The collection
of Female Bodybuilding and Fitness Inspiration - Pure Hardcore
महिला शारिरीक सुगठन तथा क्षमता तर्फ प्रोत्साहनको संग्रहालय – विशुद्ध कट्टर
Saturday, September 24, 2016
Wednesday, September 14, 2016
Full Body Workout to Lose Weight and Tone Up - At home Fat Burning & Toning Workout 170-220 Calories
Full Body Workout to Lose Weight and Tone Up - At home Fat Burning & Toning Workout 170-220 Calories
Wednesday, August 17, 2016
Fitness meets Bodybuilding - Mohamed Ali & Johan Bank
Fitness meets Bodybuilding - Mohamed Ali & Johan Bank
Friday, August 12, 2016
Wednesday, July 20, 2016
Friday, July 15, 2016
How To Gain Muscle For Skinny Guys/How To Gain Muscle If You're Skinny
How To Gain Muscle For Skinny Guys/How To Gain Muscle If You're Skinny
If you were born skinny, you may not have the potential to gain the bulk of an NFL lineman, but it’s completely possible for a skinny guy to put on muscle. The bonus for you is that your body fat levels are naturally low, so when you do gain muscle, you’ll be able to achieve a very ripped look, which bigger, bulky guys often envy!
Here are seven things I learned from my own journey.
7. Supplements
Thinkstock Normally, you can get from food all the nutrients, vitamins and minerals that you need. But if you’re trying to put on significant size and you’re exercising at a level that is constantly stripping your body of fuel, you’ll need help from supplements.
For calories and upping your protein intake, a protein powder is important. If you don’t want the typical gut distress that comes from eating protein powders, don’t just settle for any version of protein powder. Try to choose one without added soy and corn, with no artificial sweeteners, and with added digestive aids such as digestive enzymes and probiotics. For a more comprehensive overview of how to choose protein powders, read this article.
Supplements that can effectively help a skinny guy gain muscle are:
-Creatine: 0.3 g/kg bodyweight for 5-7 days followed by 5 g/day.
-Carnitine: 750 mg, 2,000 mg/day, in 2 doses.
-Citrulline: 6-8 g, 30-60 minutes before exercise.
-Beta-Alanine: 2-5 g, 30-60 minutes before exercise.
None of these supplements are a substitute for lifting frequently and lifting heavy, but they will certainly help to enhance results
6. Eat Frequently
Think stock Strength training is very glycolytic, which means it burns a high amount of carbohydrates. Because of this, you shouldn't go into any muscle building workout without having eaten about 300-600 calories of a carbohydrate-containing meal two to three hours prior. This meal can include sweet potatoes, yams, oatmeal, quinoa, brown rice or any other healthy carbohydrate source. If you eat another similar meal after your workout, you’ll be able to put on size more quickly, as your muscles will rapidly absorb the sugars more quickly after a workout.
In addition, timing your protein intake with several small 20-25-gram portions split up through the day will be far more effective for gaining muscle, compared to a giant protein shake at the beginning and end of the day.
Ultimately, a skinny guy trying to put on muscle should be aiming to consume a pre-workout meal, a post-workout meal and at least four to five additional meals. This may seem like a lot of eating and food, but this is what it takes to build significant muscle if you’re skinny.
5. Use Amino Acids
Think stock A big secret among bodybuilders and strength training enthusiasts is a type of supplement called “branched chain amino acids” (BCAAs). These are special protein-building blocks that are rapidly absorbed and easily used by muscles during exercise. They’re cheap, easy to find and can be consumed without stomach distress both before, during and immediately after your workout, and can significantly increase muscle gain.
You should not train for size without amino acids in your bloodstream, and since digesting a steak can be tough during a hard workout, BCAAs are a good way to go. To gain muscle more rapidly, you should aim for 10-20 grams of BCAAs, consumed before, and then every 60-90 minutes during, your weight-training workouts
4. Eat Meat
Think stock Skinny guys who are vegans or vegetarians may cringe at this advice, but meat is muscle fiber, and it’s chock full of fats, proteins and hormonal precursors that help you to put on size more quickly. While you certainly can get adequate proteins from plants, it’s far more difficult to go the vegetarian route, and the volume of food you must eat is going to be very daunting and a bit distressing to your gut.
To maintain muscle, you need to eat about 0.55 grams of protein per pound of body weight, and to build muscle, you need about 0.7 grams per pound. In addition, you’ll need to eat an extra 500-1000 calories each day over and above your basal metabolic rate. This high volume of food and protein should include foods that naturally increase testosterone, including grass-fed beef, eggs and seafood (other lower-calorie testosterone-supporting foods include garlic and broccoli).
3. Mix It Up
Think stock The advice to mix it up should not be misinterpreted. I don’t mean you should change up your workout every day (which is actually good for fat loss but not very effective for gaining muscle). Instead, you should stick to the same workouts each week for three to five weeks, but you should use different types of strategies during your sets to challenge your muscles.
These strategies can include bouncing, explosions, quarter reps, ladder reps, stripping, supersets, super slow reps, forced reps, negatives and cheating. I explain each of these terms in the Get-Fit Guy article “How To Get Better Results From Weight Lifting.”
2. Lift Heavy
Think stock Most skinny guys do not lift adequately heavy weights to build significant muscle. This is one reason why having a personal trainer or workout buddy at the gym will help you put on muscle faster -- you can lift more weight when someone is there to help you if the weight gets too heavy for you to safely handle.
While lifting with slightly higher sets (like 4-6 sets) and higher repetitions (like 10-12 reps) will help you build muscle faster than using low sets and low repetitions (which are better for power or brute strength), you still need to use weights that completely exhaust your muscles by the end of a set. For example, if you’re going to be doing 5 sets of 10 repetitions of a barbell squat, you should barely be able to stand for the last 3 repetitions. That is the kind of tough stimulus a skinny guy needs to build muscle.
1. Lift Frequently
Think stock Once you put it on, muscle is much easier to maintain than big lungs or good endurance. A runner begins to lose oxygen capacity within about three days of laying off workouts. But muscle only requires one workout a week for maintenance. However, muscle is hard to put on initially, and for skinny guys typically requires 4-6 workouts per muscle group to build (you can build even faster if you lift twice a day, but if you do that, you’ll need to take a full recovery day at least once a week, and allow at least four hours between workouts).
So what does it look like to lift frequently? One popular split that works very well is to exercise your chest and back on day one, your shoulders, biceps and triceps on day two, your legs and core on day three, then take one day of rest, and repeat.
