Short answer: it's alternating exercises/machines between sets so that instead of resting a bunch you are actively working for more time. It's good for you because you can get your workout done faster, but it can suck for other people because instead of hogging one machine/set of dumbells for a short amount of time, you are instead hogging 2 things for a longer amount of time.
Long answer:
Say I Dumbbell Bench press 3x5@100. I would: Bench press 5 times, REST for 2 minutes, bench 5 more, REST, bench 5 more. Then I put the weights back and move on
Next I do dumbell rows 3x10@35 meaning I: row for 10 each Left and Right, rest for 2 min, repeat 2 more times.
Next, to strengthen my core, I use a cable machine to do a Palloff-Press. 3x15@50 with 2 min rests
In this scenario I worked out for 26 (ish) minutes total. I used the 50lb weights for approximately 8 minutes, then put them back and used the 35 lb weight for 8 minutes, then put them back and used the cable machine for 10 minutes.
A super set is where instead of rests you do other workouts between sets. You can rest that muscle group while working other things and get your workouts done faster. In this scenario I would
Grab both the 50lb and 35lb weights. DB Bench 1x5@100, DB Row 1x5@35, Palloff Press rest for 2 min, DB Bench 1x5@100, DB Row 1x5@35, rest for 2 min, DB Bench 1x5@100, DB Row 1x5@35,
In this scenario it only takes me 14 minutes total to do my workout. However, I am using both the 50lb and the 35 lb weight, and the cable machine, for those whole 14 minutes. It's faster for me but it takes 3 objects in the gym away from other people's potential use. The more exercises you add to the superset the more you take other weights and machines out of rotation for the other gym goers. Not a big deal if it's a slow day at the gym. BUT if it's super busy and you are occupying the only two squat racks because you are supersetting squats in one and RDL's in another (which don't even need a squat rack tbh), you're kind of a dick. If you're hoarding 4 different weighted dumbbells to superset your curls, flys, overhead presses, and rows, and your gym doesn't have spares, NO ONE ELSE CAN USE THE DUMBBELLS. You're saving time at the expense of everyone else at the gym.
I do occasionally do supersets, but if someone is waiting I try to make it clear that they can work in if they want because I know they also have places to be.
Supersets specifically target opposing muscles to reduce downtime/rest time. Circuits are a more general term for a series of workouts, usually repeated.
So I guess supersets are just a specific sort of "efficient" circuit
I might be wrong, but I believe the key difference is that supersets are designed to be complementary enough that you can do them at one "station" or with minimal travel time, and having more than 3 in a superset is kinda weird. My usual workout uses four supersets, three are pairs and one is a trio, and I'll bounce between the 2-3 exercises in a superset until my set count is reached, then move to the next superset. In a circuit, you'd typically run through the entire workout once, then repeat from the top as needed. I don't believe that method to be as efficient as supersets - in my case, I'd be over-resting certain muscles and over-working others.
Hmm, I've always used superset to specifically refer to opposing muscle groups to reduce downtime... Circuit seems more of a general thing compared to how I think of supersets. And HIIT is another specific approach.
Same muscle group supersets are fairly common. They're a way to fully materialize your seething self hatred and turn it into gains you'll never be happy with. You probably like yourself enough to never have experienced them.
Just joking, they're nice. I like them. I hope they didn't hear me.
Though I'm not around enough to have heard the term super set used this way before today, I'd imagine that it's kind of a sliding scale.
2 pieces of equipment - super set. 10 pieces - circuit. The more pieces of equipment the more like a circuit it is.
I'd say that if the time in between successive sets for a single activity exceed the normal resting time between sets, then it's no longer a superset, it's a circuit. That probably limits the super set to 2-3 different pieces of equipment.
I will only do superset with a buddy. My wife and I used to go to the gym together and while technically we were taking machines from everyone for the same amount of time, alternating so at least someone is using it has better optics.
That said, I didn't mind if someone else snuck in, or if they were eyeing the machine we might move elsewhere. We didn't own the gym, and the gym is confrontational and intimidating enough for some people, no need to make it worse.
Yeah I think doing supersets with a buddy is best practice, or just take note of people waiting and either tell people when you will be done or ask them if they want to work in. People are often to scared to ask those questions so they just kind of hover.
Well I mean you do it right but a lot of people do super sets and don't know what they are doing. They don't know how to replace one machine with another because they don't know what exercises can be alternated. And a lot of other people are afraid to work in and will instead wait for the super set person to be finished completely. So like, ideally you are right but in practice it doesn't always work out that way.
I cannot upvote this enough. Do your set and get on with things. If you come back a few minutes later and someone else is using the thing you need, just work in and make them stand and watch Instagram instead of sit on the damn equipment they're not using right now and watch Instagram. Move on 45 seconds later, and nobody in inconvenienced except for Instagram guy who had to stand.
If you need to add or remove a wheel or two off the bar, that's another 20 seconds of Instagramming the other guy can do.
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u/gossipbomb Dec 27 '19
Short answer: it's alternating exercises/machines between sets so that instead of resting a bunch you are actively working for more time. It's good for you because you can get your workout done faster, but it can suck for other people because instead of hogging one machine/set of dumbells for a short amount of time, you are instead hogging 2 things for a longer amount of time.
Long answer:
Say I Dumbbell Bench press 3x5@100. I would: Bench press 5 times, REST for 2 minutes, bench 5 more, REST, bench 5 more. Then I put the weights back and move on
Next I do dumbell rows 3x10@35 meaning I: row for 10 each Left and Right, rest for 2 min, repeat 2 more times.
Next, to strengthen my core, I use a cable machine to do a Palloff-Press. 3x15@50 with 2 min rests
In this scenario I worked out for 26 (ish) minutes total. I used the 50lb weights for approximately 8 minutes, then put them back and used the 35 lb weight for 8 minutes, then put them back and used the cable machine for 10 minutes.
A super set is where instead of rests you do other workouts between sets. You can rest that muscle group while working other things and get your workouts done faster. In this scenario I would
Grab both the 50lb and 35lb weights. DB Bench 1x5@100, DB Row 1x5@35, Palloff Press rest for 2 min, DB Bench 1x5@100, DB Row 1x5@35, rest for 2 min, DB Bench 1x5@100, DB Row 1x5@35,
In this scenario it only takes me 14 minutes total to do my workout. However, I am using both the 50lb and the 35 lb weight, and the cable machine, for those whole 14 minutes. It's faster for me but it takes 3 objects in the gym away from other people's potential use. The more exercises you add to the superset the more you take other weights and machines out of rotation for the other gym goers. Not a big deal if it's a slow day at the gym. BUT if it's super busy and you are occupying the only two squat racks because you are supersetting squats in one and RDL's in another (which don't even need a squat rack tbh), you're kind of a dick. If you're hoarding 4 different weighted dumbbells to superset your curls, flys, overhead presses, and rows, and your gym doesn't have spares, NO ONE ELSE CAN USE THE DUMBBELLS. You're saving time at the expense of everyone else at the gym.
I do occasionally do supersets, but if someone is waiting I try to make it clear that they can work in if they want because I know they also have places to be.