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Build A Resistance Fitness Plan

Using Supersets Training

Using SuperSets Training
By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com

Wouldn't it be great if there were a safe and natural way to build more muscle and improve every man's fitness levels in a shorter period of time? In this day and age of exercise gimmicks and quick fix solutions, most smart bodybuilders would be skeptical if they heard such a claim.

But guess what? Such an "animal" really does exist. No, it’s not a drug. It’s not some miracle supplement, either. Nor is it a newfangled piece of workout machinery. If you've been training seriously for any length of time, it’s something you're probably already familiar with but haven't fully exploited to the maximum degree. What is this method for Building More Musclein less time? Surprise, surprise; it’s called supersetting!Even if you've used supersets before, you may not be familiar with all the different types of supersets or the many ways you can incorporate them into your workouts. Just in case you're not familiar with supersets, let me start from the beginning and explain the difference between a conventional set and a superset.

Conventional weight training is done with "straight sets." A straight set is performed by doing a series of repetitions; 8-12 in a row for example, then stopping to rest for a minute or so before doing another set. A superset is an advanced training technique where you perform two exercises in a row with virtually no rest in between. Supersets are an excellent technique for muscular development, especially if you are short on time. Supersets are not, however, the most effective technique for building strength or power. Let me explain why...

When you perform two exercises in a row with no rest in between, this will reduce the amount of weight you can handle, particularly in the second movement. Your strength will also decrease from fatigue with each subsequent superset. Because supersets don't allow you to use maximal weights, they are not well-suited to building strength. Supersets are definitely a body building and "shaping" technique. You seldom see powerlifters or strength athletes doing supersets. In fact, they usually do the opposite; they take longer rest intervals between sets so that they can recuperate as much as possible. After a 3-5 minute recovery period, they can attack each set with maximum strength. If you are still fatigued from the previous set, and you start another set too soon, you won't be able to lift as much weight.
Ok, now you know what a superset is. The question is; why should you bother using them? There are three primary advantages of superset training over conventional straight set training:

1. Supersets save time. The most obvious advantage of supersetting is to save time. Even if you truly enjoy training, it’s probably safe to assume that you wouldn't mind getting equal or better results in a shorter period of time.

2. Supersets increase intensity. Usually when you think of high intensity, you think of forced reps, descending sets, negatives, etc. Supersets are simply another method of increasing intensity. Shortening the rest between sets is hard work – especially if you're used to a long rest interval. The principle is: more work performed in less time equals more intensity and more intensity equals more muscle.

3. Supersets prevent injury or allow you to work around an injury. I stumbled on the value of supersets as a way to train around injuries at the age of 20 when I ruptured a disc in my lower back. I was a strong squatter at a very young age, doing 405 lbs for 6 reps before I was 20 years old. After the injury, I wanted to maintain my leg size without putting so much stress on the lower back. Because I could no longer squat more than 315lbs without re-injuring my back, I sought a way to maintain my leg size without super heavy squats. Out of necessity, I started doing high reps and supersets. After a relatively brief period training in this fashion, my quads quickly grew to become my best body part. With the exception of brief strength phases when I do straight sets with as much weight as I can, I utilize supersets extensively for quads to this day. Supersets allow you to overload a muscle and generate high intensity without requiring heavy weights. This decreases your chances of injury.

There are three primary categories of supersets:

1) same muscle group
2) agonist-antagonist
3) staggered sets

Let's take a look at each category and a few examples of each.

1. Same muscle group. The first and most common category of supersetting is to combine two exercises for the same muscle group. An example would be supersetting dumbbell flyes with the bench press.

Within the "same muscle group" superset category there are four sub-categories. Each one has a slightly different effect:Pre-exhaust. Pre-exhaustion is probably the best known and most effective type of superset of all. A pre exhaust superset is performed by choosing two exercises for the same muscle group;
an Isolation Exercisefirst, followed by a basic, compound movement.