Wednesday, July 13, 2016
WHAT IS THE BEST SUPER-SETTING WORKOUT?
WHAT IS THE BEST SUPER-SETTING WORKOUT?
1ST PLACE TUNIT
Supersetting is an excellent way to keep your gym visits short and sweet. It will bump up the intensity of your workout and build muscle. Supersetting will help you to perform more work in less time which is key to building quality muscle.
First of all, supersetting can be done in a few different ways. You can do antagonist supersetting, which is the pairing of two opposite muscle groups such as biceps and triceps, chest and back, and quads and hamstrings.
This is quite effective for getting one muscle loose while its antagonist contracts. When the biceps are contracted, the triceps are relaxed. This can allow for more weight to be used or additional reps to be performed. You can also do agonist supersetting which is the pairing of two exercises for the same muscle.
For example, you can superset bench press with dumbbell flyes or squats with leg extensions. Usually agonist supersetting is a combination of a compound movement with an isolation movement. Pairing two compound movements could be too intense the same way that pairing two isolation movements could lack the intensity provided by a combination of compound and isolation.
The last way to superset is unconventional but is still valuable and saves time. You can superset two exercises that work completely different body parts such as triceps and back, biceps and chest, or quadriceps and calves.
In these cases, for example, you could superset skull-crushers with deadlifts, barbell curls with bench presses, and squats with calf raises. Again, a compound exercise is usually supersetted with an isolation movement.
These are the five most common types of supersets:
PRE-EXHAUSTION SUPERSETS
For example, leg extensions followed by squats. This method allows you to exhaust a muscle group by performing an isolation exercise and then really work it hard through a compound exercise.
Check your ego at the door when using this method because your muscles will already be tired by the time you perform your big compound exercise such as squats or bench press. Start out with a lighter weight than you normally would and you will see exactly why this method is so effective.
POST-EXHAUSTION SUPERSETS
For example, squats followed by leg extensions. This method of supersetting takes pain to a whole new level. It takes a compound exercise and then adds an isolation exercise after that to completely trash all the muscle fibers in a certain muscle group.
COMPOUND SUPERSETS
For example, bench press followed by incline bench press. This method should only be used by more advanced trainees because heavy weights are being used in both parts of the superset which can lead to heavy CNS (Central Nervous System) stress.
ISOLATION SUPERSETS
For example, barbell curls followed by hammer curls. This method allows you to focus on completely destroying a muscle group. You can do double the work in roughly the same amount of time and focus it all on one muscle group which is why this is also effective.
STAGGERED SUPERSETS
For example, bench press followed by calf raises. This method is probably the least taxing of the supersetting methods because you work two completely unrelated muscle groups.
This allows you to work lagging body parts in between sets but make sure that you do not superset back with biceps, chest with triceps or shoulders with chest because each muscle group is worked indirectly when training the other muscle group.
This method is not meant for that. It is meant to allow for full rest and recovery of a muscle group like in straight sets but at the same time you can work other muscle groups in between.
WORKOUT
What is the best supersetting workout? Be specific. Include exercises, sets, reps, rest, etc.
In my opinion, the best supersetting workout consists of a combination of supersetting methods. Additionally, a supersetting workout should be time-efficient and have a high level of intensity.
It should be in a rep range conducive to hypertrophy as well and should consists of full-body workouts. Mostly compound movements are used to maximize efficiency and to create the best growth stimulus possible.
SUPERSETTING WORKOUT 1
This program focuses primarily on antagonist supersetting but includes a staggered superset.
MONDAY - REST 1 MINUTE BETWEEN SETS.
A1: Full Squats - 4 Sets x 8 Reps
A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps
B1: Bench Press - 4 Sets x 8 Reps
B2: Pendlay Bent-Over Rows - 4 Sets x 8 Reps
C1: Barbell Curls - 3 Sets x 10 Reps
C2: Weighted Dips - 3 Sets x 10 Reps
Abdominal Work (Leg Raises, Decline Crunches)
WEDNESDAY - REST 90 SECONDS BETWEEN SETS.
A1: Split Squats - 4 Sets x 8 Reps
A2: Snatch-Grip Deadlifts - 4 Sets x 8 Reps
B1: Military Press - 4 Sets x 8 Reps
B2: Chin-Ups - 4 Sets x 8 Reps
C1: Calf Raises - 3 Sets x 10 Reps
C2: External Rotations - 3 Sets x 10 Reps
FRIDAY - REST 45 SECONDS BETWEEN SETS.
A1: Full Squats - 4 Sets x 8 Reps
A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps
B1: Bench Press - 4 Sets x 8 Reps
B2: Pendlay Bent Over Rows - 4 Sets x 8 Reps
C1: Reverse Curls - 3 Sets x 10 Reps
C2: Close-Grip Bench Press - 3 Sets x 10 Reps
Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists)
SUPERSET WORKOUT 2
This program utilizes many different supersetting methods and is effective at breaking plateaus and preventing homeostasis.
MONDAY - REST 1 MINUTE BETWEEN SETS.
A1: Full Squats/Front Squats - 5 Sets x 5 Reps
B1: Bench Press - 4 Sets x 6 Reps
B2: Partial Incline Dumbbell Flyes* - 4 Sets x 10 Reps
C1: Pendlay Rows - 4 Sets x 6 Reps
C2: Barbell Reverse Curls/Barbell Curls - 4 Sets x 10 Reps
D1: Calf Raises/Seated Calf Raises - 3 Sets x 10 Reps
D2: Dumbbell External Rotations - 3 Sets x 10 Reps
Abdominal Work (Leg Raises, Decline Crunches)
WEDNESDAY - REST 45 SECONDS BETWEEN SETS.
A1: Weighted Chin-Ups/Weighted Pull-Ups - 5 Sets x 5 Reps
B1: Power Cleans/Power Snatches - 4 Sets x 6 Reps
B2: Weighted Dips - 4 Sets x 6 Reps
C1: Military Press - 4 Sets x 6 Reps
C2: Dumbbell Lateral Raises - 4 Sets x 10 Reps
D1: Wrist Curls/Wrist Extensions - 3 Sets x 10 Reps
FRIDAY - REST 90 SECONDS BETWEEN SETS.
