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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Four Ways Strong Muscles Increase Longevity

Nobody really likes to talk about aging and the negative effects it has on the body.

Four Ways Strong Muscles Increase LongevityBut the truth of the matter is, it happens to all of us, and it creeps up on you when you least expect it. So plan for the future now, whether it’s investing your money wisely or investing your time smartly and taking time to exercise, good health is the most important thing you can possess.

Strength and flexible muscles is your goal to prevent aging. Weak muscles cause accidents like falls and affect your quality of life. Imagine not being able to bend down to tie your own shoes or not having the strength to make it up a flight of stairs.

Strong muscles do not develop with cardio. In fact, if you don’t nourish your body adequately while performing long sessions of cardio, you will enter into a catabolic state. What this means is that your body will start feeding off your muscle tissue, deteriorating your muscle mass rather than building it up.

So what do you do?

Lift weights! Resistance training is rehabilitative, preventative, and anti-aging. And no, you will not bulk up like a freak, nor do you have to in order to strengthen your muscles. Light to medium resistance training at least three times a week is enough to improve your overall health, provided your diet is also in check.

How Strong Muscles Can Increase Longevity

Strong Muscles Improve Cardiac Health

  • Strong muscles absorb oxygen and nutrients from the blood more efficiently, which causes less strain on the heart.
  • Strong muscles are more efficient at physical exertion and require less of the heart.

Strong Muscles Reduce the Risk of Diabetes

  • Strong muscles are more efficient at drawing sugar from the blood for energy.
  • Strong muscles help regulate blood sugar levels.

Strong Muscles Help Control Weight

  • Strong muscles take up a lot of real estate and burn calories more efficiently than weak muscles.
  • Strong muscles help regulate your metabolism.

Strong Muscles Improve Quality of Life

  • Strong muscles help with mobility and flexibility, so you can remain more active through your senior years.
  • Exercise improves bone health and this helps reduce the risk of injuries and fractures, often reported as early as 65 years old.

Source:

Harvard Medical School, Healthbeat

Weight Training 101

Other than the 1RM test that most people use to gauge how much weight they should be lifting, there are a few other things you should know.

Weight Training 101You don’t need me to tell you that muscles vary in size and so it stands to reason that different muscles can take on varying amounts of weight. The type of exercise you do will also affect your lifting power. For instance, you’ll find you can lift more with standing exercises than lying down on a bench and working against gravity.

When it comes to arm work, generally the ideal lifting weight will be 10 to 12% of your body weight. For the bigger thigh muscles like the quadriceps, the ideal lifting weight will be one third of your body weight. But for the back of the thigh and the hamstrings, the ideal weight is one fifth of your body weight.

Here’s a breakdown for someone who weighs 150 lb:

  • Biceps/Bicep Curls – 15 to 20 lb
  • Quadriceps/Leg Press – 50 lb
  • Hamstrings/Hamstring Curls – 30 lb
  • Chest/Bench Press – 40 lb

For basic training, the recommended number of repetitions is between 8 and 12 with sets ranging from 3 to 6 and a 90-second rest in between each. After performing about 5 to 7 reps, you should be working extra hard to reach 8 reps and beyond. When it becomes too easy and you’re still lifting into rep number 11 without any noticeable struggle, then this is a clear indication that you need to increase you weight.

Originally published @ FITLODE.COM