r/tacticalbarbell • u/Grey_Prince • 8d ago

How do you warmup for a superset?

Let's say I'm starting my session, did my 10 minutes of cardio warmup. I want to superset squats with bench press, is it better to do warmup at the squat bar up until I actually do my first set, and warmup on the bench press during the rest period--or do you prefer to do one warmup set on one, swap to the other, etc until you're warmed up on both, and then start working?

7 Upvotes

89% Upvoted

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6

u/Aggressive__Run 8d ago

Supersets actually arent recommendet in tb

6

u/baribalbart 8d ago

Circuits are fine, including supersets if you follow a golden rule of enough rest between exercises. Source: faq chapter, question "Can I perform my exercise cluster in a circuit fashion? If so can I shorten my rest intervals?"

0

u/Aggressive__Run 8d ago

People who do this in the gym and occupy two things in one should be banned

1

u/fivepennytwammer 7d ago

Either 1) no one needs the equipment in which case no harm, no foul or 2) you just start using the equipment you need. 

2

u/baribalbart 8d ago

If gym not busy and enough equipment/stations then no problem i can see. Depends on the cluster type as well. SQ + BP might be bannable but let it be OHP + SQ (grunt cluster) using same barbell and rack = perfectly fine

1

u/Aggressive__Run 7d ago

I still dont see the point. You are still resting for two minutes between the sets, so you gain nothing at the end. Except you made youserlf busier because you need to remove/put back the weight everytime

1

u/baribalbart 7d ago edited 7d ago

I see one point at minimum = you have more rest time between specific exercises in comparison to straight sets. OHP set > 3 minutes > SQ > 3 minutes > OHP. 6 minutes instead of 3. Considering fatigue and atp consumption it might be closer to effective 4 minutes of rest or so. Still more than 3 minutes of rests for delt and triceps. Reracking does not count. Assuming of course those exercises are antagonists or unrelated muscle groups. However with 2-3 minutes of rest between exercises is less like classic bodybuilding superset, more like paired set. Less time spent lifting with almost same results? Count me in

1

u/Turbulent_Purple1527 7d ago

Lol what a bunch of nonsense. Doing main compound lifts so squats and OHP together will destroy you way more than just finishing squats and then switching to OHP. Most people do better with straight sets. I’d love to see your form on the last sets. especially on the 3rd week, doing it your way. This only works when you pair accessory or isolation work with main lifts.

-1

u/Aggressive__Run 7d ago

You clearly do not have any idea what you are talking about

0

u/baribalbart 7d ago

Ok. Ad personam started = Time to say goodbye and thanks for fruitful discussion. At least i listed some reasoning behind instead of saying "this is nonsense". Wanna me to llnk peer reviews to you or not ready?

1

u/Turbulent_Purple1527 7d ago edited 7d ago

https://www.researchgate.net/publication/279164429_Volume_Load_and_Neuromuscular_Fatigue_During_an_Acute_Bout_of_Agonist-antagonist_Paired-set_Versus_Traditional-set_Training

from the article:
Time efficiency: Supersets significantly reduced session duration without compromising total repetitions, volume load, or chronic gains in strength/hypertrophy. 
But: They also increased perceived exertion and metabolic stress (higher lactate and energy cost), and induced more acute fatigue or internal load.

https://evidencebasedmuscle.com/compound-set/
Evidence-based fitness sources emphasize: agonist–antagonist supersets (e.g., bench press + row) are solid when time-saving, but compound-compound pairing, especially within the same session, is not recommended due to performance drop and technique breakdown.

Mike Israetel also talked about this many many times.

Programs like Starting Strength, 5/3/1, StrongLifts, Texas Method etc, all structure big lifts with straight sets. You won’t find any template in TB universe advocating what you’re proposing here.

1

u/Turbulent_Purple1527 7d ago

What I also don’t understand, you say you want to cut times. If you’re doing minimum sets, no template takes more than 35- 40 minutes to finish, except maybe minimalist zulu, where you do only one main lift per day and can be done in 15-20 minutes. What are you trying to achieve, training done in 5 minutes?

4

u/RMike08 8d ago

Personally, I superset my warm up sets as well so it looks like

Squat warmup set 1 Bench warmup set 1 Squat warmup set 2 Bench warmup set 2 Squat workset 1 Bench workset 1 ....

No need to overthink it!

1

u/Raven-19x 7d ago

A SQ and BP superset sounds awful unless the BP is with DBs. Even then, not sure it fits the TB mold. Might want to check out something else like Brian Alshrue who likes super/giant sets.

1

u/BrokeUniStudent69 7d ago

Warm up sets on both, just like your super set.

However, I would only do this with a template with lower percentages on one or both of the lifts. No way super setting like this on Operator would be any better than just doing straight sets and resting adequately.