20 reps....

Or u could but will have to push each of ur sets a notch to 9 without failing.... but if u are struggling...u will have to reduce the weight ur lifting...
Health Question & Answer

keep doing more of the exersize that you need more work in. what ever you need to make more stronger, train that one, then let it rest until it doesnt hurt any more then train it agian. Health Question & Answer

a superset is when you do two a set of two or more different exercises back to back with no rest in between each exercise.

an example for your chest is doing a set of dumbbell flies to failure, and then immediately start dumbbell presses

an example for your tris would be doing lying tricep extensions to failure, and then with no rest doing close grip bench press.

an example for your biceps is doing hammer curls followed by regular curls, you get the idea

you dont need to add these kinds of intensity exercises unless you arent making gains. i wouldnt set up my split like that either. try something like chest/tri, delts/traps, back/bis, legs. theres lots of sites that offer different workout routines. as for your chest, try out different exercises and see what works for you. and dont sacrifice form for weight. hope this helpsHealth Question & Answer



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