Reverse SuperSetting for mass increase

[celine]

hi i read in a article about reverse supersetting and was wondering what yr thoughts might be in this ..It said that you could increase muscle mass using this method.. instead of decreasing in weight per drop you would increase to yr max per drop set:weightlift2:

[Erik]

I'm not familiar with the term 'reverse supersetting'. Any chance you can post a summary of what this training technique entails?

[smuggie]

hi i read in a article about reverse supersetting and was wondering what yr thoughts might be in this ..It said that you could increase muscle mass using this method.. instead of decreasing in weight per drop you would increase to yr max per drop set:weightlift2:

Supersetting and drop setting are not the same thing.

[chantilly]

I'm not familiar with the term 'reverse supersetting'. Any chance you can post a summary of what this training technique entails?

I suspect she means the reverse of drop sets... not sure what you would cal that... maybe "up sets" :D

[smuggie]

I suspect she means the reverse of drop sets... not sure what you would cal that... maybe "up sets" :D

That sounds like it could be very upsetting. :funny:

I think she means reverse drop sets. I just googled it, but didn't come up with much.

[celine]

hi, sorry my bad i did mean reverse drop sets{upsets] misprint...

[mini-muscles]

I suspect she means the reverse of drop sets... not sure what you would cal that... maybe "up sets" :D

I've seen it called an "ascending pyramid." There's also "yo-yo" sets, where you start heavy, drop to a lighter weight for more reps, and then return to your original heavy weight. I can't really say if those are any more "effective" than any other intensity technique, but it does make you crazy sore.

[celine]

hi erik, sorry i did mean reverse drop sets. It was saying that for example if u did 30kg max in bicep curls then you would would work your way from light to your max weight but doing the same reps per drop set so by the time you reached your max your muscles would be completly fatigued.does that make sense

example.
drop1 15kg @4-6 reps by 3 sets x90 sec rest
drop2 25kg
drop3 30kg

how can u increase yr max if yr starting below yr max each set.to increase muscle mas u need to put the muscle under stress but if u do this sort of w/o over say 4-6 weeks would nt yr body loose strenghth or codionition itself to that weight so how can u increase / mass i cant get my head around this theroy and iv miss placed the article. Its something i read that has caught my curiosity.

[jaleena]

I might not be understanding, but it looks like a progressive warm-up to me. This is what I'll most often do, sets of 5 from the empty bar up to whatever my top set of 5 is. Usually three top sets, but sometimes that's different--could be feeling like going heavier/less reps for a set, or could feel like I have some endurance and go for 5x5.
I'm always stronger when I warm up gradually. Suddenly having heavy weight in my hands will kill the lift for me--apparently my CNS just hates it.

[smuggie]

I might not be understanding, but it looks like a progressive warm-up to me. This is what I'll most often do, sets of 5 from the empty bar up to whatever my top set of 5 is. Usually three top sets, but sometimes that's different--could be feeling like going heavier/less reps for a set, or could feel like I have some endurance and go for 5x5.
I'm always stronger when I warm up gradually. Suddenly having heavy weight in my hands will kill the lift for me--apparently my CNS just hates it.

It's not a progressive warmup, because you don't rest in between the upping of the weights, just like you don't rest in between the reducing of the weights in regular drop sets.

[jaleena]

Oh, well. Then I don't see how this promotes increasing a max.

[smuggie]

Oh, well. Then I don't see how this promotes increasing a max.

Céline wasn't asking if reverse drop sets are good for increasing a max, she was asking if they're good for increasing muscle mass. http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/doslol.gif

[jaleena]

Oh. Where's the dunce cap smilie?
I've increased mass in my time, but I don't know as I've gone about it the fastest way.

[smuggie]

Oh. Where's the dunce cap smilie?

http://img.photobucket.com/albums/v614/montagnu/general%20smilies/dunce.gif

[celine]

well it must 'nt be vey popular system because no ones really heard about it .

[Erik]

It just doesn't make sense that it'd be beneficial. The first sets are so submaximal, progressing to less submaximal, with each increase - so, you end up with all this residual fatigue from your early sets negatively affecting performance and subsequent intramuscular tension on the muscles.

Sure you get in a lot of volume, but most of it tremendously submaximal.