People tell me the way the build muscle (I assume that is hypertrophy) is to overload the muscle e.g. trying to lift a 5 rm weight 6 times. But it seems doing supersets with a short rest periods (60 secs) is another method.

If I do supersets (especially with short rests) I get so exhausted there is no way I am going to lift heavy; the supersets may overload my heart but I don't think they do much for the muscles as I will be lifting lighter.

Please advise, thank you.

Overload:

- more weight
- more reps
- more sets
- greater density of work (volume in respect to time)
- more force

Hypertrophy results when you have enough overload in an overall anabolic state (e.g. while maintaining a caloric surplus and getting enough of the individual macronutrients).

Supersets and shortened rest periods fall under density. More work in less time. If you have to lower the weight too much, the benefit from the great density will not outweigh the cost from using less weight.

Supersets and shortened rest periods fall under density. More work in less time. If you have to lower the weight too much, the benefit from the great density will not outweigh the cost from using less weight.[/quote]


So what you are saying supersets can be used to build muscle providing not too much weight is sacrificed.

If the weight I handle in supersets is about 20 per cent lower than when I do normal sets am I sacrificing too much weight? Would it be better to follow the max-ot principles than to use supersets?

Forgot to mention my lifting tempo for the supersets is 4010 - the negative is 4 secs/this makes it even more strenuous.

Normally I can do 3 sets of 10 pullups but in a superset with a slow negative I am lucky to do 3 sets of 5.

I found that I enjoyed my workouts more and still saw great benefits if I stopped worrying about tempo and simply lifted at a swift, controlled pace.

You should compare programs designed for hypertrophy with those designed for fat loss, or strength to get a sense for how they differ.

Got a question of my own and think its suitable for this thread a little okies:

Im planning on using the majority of my working out time to Build more muscle overall chest, arms, back, quads etc, Is it still possible to see all the gains yet loose some Bodyfat doing big compound movements such as deads and squats etc.? I know i would loose much BF as i would if doing cardio majority of time, but will i loose any BF?

Also if I heavy weights train 3 days a week will i loose much muscle tissue if i 2mile run once a week? If so could i combat this instead of running on empty stomach , take a protein shake?

Im planning on using the majority of my working out time to Build more muscle overall chest, arms, back, quads etc, Is it still possible to see all the gains yet loose some Bodyfat doing big compound movements such as deads and squats etc.? I know i would loose much BF as i would if doing cardio majority of time, but will i loose any BF?


Sure is possible. Even without the cardio overkill. It's all about the diet. Might be harder to do if you're already in really good shape, though.

Forgot to mention my lifting tempo for the supersets is 4010 - the negative is 4 secs/this makes it even more strenuous.

...but not more effective.

I suppose my question is - what is more effective for building muscle - supersets or straight sets ( like the max-ot routine)?

I prefer the straight sets.

I suppose my question is - what is more effective for building muscle - supersets or straight sets ( like the max-ot routine)?

I prefer the straight sets.
Overall, straights sets are going to be the bread and butter of your training. The most reliable and easily quantifiable way to overload the muscles is to increase volume over the course of your training by manipulating sets, reps, and/or weight. The other ways of going about it are nice tricks, but progress with them is inherently limited and harder to quantify.

For example, if you want to increase density, the easiest way to go about it is to maintain your current volume while decreasing your rest periods or doubling up on exercises (by supersetting, alternating, performing circuits, etc.). But, you can't decrease rest too much or perform too many exercises back to back because then your performance will start to suffer (as a result of insufficient recovery). As soon as that happens, you won't be able to maintain volume, so you won't be able to overload your muscles. Instead, you'll just create fatigue and exhaustion as you spin your wheels lifting well below your capabilities. Just because it feels like a good workout doesn't mean that it is a successful workout.

I suppose my question is - what is more effective for building muscle - supersets or straight sets ( like the max-ot routine)?

I prefer the straight sets.

In a way, your last point answers your own question. There's more to it, but maybe not as much as you think.

Good general advice is to keep your programming as simple as required to achieve the results you're looking for. If straight sets are working for you, there's not much of a need to look beyond them. Don't go introducing more "advanced" techniques just so your training looks more impressive on paper. There should be a specific purpose for their presence. The logic behind inclusion typically involves the fact that more basic methods have already proven to be less effective, or at least a good faith basis in believing this would be the case if you tried.

It really sounds like your questions are more geared towards the difference between shorter rest and longer rest between sets. Supersets don't have to be short rest, and if you applied shorter rest parameters to your straight sets, your total volume would suffer similarly.

Again, if you're progressing nicely with results related to your goals under the rest parameters you've been using, there's limited reason to think you should be doing things differently.

Thanks for the replies and advice.

Supersets worked well while I was cutting - I would say that's the way to go to lose fat, basically I'm just exhausting myself to the limit.

However I don't think supersets are for muscle gain due to the exhaustion as they prevents for me for lifting heavy and well-focused.

Last January while I was doing a deadlift/db bench press/pull up superset I got so exhausted that I was in a daze. Consequently I tripped on one end of my BB and fell on the plates on the other end. Not so funny - I dislocated a finger and crushed my thumb joint.

Just need to know, is 1 g of protein per every lb of bodyweight the daily intake to to build muscle or simply maintain it?

Just need to know, is 1 g of protein per every lb of bodyweight the daily intake to to build muscle or simply maintain it?
Just taking in protein doesn't automatically preserve muscle. To build muscle, protein intake, while important, is not as important as your total intake of calories.

1 g / lb of bodyweight is probably a good minimum to consume.

Just taking in protein doesn't automatically preserve muscle. To build muscle, protein intake, while important, is not as important as your total intake of calories.

1 g / lb of bodyweight is probably a good minimum to consume.

Yea im consuming mainly all my calories however I dont think im even getting 155g of protein since my bodyweight is 155lbs, This is bad isnt it?