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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,974
1/14/13 12:50 P

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NancyAnne,
Great explanation! Makes sense. Thank you for taking the time to explain. emoticon

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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1/14/13 7:15 A

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I just made a workout plan for a distance client who only has 30 minutes to workout. I supersetted her for three sets, then 3 minutes of plyometric moves to get her heart rate back up, then back into the next superset. Keeps her in cardio mode the whole time. She really likes it!

As long as your supersets are of muscle groups that are not supporting each other (i.e. Shoulders and calves), you shouldn't have to lower the weight. One rests while the other works. However, if you aren't resting at all and moving from #1 to #2, then back to #1 again, by the end of the set chances are you will be getting less reps out, simply because the muscle didn't have time to rest to full recovery. And that's Ok. The thing is to keep it challenged.

If, however, you are supersetting two moves for the same muscle group (great for completely exhausting a muscle, and you would need to rest just a bit between supersets for this to be fully effective), or antagonistic (opposing) muscle groups (i.e. Back and chest) the weight will have to be reduced just so you can get through it. This is because with antagonistic muscles one usually supports or stabilizes the other.

Hope that makes sense!

Edited by: NANCYANNE55 at: 1/14/2013 (15:07)
Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,974
1/13/13 10:25 P

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Thanks for the explanation! I was just experimenting with something like that because of lack of time (had only 35 minutes) and was switching between upper and lower or core exercises, one rep of each then repeat for total of 2-3 reps each.
Would you recommend reducing resistance when doing this? I had the feeling that I had a little more trouble with good form and reps.
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 18.1
 
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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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1/13/13 10:06 P

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Back-to-back with no rest. Technically, a superset is two exercises, triset is three, and giantset is four of more. But often people will call all of them "supersetting".



Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,974
1/13/13 10:01 P

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Nancyanne, what does "supersetted" mean?

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 18.1
 
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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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1/13/13 9:50 P

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Dumbbells are a GREAT way to get a good workout! Here's some ideas. If you don't have a bench, use the floor for the lying exercises and a chair for the rows. You can do the calf raises on a step:

DB squats supersetted w/ Dumbbell Bench press
DB Walking lunges supersetted w/ DB flyes
Single-leg Calf Raise holding heavy dumbell (switch sides, no rest between sets)
Dumbell rows, all one side then the other (switch sides, no rest between sets)
Lying Dumbbell pullovers supersetted w/ Weighted crunches holding a dumbbell
Dumbbell shoulder press supersetted w/ Standing weighted side bends holding Dumbbell
Front raises tri-setted with lateral raises and bent reverse flyes for rear delts
Tricep kick-backs (switch sides, no rest between sets)
Single-Arm Hammer Curls (switch sides, no rest between sets)

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/


 Pounds lost: 27.0 
 
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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,974
1/13/13 4:39 P

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Dumbbells work great for any upper body exercises and some core and leg exercises. There is a lot of exercises mentioned in the Spark exercise section. My favorite are chest press, chest fly, one-arm row, lunges with dumbbells. Another inexpensive tool to get is the rubber bands, a set of 3 is only about $15.00 and you can work your whole body with those. emoticon

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 18.1
 
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DADDYNARD's Photo DADDYNARD SparkPoints: (1,130)
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1/13/13 2:29 P

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Hello Team

Can someone give me ideas on what type of dumbell exercises to do when i can not make it to the gym



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