The Best Way to Superset Leg Extensions & Leg Curls | Menno Henselmans

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[killerkhatiby]

Yup supersets can be a great way to save time and have a very effective workout!

Just be aware you can still take a minute or so between exercises even during a superset, no need to rush with absolutely no rest, especially if you're needing to catch your breath and feel cardiovascular or psychological fatigue and just need a minute to compose yourself for another hard set.

[meganhofer]

Great if you can get the two machines at a public gym. At least one is always taken at mine and you’d definitely get some side-eye by occupying both

[TomBarber-sb]

That’s just what a superset is. Doing two different exercises of muscle groups that aren’t antagonising is just often using your rest period for one muscle group to work a different muscle group

[jakerasp]

Good luck super setting without pissing someone off

[powerandpresence]

Been doing this for years. Though if I separate them, I just rest 30 seconds between sets, so I don't waste too much time. Long rest is not necessary for legs - they will adapt to short rest if you work up to it gradually.

[NGAOPC]

But WHY is the seating arrangement the opposite of what it should be for each machine, given what is well quantified about how the given muscle group is optimally trained at a stretch? Why are machines designed so we (almost invariably) sit for leg extensions and (usually) lay down for leg curls?

[TheKillaShow]

My guy only just realized these things are next to each other for a reason.

[TuckyTuck]

Antagonist supersets are great. Definitely much better than two exercises that work the same muscle.

But you still can’t ignore the systemic fatigue a superset brings. If you need a quick workout, it’s definitely worth it, but there is more systemic fatigue which inherently leads to less mechanical tension.

[Kraken]

For me it is about having more rest time actually coz e.g you can rest for the quads for 5 minutes instead of 1 but still doing volumes coz supersetng

[ciahkid]

not really sure if i agree. after a hard set of leg curls or leg extensions i need at least a minute or two before i feel ready to go again. also, my gym has only 1 of each machine and they're quite popular so i'd feel like a dick if i hogged them both lol

[bee]

I'll try it but I'm nit sure about this. I'd usually throw in some sit ups or similar.
What do you guys think?

[juhel]

Best superset I've ever done is alternating antagonist muscles in general.

Bicep curls to failure, full rest into tricep pulldowns to failure is just great. Every set feels like that first working set after warmup. You are well rested and fresh as a daisy but amped enough to output close to your 100%.

It'd be even better if you could superset 4 different muscles with two agonist antagonist pairs but that's getting into impractical on anything other than the cables and when you do that, you end up hogging the cables for 4 exercises of 2-4 sets which is around 1.5 hours on the dual cables. Pretty inconsiderate.

[paulgannon]

They are called antagonist supersets because you definitely set yourself up by antagonizing the other gym bros by taking 2 machines simultaneously.

[ByronTexas]

Don’t forget about reciprocal inhibition

[dtrain]

I got one better use BFR bands u be amaze.

[taraberg]

Out of every piece of equipment in the gym, those 2 are the ones that make the most sense to me 😂 - the non gym girl

[willlloyd]

Because someone wil take the machine when you are on the other one

[dtatman]

They should be at opposite sides of the gym so you can sprint between them.

[aureus]

Leg curls and leg extensions are not antagonist muscles, each exercise recruits the other slightly. True antagonist would be lats and calves, vhest and biceps. Super setting these 2 specifically with no rest if you are going to failure is just going to make you puke

[dustinwhite]

Taking up 2 machines? Not round here partner. Not here on Planet Fitness.