Supersets for Superhuman Strength

If you’re looking to bulk up in record time, try supersets.

Supersets for superhuman strengthIn weightlifting, when you combine two exercises back-to-back without any rest in between, it is called a superset. Each combination must include an exercise that works the opposite muscle or group of muscles. For example, if your first set is a biceps exercise, then the second set will work the triceps, and so on.

Why use supersets?

Supersets are ideal when that dreaded plateau sets in and nothing else is working. You’re putting all you’ve got into your workout, but your muscles are bored and not responding. Supersets are very demanding and just what you need to wake up those despondent muscles. These muscle-blasters should never replace your regular workout routine, and should be used periodically to avoid burnout and injury. When it’s a slow day at the gym and you have all the weights to yourself, blast your way through a few supersets and your muscles will be barking all the way home.

The Rush

Our muscles work in groups – when one muscle is working, another muscle is providing support and stability. In other words, when you’re working those quads, your hamstrings also come into play, so your muscles never really get a proper rest in between sets. What this means is when you move onto the second set of your superset, the stabilizing muscle group is already warmed up and ready to perform. With this comes a super rush of blood to the muscles and a spike in testosterone: you’ll be walking with a wider gait when you leave the gym, all puffed up like a rooster! What a rush!

Lengthen and Strengthen

Performing supersets will enhance your overall workout performance. Working opposite muscle groups lengthens one muscle group while strengthening the opposing muscle group. It’s a give-and-take kind of thing. And your muscles will pay you back in spades. Supersets also increase your flexibility by incorporating full range-of-motion exercises and will train the muscles to recover quicker without excessive muscle tightening.

To get you started, try these supersets:

Upper Arms:  Superset 1

  • Cable hammer curls – 4 sets/8-10 reps
  • Triceps pull down – 4 sets/8-10 reps
  • Rest for 1 full minute

Chest and Back:  Superset 2

  • Overhand grip chin-up – 4 sets/failure
  • Bench press – 4 sets/8-10 reps
  • Rest for 1 full minute

Core Strength:  Superset 3

  • Kneeling cable crunch – 4 sets/failure
  • Hyperextensions with weight plate – 4 sets/12 reps
  • Rest for 1 full minute

(Sets of 4 include one warm-up set and 3 working sets.)

If you yearn for the burn, then set yourself the goal of reducing the rest time between supersets as much as you can.

 

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Matthew McConaughey Workout

There are a few things that Matthew McConaughey does to keep his beach-buff body in shape and that’s running, surfing and dancing.

Matthew McConaughey WorkoutStaying in shape is one of McConaughey’s passions and he finds a way to exercise every day, come rain or shine. Whether it’s shadow boxing when it’s raining outside or following some grueling training program to get him ready for his next movie role, McConaughey embraces it all.

This weight training workout below focuses on strength, flexibility, agility and endurance. Perform 8 to 12 reps of each exercise, unless stated otherwise.

Matthew McConaughey Workout

Monday, Wednesday, Friday
Superset 1

  • Cable Crossovers
  • Incline chest press
  • Swiss Ball Knee Tucks
  • Repeat 2 to 4 times

Superset 2

  • Pull-Ups to failure
  • V-Ups
  • 8 X 30-second sprints with 90-second speed walk in between each sprint
  • Perform this set only once

Superset 3

  • Bench Dips
  • Cable (with rope) triceps overhead extensions
  • Medicine Ball Lunges – reaching for the ball and passing under your front leg as you lunge forward
  • Repeat 2 to 4 times

Superset 4

  • Medicine Ball Press and Slam – push out from the chest, then reach overhead and slam the ball down on the floor
  • Stair Sprints
  • Ladder Drills with High Knees
  • Repeat 2 to 4 times

Superset 5

  • Squat to Calf Raise to Shoulder Press
  • Woodchoppers
  • Bicep Curls with Cables (rope)
  • Repeat 2 to 4 times

Superset 6

  • Jump Rope – perform 100 to 200 jumps as fast as you can
  • Stair Running – run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10
  • Perform this set only once

Tuesday/Thursday

Strictly cardio days – 45 to 60 minutes of running

Weekend – Rest and Dancing!

Originally published @ FITLODE.COM