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    Registered User BigZee60's Avatar
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    Can you superset bench press with pull ups

    In my upper body workout, I always superset almost everything. Some people have told me that I should not superset bench press and pull ups. Is this right or wrong. Also, I am a beginner and have working out for almost a year, but I still look like I don't lift. What is the best split/program for a person like me except 5*5.
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    Originally Posted by BigZee60 View Post
    In my upper body workout, I always superset almost everything. Some people have told me that I should not superset bench press and pull ups. Is this right or wrong. Also, I am a beginner and have working out for almost a year, but I still look like I don't lift. What is the best split/program for a person like me except 5*5.
    You can try that also rows vs. bench is good.
    But if you are saying you aren't putting on mass and form, then maybe you are training too much or not eating enouph.
    If you always superset, I bet you are not putting in the effort and intensity that is required to reallly get big. Try NOT supersetting, instead just focus on one muscle group like chest and tris, then back and bis another day, legs another day, then shoulders on their own day as well. You might need to really focus on the muscle group if you are not getting the results you want.
    Giving unwanted advice to gym goers for years.
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  3. #3
    Registered User tastan's Avatar
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    Originally Posted by BigZee60 View Post
    In my upper body workout, I always superset almost everything. Some people have told me that I should not superset bench press and pull ups. Is this right or wrong. Also, I am a beginner and have working out for almost a year, but I still look like I don't lift. What is the best split/program for a person like me except 5*5.
    it's ok to superset those together. I'll be doing that tonight actually. But I don't always do that, meaning not every workout.
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  4. #4
    Real talk, peace. BobLoblawBrah's Avatar
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    yes but you might have to adapt to the conditioning required to hit your reps. its easy for 1 or 2 sets but you need to learn to handle the last couple so dont be discouraged if your second exercise output declines as your workout goes on initially.

    push pull supersets get me a nice pump too and make you really work.

    you might want to try a horizontal pull to go with bench and pullups to go with a vertical press
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    Yeah you could do that it works for many people, I find when I do so it slightly lowers my numbers so I prefer not to.

    In fact, I prefer to have a full rest day between chest and back otherwise it slightly affects my lifts and I like to be at 100%.

    If you're doing some kind of dual factor training where you're not fully recovered for your workouts this might be optimal for you, but hitting everything once per week with optimal rest gives me the best results.
    height: 6'2", weight: 210 lbs, bf: approx 15%

    slight decline bench: 215 3x8, pull ups: bw+5 4x8, wide grip bent rows: 200 3x8

    front squat: 210 3x8, conventional deadlift: 360x10, romanian deadlift: 315 3x8
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    Bench/Row crew checking in.
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    Originally Posted by BigZee60 View Post
    In my upper body workout, I always superset almost everything. Some people have told me that I should not superset bench press and pull ups. Is this right or wrong. Also, I am a beginner and have working out for almost a year, but I still look like I don't lift. What is the best split/program for a person like me except 5*5.
    There are some benefits to supersetting agonist/antagonist muscle groups, ie bench press/pull ups.

    Reciprocal Inhibition
    http://en.wikipedia.org/wiki/Reciprocal_inhibition

    Agonist/Antagonist muscles work in tandem.

    Agonist muscles are similar to a gas pedal.

    Agonist muscles are similar to a brake pedal.

    In performing a bench press, anterior deltoid/pecs/triceps are the working muscles, the Agonist Muscles.

    In performing a bench press, the lats/biceps and posterior chain are the antagonist muscles, the Antagonist Muscles.

    Central Nervous System, CNS

    The CNS is somewhat like an overly protective mother.

    In preforming an exercise that the CNS deems to be creating too much force (heavy load or explosive force), it uses the Antagonist Muscles to slow the force down, ride the brakes.

    The end result is that it limits you to how much force you can produce, how much weight you lift.

    Supersetting Agonist/Antagonist Muscles

    What this does is de-activate the Antagonist "Braking Mechanism".

    That allows you to produce more force in the bench press and pulldown.

    Antagonist Stretching

    Another method that de-activates the Antagonist "Braking Mechanism" stretching the Antagonist Muscles prior to preforming an Agonist Exercise.

    Another Benefit of Agonist/Antagonist Supersets

    Injuries are common with an Agonist Muscle Group is stronger than its counter Antagonist Muscle group.

    Supersetting insure that both groups remain of equal strength. Thus, an injury is less likely.

    Kenny Croxdale
    Last edited by kennycroxdale; 05-23-2015 at 09:35 AM.
    I guarantee it will Never work, if you Never try it.
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