The idea behind pre-exhaust supersets is to take a muscle group beyond the normal point of exhaustion and thereby achieve muscle fiber stimulation and growth that you normally could not achieve from a straight set. Here's how this works: Suppose you are doing a set of leg extensions for your thighs and you push yourself until you can't do another rep. Most people think their legs are finished at this point and that they couldn't go further if they tried. The quadriceps muscles may indeed be completely exhausted - you couldn't do another leg extension if you tried - but by walking over to the squat rack, you'll find that you are still able to do squats (albeit with a lighter poundage than usual). Why? Because even though the quadriceps reached total failure on the leg extension exercise, other lower body muscles that are used in a squat are still fresh and strong (glutes, hamstrings, adductors and different sections of the quadriceps group.) By "pre-exhausting" the target muscle with an isolated movement, you can then continue to blast the fatigued muscle even further with the help of the assisting muscles in the compound movement.The only drawback with Pre-exhaust Supersets is that you will only be able to use a fraction of your normal weight on the second exercise. Let’s say you can normally squat with 315 for 10 reps when you do the exercise first. When you switch the order and do leg extensions first, you might find that your quads are so fried from the leg extensions that even 225 lbs for 10 reps on the squat is difficult. That's ok when it comes to muscle growth, but if your goal is power or strength then this would be counter productive. If strength is your primary goal, it would be better to just do straight sets of squats and to do your squats first. In a periodized training schedule for a bodybuilder, straight sets should be used almost exclusively during the off season strength and mass phase. Supersets can be added later during the pre-contest phase.

PRE-EXHAUST SUPERSETS
Isolation Exercise (1st)
Leg Extension
Leg Curl
Dumbbell Pullover
Tricep Pushdown
Dumbell Flyes
Dumbell Side Laterals
Barbell Curl

Compound Exercise (2nd)
Squat
Stiff Leg Deadlift
Reverse Grip Lat Pulldown
Close Grip Bench Press
Bench Bench Press
Military Press
Curl Grip Pullups

Post-exhaust. The opposite of pre exhaust is post exhaust. In a post exhaust superset you would again choose a basic compound movement and an isolation movement. This time, however, you would perform the compound movement first and the isolation movement second. The advantage of the post exhaust superset is that you will be fresh on the compound movement so you can use more weight. Post exhaust supersets can also be used as an effective variation on the heavy-light system. For example, instead of just doing the regular sets of 8-12 reps, choose a heavy basic movement for the first exercise and do about 6 reps. Then, follow it with a lighter isolation movement and do around 20 reps. This gives you the best possible of both worlds: a) size and strength increase, and b) isolation with a wicked pump.

POST-EXHAUST SUPERSETS
Compound Exercise (1st)
Leg Press
Incline Bench Press
Press Behind The Neck
Close Grip Bench Press

Isolation Exercise (2nd)
Leg Extension
Incline Dumbbell flyes
Dumbbell Side Laterals
Rope Pushdowns

Compound superset. This type of superset is reserved for very brave people. Supersetting two compound exercises together can create amazing muscle growth in a very short period of time, but it’s incredibly demanding and exhausting. It takes all the energy you can muster to get through a series of compound supersets. It is also very taxing on the nervous system and requires that special attention be paid to recovery after the session. An example would be supersetting squats with leg presses. Combinations like these can easily leave you lying flat on your back gasping for air (but the results are well worth it!)

COMPOUND SUPERSETS
Compound Exercise #1
Squats
Bent Over Rows

Compound Exercise #2
Leg Press
Deadlifts

NOTE: A word of caution about pre exhaust and compound supersets:
If your second exercise is a compound free weight movement that requires a great deal of neuromuscular coordination or is the type of exercise that requires a spotter, pay extra attention to your form. When your prime movers are fatigued from the first exercise, you may feel "wobbly" and your form is much more likely to break in the second exercise. If you let your form become sloppy because you are fatigued, you are more likely to get injured. It’s not uncommon for pre-fatigued muscles to give out suddenly without warning. If this happens during a bench press or squat and you don't have a spotter or safety mechanism in place, the results could be disastrous. A safer method, especially for beginners, is to select a movement for the second exercise that requires less skill and coordination (leg press, smith machine squat, hack squat) or one with a built in safeguard (power rack, safety catch, spotter, etc).

Isolation supersets. The fourth and final way to do a same muscle group superset is to superset two isolation exercises, such as cable crossovers and dumbbell flyes. This is a useful technique for isolating one particular Muscle Group or section of a muscle group to the exclusion of others. It is used most often during pre-contest or definition phases when mass and strength are no longer the primary concerns.

ISOLATION SUPERSETS
Isolation Exercise #1
Cable Crossover
Leg Extension

Isolation Exercise #2
Dumbbell Flyes
Sissy Squat

Ok, now that you know all four types of same muscle group supersets, let's take a look at the other two categories of supersetting: antagonistic supersets and staggered supersets.

