Platinum XT 1000 Plan Performing two or more exercises back-to-back without resting between sets makes your muscles work harder. You will burn fat in less time than you would sitting around between sets. Aside from calorie burning, Supersets drive your heart rate up and keep it up for the added benefit of a cardiovascular workout. Challenge yourself with a more intense and productive workout by simply removing the down-time between sets.
How to Superset
Switch it Up
Alternate lower-body with upper-body exercises. Similar to interval training, you will get a cardio-vascular workout without having to spend lots of time on the treadmill. Platinum XT 1000 After performing a lower-body exercise, move directly to an upper-body exercise, for instance lunges, followed by shoulder presses.
Quintin Joseph’s Superset for Legs
5 Exercises and the Muscles they Target
1. Leg Press: Quads
2. Squats (No Bar): Quads & Light Hamstrings
3. Lunges: Glutes, Quad
4. Leg Extensions: Quads
5. Leg Curls: Hamstrings
This is an amazing Superset for gaining muscle as well as for a cardiovascular workout. If done well, your chest should be pounding. Aside from the results, it is also extremely time efficient. Stick with it. You’ll be amazed.
It deserves a whole article to itself, which we are able to be addressing in the close to future.
Now that you know the massive benefits that doing squats will give you, there is no reason why you shouldn’t be doing it now. Don’t be somebody that wastes their time in the gym without a plan or hop around from program to program hoping for results.
Take action and get the body you’ve always wanted.
Darren is a fitness professional with over 10 years experience and has helped hundreds of people to reach their health and fitness goals. His interest lies in strength training and in particular maintaining muscle as we age.
Lets break down a dumbbell curl and see how we can improve it by zone training. If you typically use 50 pounds in the dumbbell curl do 8 reps in the bottom third zone to failure. Immediately reduce the weight to 40 lbs and do as many reps to failure as you can in the middle third. Reduce the weight further to 30 lbs and do as many reps as you can do in the upper zone.
As you can see, we have altered the weight in a similar way that a weight machine does to provide an even resistance level throughout the curl, increasing its effectiveness.
This principle can be used in any free weight exercise where there are mechanical disadvantages.
Rolling Static Partials are performed in the following way:
Bench Press- 12 reps
Press the bar up 1/3rd of the way and hold for 10 seconds before pressing the bar to mid-point. Do a series of short 2-4 inch fast pulsing reps before doing 4 reps in the top zone of the lift. Continue doing random holds, burn reps and partial reps until you have completed a total of 12 reps.
This variable can be used with any exercise to break through sticking points and allow heavier weights to be used during the traditional performance of an exercise.
Give this a try and you will surely build more muscle and strength faster than before.