A1: Snatch-Grip Deadlifts (Off 4" Podium)/Deadlifts - 5 Sets x 5 Reps
B1: Partial Dumbbell Flyes* - 4 Sets x 10 Reps
B2: Incline Bench Press - 4 Sets x 6 Reps
C1: Barbell Curls/Hammer Curls - 4 Sets x 10 Reps
C2: Pendlay Rows - 4 Sets x 6 Reps
D1: Calf Raises/Seated Calf Raises - 3 Sets x 10 Reps
D2: Cable External Rotations - 3 Sets x 10 Reps
Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists)
Notes: Superset B1 with B2, C1 with C2 and D1 with D2. A1 is always performed on its own. For abdominal work, perform 1-2 of the exercises listed in circuit fashion for 2-3 Sets x 10-15 Reps.
Partial flyes are performed with only the bottom half of the range of motion because of the pectoral overload in the bottom half. The pectoral muscles are barely even recruited at the top half of the range of motion. You should focus on getting a deep stretch at the bottom of the range of motion. (Source: www.t-nation.com)
Each workout day trains the entire body with a combination of straight sets and variations of supersets. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation.
For some muscle groups there are two options. In those cases, switch exercises every week. For example, Week 1 do full back squats and Week 2 do front squats. Changing exercises often will also help to keep you body guessing.
This program shouldn't be used for a long time because it is based on high-volume training. Every 4-5 weeks, cut the volume in half to make sure that you are not overtraining.
MUSCLE GROUPS
Which are the best muscle groups to supersetting? Why?
The arms respond best when trained using supersetting methods. Supersetting biceps with triceps has proven to be effective in building muscle. The reason for this is simple; because as explained earlier, when a muscle contracts its antagonist/opposite muscle relaxes.
However, I think that the chest and back also respond well to supersetting. Personally, my favorite supersets are bench press with pendlay rows and barbell curls with weighted dips. These two supersets are amazing in their effects on size in the targeted muscle areas.
The legs also respond rather well to supersetting quadriceps and hamstrings. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others.
The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side bends. However, each person will respond differently to a training stimulus so try different types of supersets with different muscle groups to see which works best for you.
REP RANGE
What is the best rep range to use when supersetting exercises?
Many rep ranges will work for supersetting but those that are specific to functional hypertrophy (5-10 Reps) will work best. During all types of supersets (except staggered supersets), a lot of blood is pumped into a specific area such as the arms, the chest and back or the legs.
I would focus on a rep range of 5-8 for compound movements and a rep range of 8-10 for isolation movements. Chad Waterbury recommends that you stay within the 24-50 rep range in his Sets x Reps Bible. This means that the total reps for an exercise (sets x reps) should be between 24-50.
Some good combinations include: 4x6, 4x8, 5x5, 5x8 and 5x10. You should use the same parameters for supersetting as well. Varying rep ranges also helps to keep your body guessing. A periodized progression is often the best way of going about this. For example:
Weeks 1-2: 4 Sets x 10 Reps
Weeks 3-4: 4 Sets x 8 Reps
Week 5: 2 Sets x 8 Reps
Weeks 6-7: 4 Sets x 6 Reps
Weeks 8-9: 5 Sets x 10 Reps
Week 10: 2 Sets x 10 Reps
COMPOUND OR ISOLATION
Is supersetting best used on compound or isolation exercises? Why?
Supersetting is probably best used with one compound exercise and one isolation exercise. This is because this method caters to all levels of trainees. Supersetting a compound movement with another compound movement stresses the CNS greatly and many beginner and intermediate trainees are not ready for this level of intensity.
Also, supersetting a compound movement with an isolation movement gives you flexibility in terms of pre-exhaustion or post-exhaustion. You can put the isolation movement before the compound exercise or after it to achieve different training effects.
However, you can superset two compound movements if you are the type that loves intensity and leaves everything in the gym. Supersetting two compound movements can often stimulate more muscle growth than other methods. But again, it is an advanced method and should only be used by those with at least a year of experience.
COMPARISON
How does supersetting stand up to other methods, such as pyramids, drop sets, etc.?
The Benefits Of Supersetting Include
Save time. Going from one exercise to another without rest will make your workouts shorter and more efficient.
Increase your intensity. Because you're working the same muscle, but with different exercises, you're adding to the intensity of your workout.
Supersets allow you to overload your muscles without using heavy weights - perfect for someone who wants to build muscle but doesn't have a spotter or doesn't want to lift heavy weights.
Make things interesting. Supersetting can make weight training a little more interesting and definitely more challenging. (Source: exercise.about.com)
In my opinion supersets are better than pyramids and drop sets because they allow for two different exercises to be completed consecutively without any rest in between. Pyramids involve one exercise in which the reps are either increased with each set or decreased on each set.
While this is an effective way of increasing the loading on the muscles, you can only work on one muscle group at the same time. However, supersets do not exclude pyramids because they are two different means of training. In other words, you can superset barbell curls and skull-crushers and at the same time pyramid the sets.
This is an advanced and intense method that should only be used by experienced lifters. Other methods such as drop sets, which consist of lifting a certain weight for a number of repetitions and then lowering the weight and lifting for a few more reps before reaching failure, are not as effective as supersetting for the primary reason that they only work a certain muscle or muscle group.
This is not to say that drop sets should not be used. drop sets are an effective method for pumping a lot of blood to a muscle group which can increase nutrient uptake which consequently leads to more muscle growth.
Supersetting rises above all exercise shocking methods in that you can work two muscle groups basically at the same time, you can greatly increase the intensity of the work, and most of all, you can shorten the time of the workout considerably. Here is a good article on shock methods in the weight room. Try to incorporate some of these into your workout routine and you will be rewarded.
BONUS
Which is the best (shocking) method for building muscle?
The best shocking method for building muscle is not found in the weight room. It is found in the kitchen. Food is by far the best "shock method" for building muscle. In order to grow, you must have a caloric surplus, that is, you must consume more calories than you expend.
As a general rule of thumb, eating 500 more calories than you expend will help you gain approximately 1 pound of bodyweight per week. If those calories are mostly clean, i.e. not junk food, and you lift weights regularly and lead an active lifestyle, then almost all of that weight gain will be muscle.
One of the keys to building muscle is eating at least 1 gram of protein per pound of bodyweight.
Very good protein sources include:
Chicken
Lean steak
Lean beef
Pork
Cottage cheese
Milk
Another key to building muscle is having a sufficient amount of carbohydrates for energy and for growth.
Complex carbs such as rice, pasta, whole wheat bread, muesli, granola and oatmeal should be ingested for maximum effect. The often forgotten variable to a balanced diet is healthy fat. Many people eat greasy foods such as hamburgers.