2. Antagonistic Muscle Groups

When you do two exercises in a row for the same muscle group, it tends to significantly limit the amount of weight you can use because of fatigue and lactic acid buildup. Pairing opposing (antagonistic) muscle groups together can help you keep your strength up because as one muscle is working, the opposite one is resting. Common examples include pairing biceps with triceps, chest with back, or hamstrings with quadriceps. This is also an excellent technique for bringing up lagging body parts (priority training). For example, barbell curls paired with Tricep Pushdownsare a great combination for blasting the arms.

ANTAGONISTIC SUPERSETS
Exercise #1
Barbell Curl
Leg Extension

Exercise #2
Tricep Extension
leg Curl

3. Staggered sets. The final category of supersetting is staggered sets. A staggered set is a type of superset where you combine a major muscle with a minor and completed unrelated muscle. This technique is most commonly used for abs and calves. The way you use this principle is to "squeeze in" a set of abs or calves in between sets for any major muscle group. For example, you could throw in a set of calves in between every set of chest you do. Instead of resting and doing nothing in between sets of chest, you are doing something productive - working your calves! This gets your workout finished much more quickly and spares you the monotony that many people feel from doing these small body parts by themselves.As you can see, many benefits can be gained from including supersets in your training program. They are a proven technique for increasing intensity and bringing up lagging body parts. They allow you to gain muscle while working around injuries that might be aggravated with heavy weights. If your Fitness Training Program is getting stale, supersets can also help relieve your boredom. Best of all, supersetting is a legitimate way to get more results in less time. If you need to squeeze a result-producing workout into a short period of time, then supersets could be the answer to your muscle-building prayers.

By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com






Gain Maximum Muscle

Training The Stretch - A Stretch Position Giant Set That Will Gain Maximum Muscle
By Nick Nilsson
www.Fitness-ebooks.com

Looking to Gain Maximum Muscle? The stretch position of amuscle is the best place to start. With proper use, you cannot only activate more muscle fibers, you may even be ableto SPLIT your muscle fibers, making more of them - that means faster gains, more easily!

When it comes to training, all exercises are NOT created equal. If you're looking to gain mass, you know the squat is going to add a lot more muscle to your legs than a leg extension.

But did you know that focusing work on the greatest stretched position of a muscle can give you a similar advantage in muscle building?

Research has shown that placing high tension on muscles in their stretched position can have two extremely important effects on muscle building.

The first is greater activation of your muscle fibers - they fire in larger numbers, which is just what we need to build muscle. When you add tension to the muscle in the stretched position, you activate what is called the Myotatic Reflex (a.k.a. stretch reflex). It's a reflex designed to protect the joints when heavy loads are placed on the muscles in the stretched position. To try and protect the joint, the body activates more muscle fibers to try and get that load out of the stretched position.

More fibers worked means more fibers growing!

The second important effect of stretch-position training, while being a potentially VERY powerful one, is still only a theoretical one. Because while no human studies have confirmed this effect, numerous animal studies have demonstrated it reliably, showing overall muscle size increases in the order of 300% (which is HUGE).

The effect is "hyperplasia," which means muscle fiber splitting (compare it to "hypertrophy," which means muscle fiber growth). When high tension is placed on the muscle in the stretched position, a single muscle fiber may actually split into TWO muscle fibers in response.

More fibers in the muscle means more overall potential growth! If you have more muscle fibers, it's just plain easier to build muscle. Having more muscle fibers is most likely one of the reasons some people just build muscle faster than others.

So how do we train to Gain Maximum Muscle growth from the stretched positions of muscles?

We're going to utilize a technique I've come up with that I call "Pre/Post-Exhaust Stretch Giant Sets." It's a fancy name for a technique that is as effective as it is challenging and, to be completely honest, downright painful. Just know right up front that this is NOT a technique you can coast through, but if you're ready for some serious results, get ready to dig in...

To demonstrate this technique, I will use the chest as an example. You're going to be doing two exercises - dumbell flyes and barbell bench press. But here's the key...you're not going to be doing the whole range of motion of either of them!

At the end of this article, I will also include a link to a video of this technique in action so you can see EXACTLY how it's performed.

Part one of this giant set is the Pre-Exhaust. Take dumbells you could normally do about 10 to 12 full reps of dumbell flyes with, lay down on a bench or Swiss ball and lower the dumbells down to the bottom, stretched position.

