Do you guys think we should have a Superset / Drop Set FAQ ? With maybe some examples, benefits and stuff ?
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Superset / Drop Set FAQ ?
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Originally posted by pu12en12gDo you guys think we should have a Superset / Drop Set FAQ ? With maybe some examples, benefits and stuff ?
As far as Drop Sets, I think those are evil!
Muwhahaha.Back to the basics!
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I can always use more infoDisclaimer: While I have an M.D. the views I express are not to be taken as medical advice under any circumstances. Please check with your own doctor if you want medical advice as he/she has access to your info and can provide the most accurate advice.
www.pubmed.gov . . . gotta love it
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Originally posted by stonecoldtruthI'd like to see some lower body superset ideas.
Muwhahaha.
squat + DB lunges
squat + calf raise
calf raises + str bar lunges
calf raises + sled press
leg curl + leg ext
squat + wall squat things (squat to parallel + hold til you cant)
calf raise + wall squat things
calf raises + DB Farmer walk (walk around on tip toes holding DB in each hand) ----- Personal fav
DB lunge + DB step ups
str bar lunge + str bar step up
other db/str bar mixture of those two
i cant think of much more right now.. i do alot of weird stuff with calf raises.. cos I either go extremely heavy on them, to the point i can barely walk after for awhile, or i do like 8sets of 12.. and after 3 i superset it with somethin to save time
heres a good calf circuit... you wont want to do it again if you do it once. i try to get it done once a month..maybe twice if im bold
standing smith calf raise thing (12 reps real heavy, static hold 12 sec on last rep)
get heavy DBs and farmer walk longest distance possible
go to sled w/ semi decent weight on and do a set of 12 1 legged calf raise (each leg)
farmer walk those DBs back to the starting point (or same distance you just did)
go back to the smith rack and lower the weight drasticaly and do 1 set of 12 calf raises with toes pointed in, and 1 set of 12 with toes pointed out.
---- repeat 2 more times
this is you beating yourself up for doing it later on in the day
ooo heres a fun one.. i think its called "The Bear"
start with straight bar front squat
go down and on the way up push the bar overhead like a clean press
bring it down gently on the shoulders and do a regular squat
on the way up push overhead again and bring down in front into the front squat in a fluid motion
thats 1 rep
damn i got more coming
uneven squats
1 full set = this for me - doing uneven sets really hits the lower ab area i thinks and targets diff portions of the quad/hamstring and calf sometimes (depending on elevation)
X rep regular squats - usually a few more than the next 2
X rep amnt with left foot elevated (on a plate, or box, whatever you want, diff heights = diff variations! get creative/daring)
X rep amnt with right foot elevated
Clock Lunges (DB's)
get light DBs in each hand
lunge N (sttraight ahead)
lunge NE
lunge E
lunge SE
longe S
lunge SW
lunge W
lunge NW
repeat for X reps
--- fugggggin hard!!
its all about shocking the body... keeping it real ya kno. you dont want to get used to a routine.. a schedule.. or weight amount.. always gotta vary everything.. reps, sets, workouts, angles, timing, rest, etc..
you gotta test your limits to be able to exceed your expectations
im not sure but are drop sets like say DB curls - curl 40/35/30/25 no rest between ?Last edited by jiritt0; 06-11-2006, 03:45 PM.
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Here is one tricep exercise I love that does involce some type of drop set
Bech dips:
BW x10
1 Plate x10 drop to bw x10
2 Plate x10 drop to 1 plate x10 dop to BW x10
3 plate x10 drop to 2 plate x10 drop to 1 plate x10 drop to 1 plate x10
4 plate x10, 3 plate x10, 2 plate x10, 1 plate x10, BW x10
Try 5 if you can and so the same
I hav ento done them in a while but I also did drop sets on Cable Triceps press downs, and on lat pull downs.Last edited by ddawg91; 06-11-2006, 04:59 PM.
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worked in some dropsets on my calves yesterday .... sore as today ....
Standing Calf Raise Machine
3 sets (15 x 180, 15 x 120, 15 x 80)
on the last set I was dying trying to push out the last 5 reps @ 80lbs.jdouchebag for president
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