How To Build Muscle Up With Supersets
Exactly what is a superset?
A superset is a combination of two or more weight training exercises done consecutively after one another with no break between them. The exercises selected have to be working opposite muscle groups. For example a set of tricep press downs followed by barbell curls.
Why do Supersets?
First of all they are a break from the normal type of weight training you may have grown used to. They will provide a new way to trigger muscle growth through the unusual type of stress they provide. After removing the pause between exercises you will be distracted a lot less easily. Also after completing a superset you will probably experience a powerful muscle pump as the muscles are literally being flooded full of oxygenated blood to help keep up with the muscles demands which is a great feeling. Overall they are a great way to build muscle up fast.
Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another fantastic thing about supersets is that they provide your training session with great variety, excitment and challenge.
What supersets should I try?
The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,
What tips can you give me when doing them?
Well, make sure that you keep strict form through the exercises. It is very easy to get carried away and start losing your form. This is particularly true as you will be jumping from one exercise to another very quickly and also due to the fact that you will be out of breathe even more than usual. Ensuring good form will make ure you hit the correct muscle group but also reduce the risk of injury.
Anything else I should know in order to build muscle now with supersets?
Bearing in mind supersets are very intense you may not really want to be doing more than a couple of supersets, although this will vary on your fitness and experience levels. use a different superset each workout between your regular sets to avoid wearing yourself out.
It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, be aware that overtraining will slow your progress down and not speed it up. Working out twice a week will be plenty for the majority of people and that is probably more than enough for hard gainers. Ok, whilst bearing those point in mind why not hit the gym and give supersets a try and let them help you build muscle up fast. I guarantee you will not be disappointed!