Now you're going to do partial, bottom-range reps of the dumbell flye exercise. Let the dumbells stretch your pecs at the bottom then, with a short, powerful movement, raise them up a couple inches. Now immediately bring them back down into the stretch position and hold, letting the pecs stretch. Perform as many reps as you can with this technique.

Part two of the giant set is continuous tension training. Immediately get up and move to the dip station (you can also use the bench press for this). When doing dips, normally just using bodyweight should be fine. If you're using the bench press, before you start the giant set, you should pre-set the bar with a weight that you can normally do 12 to 15 reps with.

When doing dips for chest, you should have your body in a half-moon position, hunching forward and setting your elbows out wide to the sides. Look down as you're doing the reps to keep the tension on the pecs.

With dips, lower yourself down ALMOST to the very bottom then push yourself back up ALMOST to the top. When doing bench press, unrack the bar and lower it to ALMOST the bottom position then, with no pause, press it back up to ALMOST the top position. With no pause, lower it back down to the same position as before.

What you are doing here is continuous tension training in the middle range of motion of the dip or the bench press. You're never getting a full stretch and you're never locking out. The pecs get NO rest during the entire set. Do as many reps as you can on the dips or the press then step down or re-rack the weight.

Now, if you thought the first two parts were hard, you're in for some fun...here's where it gets REALLY tough.

Go right back to the dumbell flyes, get back into position on the bench or ball (using the same dumbells as you were using before) and do ANOTHER stretch position partial set. This final post-exhaust set is going to really set off the alarm bells in your body!

So basically, the first set of partial flyes is going to take advantage of the increased muscle-fiber activation you get with a stretched-position exercise. Then, when you go into continuous tension pressing, more muscle fibers will be working under that continuous tension, increasing the results you get in terms of hypertrophy (fiber growth). Now, when we get to the final partial flye set, the goal is hyperplasia (fiber splitting). The muscle fibers are exhausted and pumped up with blood from the first two parts of the giant set. Now the high tension in the stretched position is going to be a serious emergency to the muscle fibers and (hopefully) induce splitting of the muscle fibers.

It's a tough giant set but, when you're done, you'll know that you had a great growth-producing set!

"Pre/Post-Exhaust Stretch Giant Sets" can be done with ANY bodypart, making it a very versatile technique. Here are some examples of exercises you can use with each bodypart:

Chest:Any flye movement and any pressing movement

Back:Dumbell pullovers and any rowing or pulldown movement

Shoulders:Cable lateral raises or leaning dumbell lateral raises (leaning against a solid object with your working arm hanging down in front of you) and any pressing movement

Quadriceps:Sissy squats and squats, split squats or leg press

Hamstrings:Stiff-legged deadlifts and leg curls

Biceps:Incline curls and any general curling movement

Triceps:Any overhead tricep movement and dips or close grip presses

Calves:Donkey calf raises and seated or standing calf raises

When incorporating this technique into your workouts, I would suggest doing no more than 3 or 4 of these giant sets for the back, chest or thigh muscles and no more than 2 or 3 for the other smaller muscles. It's also not a technique you should use every training session - maybe once every week or two for a bodypart. It's very intense and demands a lot of recovery energy. Be sure you give your body and muscles the fuel they need to take full advantage of this potential growth!

Give this giant set technique a try in your next workout and let me know how it feels!

To watch a video of this technique in action, use the following link:

Click Here to Gain Maximum Muscle

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at Fitness-ebooks.com.
He can be contacted at betteru@fitstep.com.

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Bodybuilding on a Budget

Bodybuilding on a Budget It Doesn’t Have to Put Your Wallet in a Wheelchair
By Marc David
www.Beginning-Bodybuilding.com

As you probably remember the last time you looked at a proposed grocery list or visited the nearest supplement store, you realized you needed to take out an equity loan first in order to get your month’s supply of food and supplements.

Believe me…

I’ve had my fair share of large bills especially when I’m trying to bulk up and gain weight.

Am I right about this so far?

