Wednesday, July 23, 2008


In order to keep getting results in the gym you need to change your workouts every 6 to 8 weeks to prevent your body from adapting, this is know as hitting a plateau. If you want to see some muscle definition fast, Super sets will do the trick.

The benifit of doing super sets is more work in less time, equals greater intensity increasing your muscle growth.

A super set is two exercises performed back to back that target opposing muscle groups, with very little rest between sets. Rest periods are no longer then a minute, i personaly stay between 15 - 30 seconds.

If you wanted to workout biceps you would also work out triceps that day, just think of it as a pulling exercise verses a pushing exercise.

Examples are, Biceps and triceps, chest and back, shoulders and biceps,the whole key is to pair exercises that keep the blood in a particular area. Buy doing this it forces the muscles being worked to be engorged with blood getting you the maximum pump and definition.

When doing super sets you will be using a lighter weight and higher reps,with very little to no rest between sets. Remember the goal is muscle definition. I personally like to do 3 sets of 8 - 12 reps. Now as for the weight to use you will have to learn this on the fly, your own strenght and endurance will dictate the weight you use. When choosing the weight remember that the goal is in the first set to just make that 12 reps, and by the end of the third set just making the 8 reps.

If you fall short or go over the rep range don't worry, this is just a general range to work towards.

Example Arm Workout -

Barbell Curls - 3 sets 8 - 12 reps
Triceps Pressdown - 3 sets 8 - 12 reps

Dumbell Curls - 3 sets 8 - 12 reps
Lying EZ Bar French Press - 3 sets 8 - 12 reps

Concentration Curl - 3 sets 8 - 12 reps
Overhead Tricep Extension - 3 sets 8 - 12 reps

Very important, be in control of the weight as you are moving it!

If you have been reading my post you here me say the word Form a lot, form is comprised of the correct motion and time elapsed to complete that motion.

The correct motion simply means to complete the exercise in a full range of motion without bouncing or swinging the weight, and contracting the muscle at the top of the range.

The biggest mistake i see most people make is the time elapsed part, it is an absolute waste of time if you pump the weight as fast as you can. When you first start moving the weight just start counting to eight, by the time you hit the number 4 you should be at the top of the stroke and at the bottom when you say 8.

Also use enough weight to challenge the muscle so its difficult to get to that 12 rep on the first set. Think muscle contraction !

I'm very big on using super sets in almost all of my workouts its fast and intense. You move along at such a fast pace your heart rate will stay high helping you burn fat, while simultaneously building muscle giving you a lean solid build.

P.S. As with any exercise program always do a warm up set first, especially the body parts you are going to be working. You can either simulate the exercise you will be doing without weight by contracting and releasing the muscle, or use a very light weight for one set of 15 - 20 reps.

Want To Know More? see- Protein How Much Is To Much

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