Superhero Complex Support Thread

Training
21

[quote]Jaynick77 wrote:
Has anybody that’s been doing this for a while noticed if getting 5 or 6 sets in is more productive than just doing 4? Also, what are you seeing as weight increases after each 3 weeks? [/quote]

it’s all a matter of juice left in the tank.

Go to positive failure. It’s very important to follow the load instructions. If that means 4, then so be it. Sometimes, I feel more energetic, so I crank out an extra set. Haven’t hit six sets yet.

Finding the correct weight, writing it down and following the program is key.

After three week, add 10 to 20 pounds (depends on movement) and keep going.

Your question reeks of “But, am I going to get buffed on this?”.

The answer is yes, and you will strip down fat.

I’ve also done a Pulse Fast and worked out. Best work out in a long time.

Diet is also good to get down. And Peri Work out.

22

jaynick, have you tried this : Pec
Pre-Work Drill Time Reps
A Foam roll pec major/mino 30 sec.
B Split stance shoulder mobility 10 per side
C Anterior pull-apart 12
From the feeling good article the other day, it has really helped my shoulder

23

[quote]JFG wrote:

[quote]Jaynick77 wrote:
Has anybody that’s been doing this for a while noticed if getting 5 or 6 sets in is more productive than just doing 4? Also, what are you seeing as weight increases after each 3 weeks? [/quote]

it’s all a matter of juice left in the tank.

Go to positive failure. It’s very important to follow the load instructions. If that means 4, then so be it. Sometimes, I feel more energetic, so I crank out an extra set. Haven’t hit six sets yet.

Finding the correct weight, writing it down and following the program is key.

After three week, add 10 to 20 pounds (depends on movement) and keep going.

Your question reeks of “But, am I going to get buffed on this?”.

The answer is yes, and you will strip down fat.

I’ve also done a Pulse Fast and worked out. Best work out in a long time.

Diet is also good to get down. And Peri Work out. [/quote]

No, not at all as far as your buff response. I’m fairly certain that this method combined with the proper diet could definitely add some mass but that’s not my goal right now. I’m just seeing if anybody has played with just doing the 4 sets or doing 5 and 6 if they’re still feeling good enough for it. The more I think about this was probably a dumb question, I was irritated because I had a hard time getting through the 4th set the other day and was a bit frustrated cuz I can usually at least get a solid 5 sets.

I actually started my 10th week on Monday and I love the complexes. Most days I can easily do 5 sets and some I’ve gotten all 6. I definitely follow the prescribed set and rep scheme as written. My body comp and strength seems to be improving so I’m more than satisified with the results.

Prior to doing the complexes I was just using ANACONDA and MAG-10 but I’ve since started using Surge Workout Fuel again and I think it’s added good benefit to my sessions.

24

hehehe

Yeah, I had a work out like that too. By the third set, I was lowering the reps by one, because it just wasn’t there. Looking back, I was just a little burnt from work and my mind was elsewhere.

And Surge Workout Fuel is a supplement that I think I cannot live without. Along with MAG-10, I think I found what I will be using for a long time.

But you said “seems to be improving”. Your numbers are not going up? I know mine are. My dead is 260 (bad back, so I take it easy by choice), but was at 225 2 months ago. Squat, front squat, dead, etc have all gone up quite a bit. WITH NO BACK PAIN :slight_smile:

But to answer your question, “I” aim for 4. If I have extra juice, I do 5. But so far, that has been my max. But you got me thinking that I should aim for 5, just to see the results.

Thanks for the thought.

25

[quote]JFG wrote:
hehehe

Yeah, I had a work out like that too. By the third set, I was lowering the reps by one, because it just wasn’t there. Looking back, I was just a little burnt from work and my mind was elsewhere.

And Surge Workout Fuel is a supplement that I think I cannot live without. Along with MAG-10, I think I found what I will be using for a long time.

But you said “seems to be improving”. Your numbers are not going up? I know mine are. My dead is 260 (bad back, so I take it easy by choice), but was at 225 2 months ago. Squat, front squat, dead, etc have all gone up quite a bit. WITH NO BACK PAIN :slight_smile:

But to answer your question, “I” aim for 4. If I have extra juice, I do 5. But so far, that has been my max. But you got me thinking that I should aim for 5, just to see the results.

Thanks for the thought.[/quote]

I’ve since dropped ANACONDA because in all honesty it was getting pricey. I haven’t noticed a change and it’s allowed me to buy extra MAG-10 to pulse throughout the day; now doing that has made a difference.

Poor choice of words, tired lol, yeah my numbers are going up. I stalled a little on my OHP but I’ve rechecked my form and it’s getting better. I’m thrilled with my bench and after this next three weeks I think I’ll be doing Plyo Pushups from the floor instead of the bench. I’ve grown to love doing Broad Jumps too.

26

as far as BMR goes what activity level would the six weeks to superhero workouts be considered according to the harris benedict equation…anyone?

27

As far as I remember that useless equation, it’s around 2. (the highest you can find anyways.)

It’s much better to find your sweet spot on your own. You know, eat food, work out, see how you feel and look, make adjustments as necessary, repeat.

28

[quote]JFG wrote:
As far as I remember that useless equation, it’s around 2. (the highest you can find anyways.)

It’s much better to find your sweet spot on your own. You know, eat food, work out, see how you feel and look, make adjustments as necessary, repeat.[/quote]
thanks man i’m not following it to a T just using it as a baseline. Is it really that useless?

29

It’s about as useful as the BMI.

