super sets?

[debo]

is super setting the whole body any good?

[Boss Man]

Supersetting can be effective. Can't say 100%, you need do it for all muscles. Might be a tad hard for Legs, without having half a Dumbbell rack around your feet.

[debo]

what would you suggest for a whole body routine ?

[swanso5]

you couldn't superset the same muscle in a full body routine..if you did than you could only do 1 superset set per muscle and then you wouldn't do any shoulders, bi's, arms or abs or you'd overtrain...alterbnate superset can be done though where you superset opposite movements such as this:

horizontal pull - rowing exercise alternated with horizontal push - bench press exercise...vertical pull - pull up exercise alternated with vertical push - shoulder press exercise...for legs you would simply alternate a big exercise such as squats or deads with a glute activation type exercise so all yuor effort goes into the exercise that counts and you'd only do 1 of those per session...if time permits you could add a quick bi/tri superset but if you've done the 1st stuff properly you shouldn't need or be able to do it

[debo]

I was doing bench/rows squat/hamstings militarypress/reverse flys bis/tris 3 x 8 rest 90 sec.

[swanso5]

that's alright what your doing there...a good idea is to make one exercise heavy and the other light to mod say squats x 6 than hams 10 - 15 to keep volume up then the next time do hams heavy and squats light

[debo]

i'm not sure what to do, i am trying to trim down i was thining about curcuit traing.

[swanso5]

something like this:

circuit 1 parameters - 4 x 8
circuit 2 paramaters - 2 x 15

Circuit A
squat, rest 30secs
row, rest 30secs
diamond push up, rest 30secs

Circuit B
deadlift, rest 30secs
bench, rest 30 secs
reverse curl, rest 30secs

mon - circuit A 4 x 8 / circuit B 2 x 15
wed - circuit B 4 x 8 / circuit A 2 x 15
fri - start again

KEEP REST AT 30SECS!!!! TIME IT PERFECTLY