Supersetting to leap over roadbloacks

5 Ways You Can Use Supersets To Leap Over Training Roadblocks

Just as sissy squats suffer unfairly from having the worst name in bodybuilding, supersets benefit too much from having the coolest name. The moniker suggests they’re such an effective technique they could turn comic book fans into comic book heroes.

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

Virtually any experienced bodybuilder can benefit from such workout boosters, especially to shock complacent muscles.

In this article, we explain five different ways to superset and present a routine that utilizes each. No phone booth required.

#1 Antagonistic

Among the most popular superset methods (and the original version, as explained previously) is to follow an exercise for one muscle or muscle group with one for its antagonist. So, for example, you might superset leg extensions (quadriceps) with leg curls (hamstrings), thus working both sides of your thighs. Not only does this save time and increase overall intensity, but it can also boost the pump on both sides.

Your arms are probably the best candidates for antagonistic supersets.

Your biceps and triceps operate a simple hinge joint, so you can get direct antagonism (as opposed to more complex movements, such as those performed by the back and chest), and it’s generally easy to pair arm exercises in a gym. In fact, in our sample routine, with a few changes of position, you should be able to use the same weight for biceps that you use for triceps. For these reasons–and because there’s nothing quite like the skin-tightening arm pump that comes with alternating bis and tris–Phil Heath and Gunter Schlierkamp are among the champs who sometimes antagonistically superset their arm workouts.

#2 Pre-Exhaust

For a pre-exhaust superset, you do an isolation exercise directly before doing a compound exercise for the same bodypart. For example, you might do a set of incline dumbbell flyes and then immediately do a set of incline barbell presses, or you might do leg extensions before leg presses. The theory is that during the compound exercise, more stress is placed on the targeted muscle you pre-exhausted with the isolation lift, because you reach failure when the targeted muscle group fails, not when the assisting muscles fail. The compound exercise lets you continue working the targeted muscle(s) once you’ve approached failure during the first exercise. In a way, a pre-exhaust superset functions as a drop set for the bodypart (or area of the bodypart) you first focus on with the isolation lift.

#3 Compound

Bodybuilders tend to emphasize isolation exercises and smaller muscles when supersetting–as in the antagonistic arm routine–but there’s no reason you can’t superset the basics for your largest bodyparts. Some champs of the past did the three powerlifts–squats, bench presses and deadlifts–in a circuit with minimum rest between sets, thus training virtually their entire bodies with powerlifting trisets. Especially before contests, trainer Charles Glass frequently has clients such as Jerome Ferguson and Lionel Brown superset quads in a routine resembling our example in the quad workout chart. Occasionally combining basic lifts is a brutal way of training, as it thoroughly taxes your energy reserves, but that’s precisely why it’s an effective method to push your workouts to the next level.

#4 Extension

This is a favorite technique of Eddie Abbew. In this effective and convenient way to superset, you follow one exercise with another for the same bodypart using the same weight. Obviously, this works only when you’re stronger in the second exercise. For example, do a set of dumbbell flyes and, when you approach failure, start doing dumbbell bench presses, thus extending your initial set beyond its point of failure. Another plus–you won’t need to worry about keeping dibs on two pieces of equipment.

#5 Synergism

To focus on a specific goal, you can superset two bodyparts that may or may not be antagonistic. For example, you can emphasize your outer limbs by alternating a set for forearms with one for calves, or you can superset triceps with chest for a “pushing” workout. Before winning the 2006 Mr. Olympia, Jay Cutler did width workouts, combining pulldowns and chins with shoulder exercises. On occasion, this combination can be taken a step further with supersets, as in our example. You won’t actually be stretching out your clavicles, but with your delts, lats and traps pumped, it should feel as if you are.

Superb Duos

Couch and TV. Chips and dip. T and A. Some things are just better when paired with other things. Both work to complement each other and add instead of subtract. The same is true of the right exercise couplings.

Workouts

Use the suggestions here to occasionally do all-supersets workouts. They won’t turn Clark Kents into Men of Steel by themselves, but they can supercharge your training as you attempt to improve two important “S”s: strength and size.

Ulitmate Animal Training: 8 Ways

Ultimate Animal Training: 8 Ways To Increase Training Intensity

Regardless of how you train, one thing should remain consistent: intensity.

Unless you’re training at a high intensity level, optimum muscular development cannot be accomplished. Keep in mind there’s a fine line between maximum intensity and overtraining. Since training consistently at a high level can eventually lead to a state of overtraining, be sure to get adequate rest and nutrition. The whole point of training  is to get the “pump.” The pump is it. Here’s how one pro described it: “The pump is the bodybuilder’s holy grail. It’s that full, engorged, satisfying feeling.