30

[quote]Jaynick77 wrote:
Has anybody that’s been doing this for a while noticed if getting 5 or 6 sets in is more productive than just doing 4? Also, what are you seeing as weight increases after each 3 weeks? [/quote]

i wouldnt see any benifit in doing more sets as if you’re doing 2 complexes a day, lets say bench and deads, it would take far too long unless you’re not doing any assitance work. And i know personally i feel like i definately need a couple of assistance exercises to hit some areas that arent really hit that hard in the complex itself. IE. rear delts, lats etc…

As for the program, really enjoyed it! i’m on my 6th week now and have been trying to drop bf, i’ve been really happy with the results and just the general enjoyment of this type of training. Its been refreshing. As for increases in weight, thats one area that has lacked. I havent really been able to make any significant gains in that area but to be fair thats not really what the program is designed for. On the upside my work capacity has gone thru the roof!!

31

[quote]JFG wrote:
It’s about as useful as the BMI.[/quote]
oh shit…okay thanks i never knew that it didnt work

32

[quote]jearbear wrote:

[quote]JFG wrote:
It’s about as useful as the BMI.[/quote]
oh shit…okay thanks i never knew that it didnt work[/quote]

Its a “One size fits all” calculation. It can be a good starting point, if you have no other references, but dont get hung up on a number.

33

im on day 2, feel pretty good im lucky that i train at a place has all the tools and equipment for this and have available racks, i was wondering if the program layout would be better if you did one complex a day with optional assistance work at the end if im not too gassed. since i really cant imagining deadlifting heavy twice a week and plus it takes a long time do two complexes. for this first week ill do what the program lays out. but next week i want to try something like this

mon-squat complex
tues-bench complex-
wed-rest
thur-deadlift complez
fri- overhead press complex

any feed back is appreciated.

34

[quote]dre1986 wrote:

[quote]Jaynick77 wrote:
Has anybody that’s been doing this for a while noticed if getting 5 or 6 sets in is more productive than just doing 4? Also, what are you seeing as weight increases after each 3 weeks? [/quote]

i wouldnt see any benifit in doing more sets as if you’re doing 2 complexes a day, lets say bench and deads, it would take far too long unless you’re not doing any assitance work. And i know personally i feel like i definately need a couple of assistance exercises to hit some areas that arent really hit that hard in the complex itself. IE. rear delts, lats etc…

As for the program, really enjoyed it! i’m on my 6th week now and have been trying to drop bf, i’ve been really happy with the results and just the general enjoyment of this type of training. Its been refreshing. As for increases in weight, thats one area that has lacked. I havent really been able to make any significant gains in that area but to be fair thats not really what the program is designed for. On the upside my work capacity has gone thru the roof!! [/quote]

Luckily time isnt much of an issue because I’m able to get up early enough. I was just checking to see if anybody had noticed better results by doing 5 or 6 sets. I’m on my 2nd phase 6th week and Most days I can get a solid 5 sets and some days even a good 6th and I get my accessory work in. I feel great too, not overtrained or anything, I love this method.

35

[quote]ecua10 wrote:
im on day 2, feel pretty good im lucky that i train at a place has all the tools and equipment for this and have available racks, i was wondering if the program layout would be better if you did one complex a day with optional assistance work at the end if im not too gassed. since i really cant imagining deadlifting heavy twice a week and plus it takes a long time do two complexes. for this first week ill do what the program lays out. but next week i want to try something like this

mon-squat complex
tues-bench complex-
wed-rest
thur-deadlift complez
fri- overhead press complex

any feed back is appreciated. [/quote]

If you can train twice a day that is optimal for getting 2 complexes in but I suggest doing it as written before making a judgement call. I can only train once a day so I do both complexes in one session and Ive been doing this for 12 weeks now.

36

trained the shoulder workout, with traps between all sets, as suggested in the indigo training, brutal hard, almost no rest at all, anyone know if CT would like it without the indigo ?

37

[quote]Dot Fender wrote:
trained the shoulder workout, with traps between all sets, as suggested in the indigo training, brutal hard, almost no rest at all, anyone know if CT would like it without the indigo ?[/quote]

I don’t know if I understand the question. Would CT like what?

38

When adding more volume to the Superhero Strength Complex program by AR ( active rest muscle training ), will there be too high a risk of overtraining, ( overstressing the CNS ), when I dont take Indigo ?

39

[quote]Dot Fender wrote:
When adding more volume to the Superhero Strength Complex program by AR ( active rest muscle training ), will there be too high a risk of overtraining, ( overstressing the CNS ), when I dont take Indigo ? [/quote]

I don’t see why it would. I just finished my 12th week of these complexes and I have yet to feel overtrained. I follow the Mon, Tue, Thu, Fri schedule for the core lifts and then Wed and Sat is back and bicep training, while Sunday I just go for a jog.

How have you been feeling on Indigo? Do you feel like it’s substantially improved your performance and physique? Were the results worth the price tag?

40

[quote]Jaynick77 wrote:

[quote]Dot Fender wrote:
When adding more volume to the Superhero Strength Complex program by AR ( active rest muscle training ), will there be too high a risk of overtraining, ( overstressing the CNS ), when I dont take Indigo ? [/quote]

I don’t see why it would. I just finished my 12th week of these complexes and I have yet to feel overtrained. I follow the Mon, Tue, Thu, Fri schedule for the core lifts and then Wed and Sat is back and bicep training, while Sunday I just go for a jog.

How have you been feeling on Indigo? Do you feel like it’s substantially improved your performance and physique? Were the results worth the price tag? [/quote]

Pretty much do the same thing, except, I dont jog. Wednesday and Saturday is complex for fat loss and Sunday is band work.

Peri Work Out is a must though. Wouldn’t function without it.