However, they should concentrate on eating enough flax seed oil, fish oils, and nuts such as almonds. Additionally, fish oil supplements can be taken so that you make sure that you are eating enough healthy fat. If you want to build muscle, a good investment would be a multivitamin to ensure that you are getting all the nutrients and vitamins you need.
Many people would be surprised how well a multivitamin can assist in muscle growth. Basically, if you hit a plateau, eat about 250-500 calories of healthy foods more per day and you will be amazed and what it can do for recovery and growth.
Another great method for shocking you muscles into new growth is changing exercises every 2-4 weeks. Sometimes people use the bench press as the main exercise for the chest for a long period of time and eventually your progress will stagnate. Instead, try an Incline Bench Press or a Dumbbell Bench Press as your main exercise and then switch in 2-4 weeks to a Close-Grip Bench.
You can make your life easier by making a list of main exercises and their variations and assistance exercises and choosing one from the list. For example:
CHEST
PRIMARY EXERCISES
Bench Press
Incline Bench Press
Dumbbell Bench Press
Dumbbell Incline Bench Press
Decline Bench Press
Dumbbell Decline Bench Press
Weighted Dips
Close-Grip Bench Press
Floor Press
Weighted Push-Ups
ASSISTANCE EXERCISES
Dumbbell Flyes
Dumbbell Incline Flyes
Dumbbell Decline Flyes
Pec Deck
BACK
PRIMARY EXERCISES
Deadlifts (Variations)
Power Cleans
Hang Cleans
Pendlay Rows
Bent-Over Barbell Rows
Seated Cable Rows
Dumbbell Rows
Supine Rows
T-Bar Rows
Chin-Ups
Pullups
ASSISTANCE EXERCISES (BICEPS)
Face Pulls
Curl Variations (Dumbbell, Barbell)
Hammer Curls
Making lists such as these will go a long way in determining what exercises you want to use. In the weight room, two of the best methods for shocking your body into new growth are Cluster Set Training and Rest Pause Training (RPT).
When performing cluster sets, you usually take a weight you can lift for 5 reps and do 2 reps, rest 10 seconds, do another 2 reps, rest 10 seconds and do your last 2 reps. These numbers are somewhat arbitrary but make sure you pick a weight that you can lift for at least 3 more reps if you were doing regular straight sets.
In other words, pick a weight you could normally do for 6 reps if you want to do cluster sets of 3 reps, a weight you could normally do for 7 reps if you want to do cluster sets of 4 reps, and so forth. Usually cluster sets do not go past 4-5 reps. In the same way as supersets, cluster sets allow you to do more work in less time.
Rest Pause Training is just as effective as cluster set training. In RPT, you pick a weight that is equivalent to 90% of your 1-Rep Max (1RM) and lift the weight once, rest 10 seconds, perform another rep, rest 10 seconds and continue in this manner until you perform the prescribed number of reps.
Remember not to use such shocking methods all the time because they will (a) lose effectiveness over time and (b) are taxing on the body. Cycle them in periodically to ensure a shocking effect on the muscle group each time around.
2ND PLACE AUSSIE LTD
I consider myself the king of supersetting. Supersetting is something I've learned to do effectively. My workouts are based around supersets and tri-sets, yet the poundage I use doesn't sacrifice. There are a few tricks on how to use supersetting effectively so it gives it you gains, rather than just burning you out. Read on and I'll explain how I've made supersetting something to love.
Workout: What is the best supersetting workout? Be specific. Include exercises, sets, reps, rest, etc.
There are many ways to incorporate supersets into your workouts. Here I have incorporated two ways to include them; one is for those wanting to increase their intensity even more so on a HIIT workout, whereas the other is targeted toward those who prefer it medium-high volume. Please read on.
HIIT WORKOUT
MONDAY: CHEST AND TRICEPS.
Flat Dumbbell Press with weighted dips - 2 supersets
Incline barbell press with flat dumbbell flyes - 1 superset
Close-grip bench press with dumbbell extensions - 2 supersets
Click Here For A Printable Log Of Monday.
TUESDAY: BACK AND BICEPS.
Barbell rows with weighted chin-ups - 2 supersets
Seated pulley rows with one arm dumbbell rows - 2 supersets
Barbell curls with dumbbell curls - 2 supersets
Click Here For A Printable Log Of Tuesday.
THURSDAY: LEGS.
Barbell squats with stiff-leg deadlifts - 3 supersets
Hack Squats with lying leg curls - 2 supersets
Machine calf raises with seated calf raises - 2 supersets
Click Here For A Printable Log Of Thursday.
FRIDAY: DELTS, TRAPS, ABS.
Seated overhead press with side laterals - 2 supersets
Behind the back barbell shrugs with dumbbell shrugs - 2 supersets
Crunches with leg raises - 2 supersets
Click Here For A Printable Log Of Friday.
MEDIUM-HIGHER VOLUME OPTION
MONDAY: CHEST/BACK.
Deadlifts - 2 sets
Flat dumbbell press with T-bar rows - 2 supersets
Incline barbell press with Weighted chin-ups - 2 supersets
Decline Dumbbell press with one arm dumbbell rows - 2 supersets
Cable crossovers with hyperextensions - 2 supersets
Click Here For A Printable Log Of Monday.
TUESDAY: LEGS.
Barbell squats with stiff-leg deadlifts - 2 supersets
Leg extensions with lying leg curls - 2 supersets
Leg press with seated leg curls - 2 supersets
Machine calf raises with reverse calf raises - 2 supersets
Donkey calf raises with hack machine calf raises - 2 supersets
Click Here For A Printable Log Of Tuesday.
WEDNESDAY: ARMS.
Lying tricep extensions with barbell curls - 2 supersets
Overhead extensions with incline curls - 2 supersets
Tricep pressdowns with concentration curls - 2 supersets
Reverse grip pressdowns with preacher curls - 2 supersets
Click Here For A Printable Log Of Wednesday.
THURSDAY: CHEST/BACK.
Deadlifts - 2 sets
Flat barbell press with barbell rows - 2 supersets
Incline dumbbell press with weighted chin-ups - 2 supersets
Iso hammer incline press with seated cable rows- 2 supersets
Dumbbell flyes with Hyperextensions - 2 supersets
Click Here For A Printable Log Of Thursday.
FRIDAY: DELTS.
Dumbbell overhead press with side lateral raises - 2 supersets
Smith machine overhead press with bent over laterals - 2 supersets
Upright rows with cable side laterals - 2 supersets
Dumbbell front raises with face pulls - 2 supersets
Click Here For A Printable Log Of Friday.
