For the past 6 months my routine has been based upon a variation of Max-OT. Lots of rest between sets to make sure I'm fresh for the next one for "maximum overload." Max-OT forbids the use of supersets, claiming it wears out the muscle and doesn't allow it to reach it's full potential of overload.

Having said that, I tried Max-Ot for 6 months, and saw tremendous strength increase, but I haven't really put on any size.

So my question is, what are the benefits of supersetting, other than getting a tremendous pump while working out? Can someone explain to me why it's more beneficial to wear the muscle out quickly than it is to give it rest?

Also, what is the correlation between the bicep and tricep while supersetting? How does one benefit the other in the context of supersets?

I tried supersets today and I liked the good pump I felt, but I want to be more educated about the benefits (or lack thereof) before I continue on.

If you've been doing Max-OT for the last 6 months and have gotten stronger, then this would be a good time to switch things up a bit.

Benefits of supersetting:

a)The body is jolted out of its complacent state, forced to adopt to a different method of training, which quite possibly can translate into new muscle.

b) Decreases time spent training, should this be an issue.

c) After a pure strength training phase, in your case Max-OT, supersetting is a great way to kickstart hypertrophy.

d) Since you are working quickly (no rest between sets) it will also assist as an aerobic benefit. i.e., more potential for fat loss. More blood flow into the muscle worked and capillary intrusion.

e) Intensity technique. If you perform compound supersets - 2 exercises back to back for the same muscle group - my favorite way of supersetting, it will be a very exhausting and demanding style of training which requires extra recovery and more attention to nutrition and protein intake. But if used with cautious moderation, expect some good muscle gains.

I would suggest not basing an entire routine on supersets alone, but seed them in intermittantly on occasion, otherwise the natural lifter can be left severely overtrained if they are not predisposed with superior genetics.

You received a lot of information about supersetting, so that answers your direct question.

However, it seems like you have an indirect question.

I doubt your concern is about supersets or Max-OT, but it seems what you are REALLY interested in is how to effectively gain mass.

If that is the case, supersets are NOT the answer. They are only part of the answer.

It's like wanting to build a house. What is the right tool? Answer? Not one, but many: hammers, drills, etc and so on.

Supersetting is one tool. Max-OT is one training style.

If you really are serious about putting on mass, you owe it to yourself to learn at least these basics:

1. Seven laws of training (overload, overcompensation, specificity, specific adaptation to imposed demand, individual differences, general adaptation syndrome, use/disuses)

2. Types of muscle fibers and how they respond to training

3. Why time under tension and tempo are important, and how 8 reps on my program can be completely different than 8 reps on yours if we use different tempos

4. Periodization principles

5. The rep-range continuum (i.e. the general difference between doing 1-rep sets and 100-rep sets)

6. Advanced techniques, such as: supersets, trisets, partial reps, forced reps, negatives, dropsets, 1 1/2, 21s, mechanical advantage sets, etc)

This is by no means a comprehensive list, but an example of tools that just a little research will help you build the house you want. Max-OT is one blueprint, supersetting is one tool, learn them all to find out what is most effective for you.

Jeremy

For the past 6 months my routine has been based upon a variation of Max-OT. Lots of rest between sets to make sure I'm fresh for the next one for "maximum overload." Max-OT forbids the use of supersets, claiming it wears out the muscle and doesn't allow it to reach it's full potential of overload.

Having said that, I tried Max-Ot for 6 months, and saw tremendous strength increase, but I haven't really put on any size.

So my question is, what are the benefits of supersetting, other than getting a tremendous pump while working out? Can someone explain to me why it's more beneficial to wear the muscle out quickly than it is to give it rest?

Also, what is the correlation between the bicep and tricep while supersetting? How does one benefit the other in the context of supersets?

I tried supersets today and I liked the good pump I felt, but I want to be more educated about the benefits (or lack thereof) before I continue on.

You received a lot of information about supersetting, so that answers your direct question.

However, it seems like you have an indirect question.

I doubt your concern is about supersets or Max-OT, but it seems what you are REALLY interested in is how to effectively gain mass.

If that is the case, supersets are NOT the answer. They are only part of the answer.

It's like wanting to build a house. What is the right tool? Answer? Not one, but many: hammers, drills, etc and so on.

Supersetting is one tool. Max-OT is one training style.

If you really are serious about putting on mass, you owe it to yourself to learn at least these basics:

1. Seven laws of training (overload, overcompensation, specificity, specific adaptation to imposed demand, individual differences, general adaptation syndrome, use/disuses)

2. Types of muscle fibers and how they respond to training

3. Why time under tension and tempo are important, and how 8 reps on my program can be completely different than 8 reps on yours if we use different tempos

4. Periodization principles

5. The rep-range continuum (i.e. the general difference between doing 1-rep sets and 100-rep sets)

6. Advanced techniques, such as: supersets, trisets, partial reps, forced reps, negatives, dropsets, 1 1/2, 21s, mechanical advantage sets, etc)

This is by no means a comprehensive list, but an example of tools that just a little research will help you build the house you want. Max-OT is one blueprint, supersetting is one tool, learn them all to find out what is most effective for you.

Jeremy

Could you please write this book?:bow:

I know like 4 of those. I don't mean the numbered parts, I mean the words inside the numbers...

I was toying with writing it, then I got Ian King's Get Buffed. He covered it all.

Jeremy

Could you please write this book?:bow:

I know like 4 of those. I don't mean the numbered parts, I mean the words inside the numbers...

I was toying with writing it, then I got Ian King's Get Buffed. He covered it all.

Jeremy

Thanks, I'll get that asap.

a)The body is jolted out of its complacent state, forced to adopt to a different method of training, which quite possibly can translate into new muscle.

HUGE, HUGE bump to this!

I was never a fan of supersets. My mindset is quite similar to the authors' of MAXOT (similar but not the same) when it comes to training and my style had been somewhat similar for a long time. Then my trainer had me dramatically change my workout and incorporated supersets, twice per week, for bicep/triceps. I believe this change (as mastover pointed out) gave me dramatic benefit as my arms gained size rapidly.

SuperSets were my first method of working out. And besides HIT, the only one I have used for any length of time. Everyone should try them to see how they feel about them.