I tried a GM/leg ext/calf raise giant set yesterday after front squats, and I must say, it was a GREAT workout. Kept my heart rate way up, and I didn't feel any fatigue prior to each set. It's almost like the leg extensions helped work the lactic acid out of the hammies before it was time for the GM's again. And I felt absolutely NO antagonism from the hammies on the leg ext, and vice versa, so the weight felt "lighter" somehow. I don't normally do leg extensions, but my GM numbers were a personal best. A great workout indeed.
I've heard it been said that working the antagonist first will help you in your lift, but I never believed it until I tried it. I searched this and other forums, but couldn't find any useful info. So, anyone care to share their experiences with supersetting, or have any scientific info on the subject?
Now because yesterday's workout was so intense, I'm seriously considering trying an upper/lower body split just so I can superset my upperbody as well. Something like this is what I might try:
Wide-grip Decline Bench
High Row or Reverse Fly
Close-Grip Incline Bench
Cable Row or DB Row
Military Press
Chins
Tricep Extension
BB Curl
Three sets of each with two minutes rest between each superset.
It seems to me that supersetting in this way in a bodybuiling aspect (slow negs, 8-10 reps, not to total failure) could be quite useful. It seems also that the increased intensity would release more hormones due to the increased stress, kind of like why compound is better than isolation. Training this way could be done more frequently as well due to decreased recovery time as long as sets aren't taken too far into failure. I always hated working sore muscles as antagonists anyway. It just didn't seem right.
So, thoughts? Opinions? Let's hear it...
I've heard it been said that working the antagonist first will help you in your lift, but I never believed it until I tried it. I searched this and other forums, but couldn't find any useful info. So, anyone care to share their experiences with supersetting, or have any scientific info on the subject?
Now because yesterday's workout was so intense, I'm seriously considering trying an upper/lower body split just so I can superset my upperbody as well. Something like this is what I might try:
Wide-grip Decline Bench
High Row or Reverse Fly
Close-Grip Incline Bench
Cable Row or DB Row
Military Press
Chins
Tricep Extension
BB Curl
Three sets of each with two minutes rest between each superset.
It seems to me that supersetting in this way in a bodybuiling aspect (slow negs, 8-10 reps, not to total failure) could be quite useful. It seems also that the increased intensity would release more hormones due to the increased stress, kind of like why compound is better than isolation. Training this way could be done more frequently as well due to decreased recovery time as long as sets aren't taken too far into failure. I always hated working sore muscles as antagonists anyway. It just didn't seem right.
So, thoughts? Opinions? Let's hear it...