MUSCLE GROUPS
Which are the best muscle groups to superset? Why?
All muscle groups can be superset. Bigger muscles such as chest and back respond well, so do legs as well as arms, delts, abs and calves. There are few restrictions as to what muscle groups you can superset, and which you shouldn't. The main thing to be cautious of is the possibility of overtraining.
Therefore, it's a good idea to balance the amount you're doing for smaller muscle groups such as biceps, triceps and delts, especially if these muscles groups are under the load of other intensity principles. Abdominals seem to recover quickly and usually only require bodyweight, so you usually don't need the same sort of break in between sets as other muscle groups. I find tri-sets and giant sets also respond well with abs for the same reason.
Calves are another muscle where exercises aren't as physically draining as muscle groups such as quads or back, so supersetting doesn't usually rob you on the weight you use.
Two muscle groups that respond particularly well are supersetting are chest and back. Here you are able to get an incredible pump through two of your biggest and most important muscle groups in one-hour. Volume for each muscle will have to be split in half, so in this case its an idea to train chest and back twice per week if possible.
In fact, supersetting any opposing muscle groups work well. This is because while you are training one area, the opposing muscle group and its synergist muscles are fairly inactive. This means you are basically resting one muscle group, while you work the other.
Supersetting biceps and triceps are another example of effectively supersetting opposing muscle groups. There is nothing better than the look of having your whole arms pumped at once; it feels great.
Even quadriceps and hamstrings work well. But training legs with supersets can be a lot more draining than upper body, as we all know how intense leg training can be. But doing this, you can get a pump in your whole upper leg that will blow them up like bubbles.
A lot of people find it hard to develop their legs, as well as calves, so trying new things and being open to new training methods is definitely the right state of mind to have in this situation. Supersets might just be what you need for bring up those stubborn muscle groups.
Using opposing exercises, as well as opposing muscle groups, work well for the same reasons. Two examples include lying leg curls superset leg extensions and calf raises superset with reverse calf raises. As balance in strength and size between muscle groups is vital to prevent strength imbalances, injury and gaining overall symmetry, Supersetting opposing exercises encourage maintaining that balance you need.
Later on in the article I will discuss whether it's better to use supersetting for isolation or compound movements, so read on.
REP RANGE
What is the best rep range to use when supersetting exercises?
All rep range works well, but the main thing to be cautious of again is overtraining. When supersetting with very high reps, anywhere between 12-20, you're training becomes more endurance-based. If you're whole workout regime including cardio relies heavily on your cardiovascular system, you can quickly burn out, like I once learned.
Having said this, you can still use supersets with a higher rep range, and they can be effective for a sustained pump that is out of this world, but going too high may just cause fatigue.
The amount of reps you use in supersets should obviously be largely determined by what routine you're on: HIIT trainers will find their usual 4-6 rep range will work well, where using supersets will act to increase their intensity even more, while those on a higher volume routine might find higher reps (9-12) will work well, encouraging an even greater pump.
9-12 reps is what I personally prefer as I find it's the best range for achieving "that pump," but I like to vary reps so I'm hitting all my muscle fibers. I eve used 20 reps at times for tri-sets and even giant sets, but when doing I recommend not doing too much.
There is no doubt supersets will work, as I've proven on my own physique. The whole nature of supersets is to increase intensity while minimizing rest periods, and I've found this can be achieved at varying rep ranges.
COMPOUND OR ISOLATION
Is supersetting best used on compound or isolation exercises? Why?
Using supersets for Isolation exercises is easier because isolation movements are less draining. Therefore, you will probably not have to sacrifice much weight. On other hand, compound supersets give you a massive pump throughout the whole muscle or even 2 muscles, instead of isolating one area of a muscle. This can lead to that desired full look throughout that whole area you're working.
You can even superset compound and isolation exercises together. This is how I train. I wrote another article on this site stating my favorite workout, and its based on just supersets and tri-sets.
If I'm training chest on own for example, I find it a better option to superset a heavy pressing movements with a less draining flye movement such as crossovers, rather than supersetting two pressing movements. I find supersetting two similar movements together, I have to decrease resistance a lot more, and fatigue earlier in the workout.
Therefore its important to keep a few things in mind when selecting exercises to superset:
Find two exercises that target a different area of that muscle (i.e: for chest: choose an exercise that targets the upper chest with one that targets the mid-lower chest), or you can choose to superset two different muscle groups.
Use two different movements. For back as an example, it's an idea to superset two different movements such as rowing and pull-downs. These both have a different range of motion, and will help prevent fatigue.
If you can, superset two exercises that are located close to each other in gym. This will prevent you from wasting time between movements.
COMPARISON
How does supersetting stand up to other methods, such as pyramids, drop sets, etc.?
Personally, I think any method one can use to increase intensity in their workouts is great. If I had to choose just one principle though, it would sway towards selecting supersets.
Firstly, I find that supersets are a lot more recovery-friendly than drop sets. drop sets are an excellent way at taking your muscles to that absolute limit while giving them an incredible burn, but drop sets can only be used in moderation, whereas supersets can be used more often.
Pyramiding weight is another great principle for promoting hypertrophy. It's hard to compare pyramiding and supersetting as they are both different in nature.
Pyramiding weight does help ensure you are following the progressive resistance principle by always stimulating yourself under heavier workloads each set. Supersets on the other hand, although weight stays the same, it has more of an overall affect on your training intensity.
Personally I use both supersets and pyramid weight in my workout. In fact, both work well together: Pyramiding weight on supersets. Give it a go.
Here are some other principles I like:
TRI-SETS
Tri-sets are supersets older brother. Tri-sets are using three different exercises, rather than 2, and like supersets, you should have minimal break between exercises.
One downside in comparison to supersets is that the amount of resistance you will be able to use will have to be decreased, but none the less, tri-sets are still an excellent way to shock your muscles into new growth.
Follow the 3 principles I outlined for supersets when selecting exercises to tri-set.
GIANT-SETS:
THESE HAVE TO BE THE MOST INTENSE OF ALL PRINCIPLES. DOING 4-5 EXERCISES IN SUCCESSION ISN'T AN EASY FEAT, BUT WHEN DONE WITH GOOD FORM, THE RESULTS WILL SPEAK FOR THEMSELVES.
BE VERY CAUTIOUS OF OVERTRAINING HERE, LIKE I ONCE HAD TO LEARN.