There’s nothing like it in the world. If you do a set of curls and you get a pump, your biceps will be full of blood.

All the nutrients that were in the blood, are now in that muscle. You’ve just fed them. You want to maximize and maintain this pump throughout your workout. If you lose the pump, you lose the entire workout. Since you don’t want to go into this unwanted territory, you must listen to your body. Say you’ve planned to do twelve sets on the bench. But maybe on your ninth set, you get this enormous, freakish pump. Forget the last three sets. Leave it alone.

Go on to the next exercise. It takes a lot of practice and patience. Beginners don’t know what they’re looking for, that feeling; they don’t know how to link their mind to their muscle. It takes time to develop this awareness. But once you do, you’ll see results faster than you ever dreamed possible.”

1. More Sets

The first and most obvious way to increase intensity is to add more sets. Sounds simple, right? Well remember this: For every extra set you add, you lengthen your overall training time. Longer and longer training sessions will tap deeper and deeper into your body’s recuperative powers.

So while it’s fine to add an additional set here and there, avoid falling into the trap of performing too many sets.

2. Cheating

Maybe you cheated on your diet last week, but there’s little room for cheating in the weight room. However, if used correctly, cheating can help you increase intensity. You should perform cheat techniques only after you’ve performed as many reps as you possibly can with proper form. For example, do as many barbell curls (using strict form) as you can until exhaustion. Now, using the combined strength of your legs, back and shoulders, heave the weight up. Though the stress is now dispersed throughout your entire body, you can still work the biceps.

One important note you should be aware of: Using cheat techniques from the first rep will only take stress off of the target muscle, leading to stalled progress and possible injury.

3. Negative Emphasis

When lowering a weight in an exercise (the negative portion of the exercise), lower it very slowly. As you do, count out to six, for example. Here’s what I mean: when performing a bench press, count from one to six slowly as you begin lowering the weight. The bar should hit your chest only when you reach the number six.

Though emphasizing the negative will greatly reduce the amount of weight you can use, your target muscle works harder, which ultimately means better gains. Less weight, more gains.

4. Forced Reps

With forced reps, you’re literally forcing your body to squeeze out additional reps with the assistance of a spotter.

The point here is simple: YOU should be working out, not your partner. The spotter should only help you complete the final rep or two of a set.

5. Drop Sets

Like forced reps, drop sets allow you to squeeze a little more intensity out of your tanks. As you reach failure on a particular set, strip some weight from the bar, and continue doing reps.

Drop sets allow you to fatigue muscle fibers which may have been missed during the regular set.

6. Rep Schemes

One of the constants in weight training is variety. Don’t let your body stagnate by doing the same exercises in the same order with the same number of reps. For instance, if you traditionally use higher reps, try using lower reps.

This isn’t to say lower reps are better, only that change is good. Variety is the spice of life.

7. Exercise Schemes

On a similar note, try replacing one exercise for another. For example, if you typically do barbell seated presses, try replacing them with dumbbell seated presses. By constantly rotating exercises, you can stay physically and mentally challenged.

Your training program should be like a riddle. Keep your body guessing at all times and watch it grow.

8. Specialization

Specialization is a way to spur a body part that is lagging.

If your delt progress is falling behind your triceps, add some new delt exercises, additional sets or other intensity methods to bring your shoulders up to par.

References:
www.animalpak.com
Photo Credits: Brian Moss

Six Fatty Foods You Can Eat For Fatloss

Fantastic Fats: Six Functional Fatty Foods You Can Eat For Fat Loss

Bodybuilders often have the mistaken belief that they must take their diets to extremes to take their physiques to extremes. In the late 1980s, a zero-fat diet was thought to be the ideal way to rip up. When that was found to be unsuccessful, the high-fat diet came into vogue. In the end, most bodybuilders have learned that neither of these extreme diet philosophies leads to success on a bodybuilding stage.

Whether you want to reduce bodyfat or increase muscle mass, the dietary fat strategy to pursue is somewhere between these two extremes. A moderate intake of the right types of dietary fats can help build muscle and, in many cases, trim you down. In general, bodybuilders whether in a cutting or growth phase should strive to take in about 20% of their calories from fat, emphasizing the healthy sources listed below.

#1 Whole Eggs

A bodybuilding 1 staple and still one of the best sources of protein, eggs are easy to digest, and they provide an excellent amino acid profile. Both the yolks and the egg whites provide protein, but the whites are more quickly digested. The yolk contains dietary fat, which slows digestion, providing a more sustained source of protein. A single egg yolk has 6 grams (g) of fat (half of it saturated), so eating six to eight yolks a day would yield too much saturated fat for many bodybuilders. The solution is to reduce, not eliminate, the number of yolks.

