|
|
Supersets - Bodybuilding
This is a technique to intensivice an exercise, especially
used by those who use HIT-Training routines.
To perform a superset, choose an exercise and a weight with which you
can do up
to 8 repetitions. After you reach the point of muscle failure, remove
some weight
(as fast as possible) and go to muscle failure again.
Repeat this process
until you can hardly lift your trained limb without weight.
You can also alternate
exercise during a superset. But don`t beginn with "stretched contraction" exercises
like flies or Sissy Squats.
Begin with free weight exercises.
Technical descriptions: Supersets - Bodybuilding
- Expample one, Leg Superset. Combined Squats and Leg Extensions.
Start with Squats and choose a weight with which you can perform up to 8 very slow concentrated repetitions. After you reach the point of muscle failure, remove some plates (or have your training partner remove some weight), and go to muscle failure again. Repeat this process until you cannot do squats without any weight on your back. Go to the leg extension machine and repeat the whole process. This is one of the most intensive training techniques and should not be done more then two times per week and muscle group.
Trainer advice: Supersets - Bodybuilding
- Dont do more then one Superset per muscle group and workout. - Leads to over-training. Have enough rest after a workout with Supersets.
- Start with free weight exercises.
- Remove weights until you cannot do a single repetition without weight.
Videos: Supersets - Bodybuilding
|
|
|