PYRAMID WEIGHT
As I described above, pyramiding weight is a great way to ensure you are progressing in terms of the amount of resistance you're using. A lot of people decrease reps on each successive set by as little as one, but I like to hit all muscle fibers within each exercise, so I pyramid reps from as high as 15 on my first set to as low as 6 on the last.
This works particular well for compound movements, where weight is heavier.
NEGATIVE RESISTANCE
These can be used during supersets for even greater pump. When using negatives with supersets, 2-3 seconds on the negative portion of the movement is ideal, but training super-slowly isn't recommended as overall workout length and overtraining can become issues.
You can also use negative resistance by getting a training partner help you lift the weight, before you lower it on your own over a 5-10 second cadence. I've never heard of anyone doing negative resistance supersets, but hey it's another option.
DROP SETS
If it wasn't for the fact that these can quickly lead to overtraining, I'd be using drop sets like there was no tomorrow. The theory behind drop sets is this: When you've got the absolute most out your working set, although you can't possibly do another rep, if you lighten the weight you will be able to.
Drop sets allow you take that particular exercise as far as you can possibly go, robbing your muscles of every last bit of cellular energy, with more of a focus on intensity than resistance used.
To do drop sets, after your working set, drop your weight by 25 percent and continue to precede until failure, then continue decreasing weight by an additional 25 percent 2 times until you literally fall to the floor.
BONUS
Which is the best (shocking) method for building muscle?
Supersets are the winner. Tri-sets and negative resistance come a close second. Tri-sets are an additional option when you want to take supersets one step farther and using negatives is a proven technique that can be used on every exercise.
Pyramiding weight in my eyes should never be overlooked either, as the resistance you use when lifting weight is one of the most important factors for growth.
Drop sets are another method that rate highly, but the overall intensity benefits of supersets is the main reason I rate them as the number one principle for shocking muscle.
The amount of growth I have gotten from using supersets has been incredible. Vascularity and definition have also been a result of using supersets over an extended period.
Things that encourage us to get the absolute most out of your workouts in the shortest time should be maximized. Using supersets and tri-sets are one of those principles that allow us to do this. I hope you apply on of the workouts in the article, and see yourself the magic supersets can bring.
3RD PLACE RC26
THE BEST SUPERSETTING WORKOUT
Supersetting is a great way to workout in short periods of time. If your one of those people who train for 3 hours plus, then you need to superset. Here are some reasons why supersetting is important and should be used:
Save time.
Shock the muscles into accelerated growth.
Develop strength endurance.
Increase intensity.
Get a great pump.
There are a couple of different ways of supersetting:
Supersetting can be done with two opposing muscle groups such biceps (pulling muscles) and triceps (pushing muscles). A set of bicep curls followed by a set of triceps extensions.
Supersetting can be done like this: a set of lat pull-downs followed by a set of seated rows.
Supersetting can be done with 3 muscle groups instead of two; this is called a tri-set.
Pre-exhaustion supersets are done with the same muscle group, for example a set of leg extensions followed by s set of squats.
Post-exhaust supersets, for example a set of flat barbell bench presses followed by a set of flat dumbbell flyes.
Supersets can be done with a set of a compound exercise followed by a set of a different compound exercise for example a set flat bench press followed by a set of incline bench press. The same can be done with isolation exercises and also with a mix of compound and isolation exercises.
One thing people forget to do when making a training schedule is that they forget to include all the major body parts. Muscle groups such as forearms and calves should be trained from day one. Another mistake people make is copying a champion bodybuilder's workout routine ... they end up complaining about not looking like the bodybuilders.
First thing you need to do is look in the mirror, find out what your weak points are and make sure you include extra exercises for that certain muscle group. Also don't overtrain, because overtraining will slow down your muscle growth and can severely injure you.
Make sure you have rest days, and do some cardio once a weak. Last but not least, change your program every couple of weeks or months. For example, if you are always using a barbell when bench pressing, substitute the barbell with dumbbells or use a machine or cables.
The more advanced you get, the more exercises you'll need to do. When starting out, your muscles will have to get used to the stimulation. Remember, actual muscle growth takes place when you rest, not in the gym when you train.
WORKOUT
The best supersetting workout is as follows:
THE TRAINING SPLIT
Monday - Chest and Back
Tuesday - Abdominals and Forearms
Wednesday - Legs and Shoulders
Thursday - Abdominals and Neck
Friday - Arms
Saturday - Cardio
Sunday - Rest Day
MONDAY - CHEST & BACK.
Bodypart Exercise Sets* Reps
Upper Pecs Incline Barbell Bench Presses 4 15, 12, 8, 4
superset with-
Upper Lats Wide-Grip Lat Pulldowns 4 15, 12, 8, 4
Lower Pecs Decline Barbell Bench Presses 4 15, 12, 8, 4
superset with-
Lower Lats Close-Grip Lat Pulldowns 4 15, 12, 8, 4
Pecs Cable Crossovers 4 15, 12, 8, 4
superset with-
Back Barbell Rows 4 15, 12, 8, 4
Chest (Ribcage) Dumbbell Pullovers 3 12
superset with-
Lower Back Hyperextensions 3 12
Click Here For A Printable Log Of Monday.
TUESDAY - ABDOMINALS & FOREARMS.
Bodypart Exercise Sets** Reps
Upper Abs Crunches 3 25
superset with-
Wrist Extensors Wrist Curls 3 12
Lower Abs Hanging Leg Raises 3 25
superset with-
Wrist Flexors Reverse Wrist Curls 3 12
Click Here For A Printable Log Of Tuesday.
WEDNESDAY - LEGS & SHOULDERS.
Bodypart Exercise Sets* Reps
Legs Squats 4 20, 15, 12, 8
superset with-
Front Deltoids Seated Front Military Presses 4 15, 12, 8, 4
Quadriceps Leg Extensions 4 20, 15, 12, 8
superset with-
Side Deltoid Lateral Raises 4 15, 12, 8, 4
Hamstrings Standing Leg Curls 4 20, 15, 12, 8
superset with-
Rear Deltoids Bent Lateral Raises 4 15, 12, 8, 4
Calves Standing Calf Raises 4 20, 15, 12, 8
superset with-
Traps Dumbbell Shrugs 4 15, 12, 8, 4
Click Here For A Printable Log Of Wednesday.
THURSDAY - ABDOMINALS & NECK.
Bodypart Exercise Sets** Reps
Upper Abs Twisting Crunches 3 25
superset with-
Neck Raises To The Front 3 25
Lower Abs Reverse Crunches 3 25
superset with-
Neck Raises To The Back 3 25
Click Here For A Printable Log Of Thursday.
