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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

any suggestions on supersets?

All to failure. Reps on the isolation exercise are 8-10; the compound moves, 3-6.

pecs:
flat fly, run to
incline press

machine fly, run to
dips

cable crossovers, run to
bench press

delts:
laterals, then
militaries or upright rows

lats:
stiff-arm pulldown, then
shoulder-width grip pulldown to chest

"lat shrugs" (hang from a bar or pulldown bar, then shrug your shoulders down as far as possible, to the point that your arms just *start* to bend a bit) then
pulldowns or chins

pullovers, then
rows or pulls

arms:
curls of some form, then
pulldowns or chins to the top of your head

tri. pressdown or isolation exercise of choice, then
parallel dips or close-grip bench press


I rather like supersets, but they seem best suited for some bodyparts than others. For instance, stiff-arm pulldowns followed by reg. pulldowns will blow my lats up like a cobra's hood. They've always worked for my back. But I'm not so sure they've ever been better for, say, pecs, than good ole' straight sets.

That'll vary according to the individual and the exercises they choose. And of course, supersetting like this isn't something I'd necessarily do for very long. If you use it for a few weeks, it should translate to a nice strength increase on your straight set bench, rows, etc., but if done for a very long time (months), the increase is rather modest.

Some also find that it's simply too "aerobic" for them to derive any benefit. I know Dorian Yates commented on this a few times.
 
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