workout advise needed

debo · Post by **debo** » Fri Mar 30, 2007 8:13 pm

i was thinking of doing supersets, i was wondering how many reps , sets and rest between sets

swanso5 · Post by **swanso5** » Sat Mar 31, 2007 2:41 am

there's a few ways you can go

1 - antagonist muscle s/s i.e. chest/back...quads/hams...tri/bi...low back/abs

2 - opposite movement plane s/s i.e. bench/row...pull up/shoulder press...curl/ext

3 - pre fatigue s/s i.e. isolation exercise followed by compound for same muscle - fly/bench

4 - post fatigue s/s i.e. compound followed by iso for same muscle - benc, fly

5 - pre and post fatigue i.e. iso / compound / iso - fly/bench/fly

1 and 2 are good for strength increases...3 and 4 are good for when you have stronger muscles in a certain movement and you want to target them such as strong triceps so chest doesn't get very much stimulation during benched so you'll do a chest exercise first so it does and vice versa...5 is very hard and should probably be done sparingly

what are you training for??

debo · Post by **debo** » Sat Mar 31, 2007 11:54 am

i'm just trying to get in shape, I work 50 hrs a week & doing heavy lifting.

swanso5 · Post by **swanso5** » Sun Apr 01, 2007 1:17 am

in that case use number 2 something like this

1 - squat 4 x 6...inverted row / push up or if you can do 20 perfect push ups bench press 3 x 10...chin up or reverse grip pulldown / db shoulder press 3 x 10

2 - deads 4 x 6...pull up or wide grip pulldown 3 x 10...push up or db bench / seated cable row 3 x 10

leave abs and arms out for now and see how you go for time and recovery...train 3/week alternating days