Skip to main content

Supersets for Fat Loss & Muscle Gain

Feature by: Craig Ballantyne is a Certified Strength & Conditioning Specialist

For our purposes here, a superset is the completion of consecutive sets without a rest. The sets can be for exercises of the same, opposite or completely unrelated muscle groups. When performing supersets for opposing or unrelated muscle groups, there is an opportunity for one muscle to recover while another is worked, therefore allowing a heavy weight to be used for both exercises.

Because minimal rest is prescribed, try to arrange for exercises that can be performed within a close proximity of one another (i.e. a flat DB press and a One-arm DB row). Training opposing muscle groups in this manner ensures the development of balanced muscular strength. You can design an entire workout using multiple supersets OR you can add a superset at any point in the workout (i.e. such as the transition from chest to back).

An example of opposing muscle groups is the chest & back. Pick a back exercise that pulls the arms into the torso (a row) and balance that with an exercise that pushes away from the torso (flat DB press). You can also use supersets for the anterior and posterior heads of the deltoids (shoulders) which somewhat oppose one another.

An example exercise combination would be a front DB raise followed by a bent-over DB raise. Muscles of shoulder extension (lats) can be super-setted with the antagonistic shoulder flexors (deltoids) using a pulldown-shoulder press combination. And finally, for the ultimate arm superset, choose one triceps exercise and follow it with an exercise for biceps.

Supersets can also be performed using 2 successive exercises for the same bodypart. This has been referred to as "pre-exhaustion", where an isolation exercise is performed for a muscle group (i.e. a DB fly for the chest) followed by a compound exercise for the same muscle group (i.e. a bench press). The second exercise will be performed using a lighter weight than is normally used because the muscle group will have been previously fatigued.

A second superset method for the same muscle group is referred to as "drop-setting". In this technique, a set of an exercise is performed to failure at which time the trainee reduces the weight and performs subsequent repetitions with the lighter weight.

Labels

Labels:

Comments

Post a Comment

Popular posts from this blog

RAIN: Ninja Assassin Workout

Rain’s Workout Approach Rain did type of workout called "circuit training," similar to what the actors in 300 did. You don't need much equipment to do this type of workout. To perform a circuit routine you need to move from one exercise to the next without resting. One complete circuit should push you to your limit and leave you fatigued. So plan out a circuit you know can do and will push you to your limit. For example, if you're moderately fit. Perform your circuit 3 - 5 times. Each time, try to increase the intensity and vary things up a bit. Example circular workout routine based on "300". 25 pull-ups 50 deadlifts at 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 “floor wipers” (a core and shoulders exercise at 135 pounds) 50 “clean and press” at 36 pounds kettle bell (a weight-lifting exercise) 25 more pull-ups Rain Video Workout In the video above, Rain used much his body weight in the compound workout and Kettlebe...
6 comments
Read more

The Gunman Workout - Sean Penn Transformation

He might be 54, but his newly muscular torso in The Gunman movie is unbelievable. Penn plays sniper Jim Terrier, a mercenary assassin forced into hiding when the target sights are honed on him by a Congo hit squad. To convincingly portray a trained killer, Penn used a combination of compound, functional weight training moves to pack on lean muscle without compromising agility, and armed himself with the lethal hand-to-hand combat skills of krav maga. Below, fitness expert Niko Algieri has devised the workout that would get you into Jim Terrier’s enviable shape. The Gunman workout ‘The first thing that’s evident in the film is Penn’s perfectly proportioned and balanced physique,’ says Algieri. ‘But it isn’t all for show. He’s mobile as well as powerful. For that Penn would have used military-style, full-body functional training, starting workouts with compound moves and focusing on building muscle with body part splits later in the session. This Gunman workout will help you mov...
1 comment
Read more

Fat Loss, here the tips

feature by : nextteenamateur@bodybuilding.com Diet The diet that is used on a fat loss program is the ultimate determining factor on whether or not you will lose the weight. All the running in the world won't do a thing if you are taking in excess calories (especially from the wrong sources such as sugars). Your diet when trying to lose fat should have you eating around 500 calories below maintenance per day. Besides focusing on staying in a caloric deficit, a fat loss diet should be based around the following: High protein (1-2g per pound of bodyweight) Low to moderate carbs (low carbs on non-training days, moderate carbs on training days) High EFA (Essential Fatty Acids). As little sugar as possible. No carbs after 6 PM! By following a diet such as this one, you are priming your body to burn fat instead of muscle. By cycling your carbs, your body gets the nutrients it needs on your strenuous workout days, and you don't consume unnecessary carbs on your easier,...
Post a Comment
Read more