Don’t’ worry… there are some really overlooked and rather inexpensive methods to get all the food you need without breaking the bank. But I have an even better idea… let me just start off with a quick list of foods that you can find at most grocery stories and warehouse locations that are cheap and are excellent sources of protein, carbohydrates and fats.Low Cost Bodybuilding Foods (no particular order):

1. Tuna
2. Nuts
3. Olive Oil
4. Whey Protein Concentrate, in bulk
5. Pasta
6. Chicken legs
7. Beans

Of course you’ll want to get servings of fruits and veggies but normally it’s the other foods that are expensive in bulk. With just the above foods, you can get many of them in bulk or for discounts and have plenty of wholesome foods for your bulking, cutting and bodybuilding endeavors.

By now, you’re probably wondering…

Okay, that’s a nice list of general foods I can use but I am taking some supplements. And they aren’t so cheap. I’d like to try everything I see in the latest muscle magazines but I really only have time for what works. Where’s the cheap list of supplements?

Inexpensive (best bang for your buck) supplements:

1. Multi-vitamin
2. Fish oil
3. Whey concentrate
4. Dextrose
5. Creatine Monohydrate

Fact is…

I try a lot of supplements myself. I’m curious. I want to know what works and sometimes I stumble across something that is worth it. But the above list is the basic supplement list that I always return to no matter what. It’s part of the vitamin closet in the kitchen. If I have no time, no money or no desire to try anything new, I know that above is the only stash I need to make any gains I’ll need.

So let me summarize and review…

Bodybuilding on budget is real. If you look for specific foods that are great sources of protein, carbs and healthy fats and mix and match, you have a really well rounded selection to make many meals. No matter if you are on a bulk phase, cutting phase or just want to eat healthy, it doesn’t have to be the most expensive things you’ve ever done.

~~~~~~~~~~~~~~

About The Author:

Marc David is an innovative fitness enthusiast and the creator of the “The Beginner’s Guide to Fitness And Bodybuilding”
method on www.Beginning-Bodybuilding.com.
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS! Not more. He dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know.
Go to: www.Beginning-Bodybuilding.com to find out more about The Beginner’s Guide to Fitness And Bodybuilding.






Why Weight Training?

Follow the Path of MOST Resistance!
By Nick Nilsson
Fitness-ebooks.com

Why Weight training is the fast track to sculpting your body.

Resistance is NOT futile! When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training.

The shape of your body is determined by three things: muscle, bone and fat. While there's really nothing you can do about changing your bone structure, there is a whole lot you can do about muscle and fat. This ratio of muscle to fat is commonly known as your body composition.

And what is the fastest way to change your body composition? Weight training. Why is it so effective? Because it builds muscle.

Muscle is the key to changing your body. While fat certainly gives your body shape, muscle is what gives you the shape you actually WANT!

One of the greatest things about muscle is that it burns calories all day long, even when you're lying on the couch. What this means is that the more muscle you have, the more calories you'll burn during the day and the more you'll be able to eat without gaining weight. Sound interesting? There's more.

Weight training stimulates your metabolism more than aerobic training such as cycling or walking. This means that you'll continue to burn calories long AFTER you've completed your weight training session. The calorie-burning effect of aerobic training generally declines rapidly once you stop the exercise.

Beginning trainers, who are just starting with exercise, are often under the impression that they should stay away from weight training because they might gain weight before they start losing it.

I like to use a car as an analogy. Imagine your body is a car, your muscles are the cylinders in the engine, and your bodyfat is the gas.

With a four-cylinder car, you only burn a minimum amount of gas/fat. Weight training and building more muscle is the equivalent of putting more cylinders into your engine. As you can imagine, you'll burn a whole lot more gas even while idling! And, just like a car with more cylinders, you'll be a lot more powerful too!

The bottom line to you is this...with more muscle, you'll get greater fat loss with less effort.

While it certainly is a possibility that you could gain weight before losing it, if you gauge your success solely by numbers on a scale then you're not getting an accurate picture of yourself. Measure your progress by how you feel, how you look and how well your clothes are fitting, not by which direction the needle on a measuring device is moving.

At the end of the day, I'm not suggesting for a moment that you should eliminate cardiovascular training from your exercise routine, but, if you are struggling to lose fat and keep it off, weight training may be just the thing you need to lose that fat and keep it off for good!

For more information on resistance exercises you can do at home, go to:

Click Here for More Resistance Training Exercises

For more information on weight training exercises you can do at the gym, including optimized exercise technique, tricks for improving the exercise and common errors, go to:

Click Here for More Weight Training Exercises

------------------

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at Fitness-ebooks.com.
He can be contacted at betteru@fitstep.com.




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