FRIDAY - ARMS.
Bodypart Exercise Sets* Reps
Biceps Standing EZ-Bar Biceps Curls 4 15, 12, 8, 4
superset with-
Triceps Lying EZ-Bar Triceps Extensions 4 15, 12, 8, 4
Biceps Standing Alternate Dumbbell Curls 4 15, 12, 8, 4
superset with-
Triceps Seated Dumbbell Extensions 4 15, 12, 8, 4
Biceps Preacher Curls 4 15, 12, 8, 4
superset with-
Triceps Triceps Pushdowns 4 15, 12, 8, 4
Click Here For A Printable Log Of Friday.
SATURDAY - CARDIO.
Do any kind of cardio for 30 to 60 minutes.
After a superset is complete, rest for about 1-to-2 minutes. For example, when you do a set of incline barbell bench presses and a set of wide-grip pull-downs, rest for 1-to-2 minutes.
* First set is a warm-up set. ** There is no warm-up set for abdominals, forearms and neck muscles.
MUSCLE GROUPS
Which are the best muscle groups to superset? Why?
In my opinion, the best muscle groups to superset are biceps and triceps. Training these two muscle groups together gives you a great pump. It's time efficient and helps develop muscle endurance. You will make tremendous gains when training these two muscle groups together.
REP RANGE
What is the best rep range to use when supersetting exercises?
As you have seen in the workout posted above, the rep ranges vary. Upper body muscles' rep ranges are between 4-and-15, with the exception of abdominals and neck muscles. Lower body rep range is between 8-and-20. The reason for this is that legs are the biggest and strongest muscles of the body.
They were made for walking hundreds of miles. In that case, they have more endurance. The first set of either upper body or lower body muscles' rep range is high because it's the warm-up set, with the exception of abs, forearms and neck.
The next 3 sets are the working sets, and after each set, you increase the weight while decreasing the reps. I believe that's the best way to train. If you only use high reps and light weight, then you will develop a lot of definition. If you only use low reps and heavy weights, then you will develop a lot of mass. If you mix both in, then you get the best in both worlds. You get mass and definition.
COMPOUND OR ISOLATION
Is supersetting best used on compound or isolation exercises? Why?
I believe that supersetting is best used with isolation exercises. For example, a set of bicep curls followed by a set of lying triceps extensions ... I think it's better to do that because one muscle will be working while the other will be recuperating.
When you're a beginner, you should superset isolation exercises most of the time, and also mix isolation with compound exercises. As you get more advanced, you could try supersetting a compound exercise with another compound exercise and an isolation exercise with another isolation exercise.
COMPARISON:
How does supersetting stand up to other methods, such as pyramids, drop sets, etc.?
In my opinion, supersetting is one of the best methods of training. I believe supersets should be done every week. Your workouts will be shorter and more effective. Your muscle endurance will increase. You will get a great pump and feel like your muscles are about to explode.
Just make sure that you always include shocking techniques. Here are some of the most common used shocking techniques: drop sets, staggered sets, the instinctive principle, the pre-exhaust principle, the post-exhaust principle, the isotension principle, the instinctive principle, the flushing method, the platoons system (21s), and the one and a half method. All of these techniques can be used and/or mixed in with supersetting.
BONUS
Which is the best (shocking) method for building muscle?
I believe that there are two shocking methods for building muscle, but all of them are good. They are supersets and running the rack. Running the rack is probably one the most painful shocking techniques that you can do.
I like doing it when I do standing calf raises and donkey calf raises. Not only do you get a great pump, but also feel a burn in your muscles and that's when you feel the pain. But pain is felt everyday in the gym because as they say,
"NO PAIN = NO GAIN."
Ask any bodybuilder and they will agree. As far as supersets go, I think I explained what they are and their benefits.
Here is a list explaining what other shocking techniques are:
Forced Reps - Forcing extra reps with the help of your training partner or spotter.
Partial Reps - When you are unable to complete full range of motion reps, continue the set by doing partial reps, going from three quarter reps, to half reps, to quarter reps.
The Isotension Principle - After you complete a set, flex the muscles you are working, because flexing is an isometric exercise and involves intense muscle contractions.
The Instinctive Principle - As you become more advanced, start your workout and end it by the way you feel on that particular day. For example, if you felt like doing squats first instead of leg presses, then go ahead and do squats.
The Platoon System (21s) - What you do here is complete 7 half reps in the lower range of motion, then complete 7 half reps in the upper range of motion, and then you complete 7 reps in the full range of motion.
Eating- eating is important and vital in your bodybuilding program. Eating the right foods and enough of them will help get the body you are looking for. Eating is also a shocking method. If you want to gain muscle, you have to eat right.
If you want to lose weight, you have to eat right. Eat 1 gram of protein per pound and 2 grams of carbs per pound if you want to gain muscle. I'm a believer of a minimum of 5-to-6 six meals a day, because this will keep your metabolism running at high level, and you will not be hungry. You can have protein shakes as meal replacements and make sure you also eat fruits and vegetables.
Well, enough said, I hope this will help you in your goals to be fit, and remember to never quit and always try harder.
1ST PLACE TUNIT
Supersetting is an excellent way to keep your gym visits short and sweet. It will bump up the intensity of your workout and build muscle. Supersetting will help you to perform more work in less time which is key to building quality muscle.
First of all, supersetting can be done in a few different ways. You can do antagonist supersetting, which is the pairing of two opposite muscle groups such as biceps and triceps, chest and back, and quads and hamstrings.
This is quite effective for getting one muscle loose while its antagonist contracts. When the biceps are contracted, the triceps are relaxed. This can allow for more weight to be used or additional reps to be performed. You can also do agonist supersetting which is the pairing of two exercises for the same muscle.
For example, you can superset bench press with dumbbell flyes or squats with leg extensions. Usually agonist supersetting is a combination of a compound movement with an isolation movement. Pairing two compound movements could be too intense the same way that pairing two isolation movements could lack the intensity provided by a combination of compound and isolation.
The last way to superset is unconventional but is still valuable and saves time. You can superset two exercises that work completely different body parts such as triceps and back, biceps and chest, or quadriceps and calves.
In these cases, for example, you could superset skull-crushers with deadlifts, barbell curls with bench presses, and squats with calf raises. Again, a compound exercise is usually supersetted with an isolation movement.