For every five or six egg whites you eat, add one yolk, not exceeding three daily. Six whites and one yolk yield 24 g of protein and 6 g of fat, much of it healthy.

#2 Salmon

Salmon is an excellent source of omega-3 fatty acids. Omega-3s are a special type of dietary fat that help spare the loss of glutamine, thereby supporting the immune system and, indirectly, growth. They also help fight muscle inflammation and lead to enhanced glycogen storage. There’s even some indication they promote the loss of bodyfat and retention of muscle during dieting phases. Six ounces of salmon give you approximately 34 g of protein and 12 g of fat. That may seem like a lot, but there’s no need to worry about this level of fat. Much of it will be used for the benefits previously listed before your body has the ability to store it as bodyfat. If you notice a greater increase in bodyfat than you might want, you’re better off expending more energy (via cardio) than reducing healthy fats too much.

Depending on body size and protein needs, mass seekers can include six to 12 ounces of salmon up to four times a week. Since omega-3s are so vital, dieters should also shoot for this four-times-per-week schedule, even if they have to eat smaller portions.

#3 Flaxseed Oil

This is the best source of omega 3s, aside from fish. However, some research suggests that omega-3s from fish may be superior. Still, supplementing with flaxseed oil (or adding it to salads or protein shakes) is important because the body converts it into two compounds that are responsible for muscle-building and fat-liberating properties. The conversion process has a few limitations, so opting for supplemental fish oil and fish consumption over flaxseed might be the best way to go. Still, bodybuilders can benefit by taking two tablespoons of flaxseed oil a day, yielding up to 22 g of fat, while in a mass-gaining phase. Dieters can reduce dosage to one tablespoon per day.

#4 Red Meat

Sure, you need to reduce calories to cut up, but omitting too much fat might compromise your testosterone levels. Put simply, when you cut out too much dietary fat, and especially when also cutting carbs or total calories, your testosterone levels can drop. When that occurs, you can bid farewell to muscle mass.

Red meat contains fats that support testosterone levels, including conjugated linoleic acid (CLA), a special fat that shows real promise in allowing the body to tap into fat stores as an energy source as well as promoting protein synthesis and muscle growth. Six ounces of a leaner cut of meat provides 32 g of protein and 9-14 g of fat. Mass seekers can eat red meat twice daily and even dieters can do the same, provided they do not consume more calories than their daily target.

#5 Cold-Processed Oils

Vegetable oils contain omega-6 fatty acids, cousins to omega-3s. However, some vegetable oils are “dead” in that they have been processed to extend shelf life, and the processing appears to leave the growth-promoting and fat-burning qualities common to many oils inert. On the other hand, cold-processed oils retain the characteristics that help promote bodybuilding hormone production and blood flow to muscles, and the oils also battle inflammation. To get your requirement of omega-6 fats, simply mix your own dressing for salads and vegetables. Combine two tablespoons of cold-processed oil, 1/3 cup vinegar and two teaspoons of Mrs. Dash seasoning. You can use the entire mix daily if mass is your goal or half of the mix if your goal is shredding.

#6 Low-Fat Cheese

What a bum rap cheese has taken. Many myths seem to surround dairy products as a definitive fattening food–and they’re not true! Low-fat cheese contains small amounts of CLA, the fat-fighting muscle-building compound also found in red meat. Furthermore, dairy products contain many unique anabolism-promoting peptides, as well as calcium and other vitamins and minerals. Recent research has also shown the presence of calcitriol, a substance that may help bum fat during low-calorie diets.

Low-fat cheese is also excellent for its content (about 7 g per ounce) as well as its type (casein) of protein. You can’t go wrong with low-fat cheese as a mass-building staple or as a beneficial protein for a dieter.

The Bottom Line

Many bodybuilders fear fatty foods, but they shouldn’t. The basics for muscle growth and keeping bodyfat within reason are calorie control and a proper provision of nutrients. Although fatty foods can be caloric, they provide nutrients that many other bodybuilding foods do not. These healthful fatty foods can be excellent choices during mass-gaining cycles and, by making some adjustments in total calorie consumption, they can even be a crucial part of a cutting cycle.

If you want to provide your body with all it needs to stay anabolic and keep bodyfat in check, you should make certain you’re taking in the proper balance of all the fatty foods you need.

Author: Chris Aceto
Website: Procardnutrition.com
COPYRIGHT 2008 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning

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