Workout length

A2Z said:
well he said its 24 sets each session...if its 8 reps, then thats 192 reps total :eek:
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That's not so bad. I just finished doing my 15 rep phase, 17 sets supersetted = 255 reps.

Currently on 10 reps x 17 sets again using supersets.

Though admittedly it's only 3 times a week so weekly volume is lower, also the higher reps mean lighter weights.
 
A2Z said:
whats the rep ranges?
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Anything from 12 down to 6 reps per set depending on the weight. I try and keep the movement slow and tight making sure the muscle is working through the movement and not resting.

It's not as hard as it sounds but they key is to keep moving hence super setting. If you hang around you get cold (and risk injury) or or tire quicker. An example of this is to do Flat barbell press, then immediatly do some dumbell flys (having the weights ready).
 
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Admiral Huddy said:
Anything from 12 down to 6 reps per set depending on the weight. I try and keep the movement slow and tight making sure the muscle is working through the movement and not resting.

It's not as hard as it sounds but they key is to keep moving hence super setting. If you hang around you get cold (and risk injury) or or tire quicker. An example of this is to do Flat barbell press, then immediatly do some dumbell flys (having the weights ready).
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Fast explosive Concentric movements (shortening of the muscle) and slow Eccentric (lengthening) are supposed to be the ideal way to perform movements for maximum activation of muscle fibres.

There are a few ways of doing supersets. The one you mention (bench -> flyes) of staying in the same muscle group is more like a pre-fatigue kind of superset and involves lots of lactic acid. I prefer to use antagonist pairs when supersetting. So I'll follow Bench Press with Bent Over Rows, or Dips with Curls, etc.

Not saying one is better than the other, just the way I do it as I find this allows for more weight to be used and thus more calories burned. If I want lactic acid I'll use higher reps :)
 
I find doing a set of negatives is also important and works well. Supersetting does knacker you, the classic bench -> flys I tend to use a lot lighter weight on the flys, or do both sets on lighter weights to achieve a complete set.
 
yea ive got good results since switching to a day just for arms, and supersetting bis and tris
 
I don't do my arms that much at the gym as I find a lot of the other exercises already develop those muscle groups, I still give them a go but I don't spend a huge time on them.
 
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