These are the five most common types of supersets:
PRE-EXHAUSTION SUPERSETS
For example, leg extensions followed by squats. This method allows you to exhaust a muscle group by performing an isolation exercise and then really work it hard through a compound exercise.
Check your ego at the door when using this method because your muscles will already be tired by the time you perform your big compound exercise such as squats or bench press. Start out with a lighter weight than you normally would and you will see exactly why this method is so effective.
POST-EXHAUSTION SUPERSETS
For example, squats followed by leg extensions. This method of supersetting takes pain to a whole new level. It takes a compound exercise and then adds an isolation exercise after that to completely trash all the muscle fibers in a certain muscle group.
COMPOUND SUPERSETS
For example, bench press followed by incline bench press. This method should only be used by more advanced trainees because heavy weights are being used in both parts of the superset which can lead to heavy CNS (Central Nervous System) stress.
ISOLATION SUPERSETS
For example, barbell curls followed by hammer curls. This method allows you to focus on completely destroying a muscle group. You can do double the work in roughly the same amount of time and focus it all on one muscle group which is why this is also effective.
STAGGERED SUPERSETS
For example, bench press followed by calf raises. This method is probably the least taxing of the supersetting methods because you work two completely unrelated muscle groups.
This allows you to work lagging body parts in between sets but make sure that you do not superset back with biceps, chest with triceps or shoulders with chest because each muscle group is worked indirectly when training the other muscle group.
This method is not meant for that. It is meant to allow for full rest and recovery of a muscle group like in straight sets but at the same time you can work other muscle groups in between.
WORKOUT
What is the best supersetting workout? Be specific. Include exercises, sets, reps, rest, etc.
In my opinion, the best supersetting workout consists of a combination of supersetting methods. Additionally, a supersetting workout should be time-efficient and have a high level of intensity.
It should be in a rep range conducive to hypertrophy as well and should consists of full-body workouts. Mostly compound movements are used to maximize efficiency and to create the best growth stimulus possible.
SUPERSETTING WORKOUT 1
This program focuses primarily on antagonist supersetting but includes a staggered superset.
MONDAY - REST 1 MINUTE BETWEEN SETS.
A1: Full Squats - 4 Sets x 8 Reps
A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps
B1: Bench Press - 4 Sets x 8 Reps
B2: Pendlay Bent-Over Rows - 4 Sets x 8 Reps
C1: Barbell Curls - 3 Sets x 10 Reps
C2: Weighted Dips - 3 Sets x 10 Reps
Abdominal Work (Leg Raises, Decline Crunches)
WEDNESDAY - REST 90 SECONDS BETWEEN SETS.
A1: Split Squats - 4 Sets x 8 Reps
A2: Snatch-Grip Deadlifts - 4 Sets x 8 Reps
B1: Military Press - 4 Sets x 8 Reps
B2: Chin-Ups - 4 Sets x 8 Reps
C1: Calf Raises - 3 Sets x 10 Reps
C2: External Rotations - 3 Sets x 10 Reps
FRIDAY - REST 45 SECONDS BETWEEN SETS.
A1: Full Squats - 4 Sets x 8 Reps
A2: Stiff-Legged Deadlifts - 4 Sets x 8 Reps
B1: Bench Press - 4 Sets x 8 Reps
B2: Pendlay Bent Over Rows - 4 Sets x 8 Reps
C1: Reverse Curls - 3 Sets x 10 Reps
C2: Close-Grip Bench Press - 3 Sets x 10 Reps
Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists)
SUPERSET WORKOUT 2
This program utilizes many different supersetting methods and is effective at breaking plateaus and preventing homeostasis.
MONDAY - REST 1 MINUTE BETWEEN SETS.
A1: Full Squats/Front Squats - 5 Sets x 5 Reps
B1: Bench Press - 4 Sets x 6 Reps
B2: Partial Incline Dumbbell Flyes* - 4 Sets x 10 Reps
C1: Pendlay Rows - 4 Sets x 6 Reps
C2: Barbell Reverse Curls/Barbell Curls - 4 Sets x 10 Reps
D1: Calf Raises/Seated Calf Raises - 3 Sets x 10 Reps
D2: Dumbbell External Rotations - 3 Sets x 10 Reps
Abdominal Work (Leg Raises, Decline Crunches)
WEDNESDAY - REST 45 SECONDS BETWEEN SETS.
A1: Weighted Chin-Ups/Weighted Pull-Ups - 5 Sets x 5 Reps
B1: Power Cleans/Power Snatches - 4 Sets x 6 Reps
B2: Weighted Dips - 4 Sets x 6 Reps
C1: Military Press - 4 Sets x 6 Reps
C2: Dumbbell Lateral Raises - 4 Sets x 10 Reps
D1: Wrist Curls/Wrist Extensions - 3 Sets x 10 Reps
FRIDAY - REST 90 SECONDS BETWEEN SETS.
A1: Snatch-Grip Deadlifts (Off 4" Podium)/Deadlifts - 5 Sets x 5 Reps
B1: Partial Dumbbell Flyes* - 4 Sets x 10 Reps
B2: Incline Bench Press - 4 Sets x 6 Reps
C1: Barbell Curls/Hammer Curls - 4 Sets x 10 Reps
C2: Pendlay Rows - 4 Sets x 6 Reps
D1: Calf Raises/Seated Calf Raises - 3 Sets x 10 Reps
D2: Cable External Rotations - 3 Sets x 10 Reps
Abdominal Work (Side Bends, Twisting Sit-Ups, Russian Twists)
Notes: Superset B1 with B2, C1 with C2 and D1 with D2. A1 is always performed on its own. For abdominal work, perform 1-2 of the exercises listed in circuit fashion for 2-3 Sets x 10-15 Reps.
Partial flyes are performed with only the bottom half of the range of motion because of the pectoral overload in the bottom half. The pectoral muscles are barely even recruited at the top half of the range of motion. You should focus on getting a deep stretch at the bottom of the range of motion. (Source: www.t-nation.com)
Each workout day trains the entire body with a combination of straight sets and variations of supersets. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation.
For some muscle groups there are two options. In those cases, switch exercises every week. For example, Week 1 do full back squats and Week 2 do front squats. Changing exercises often will also help to keep you body guessing.
This program shouldn't be used for a long time because it is based on high-volume training. Every 4-5 weeks, cut the volume in half to make sure that you are not overtraining.
MUSCLE GROUPS
Which are the best muscle groups to supersetting? Why?
The arms respond best when trained using supersetting methods. Supersetting biceps with triceps has proven to be effective in building muscle. The reason for this is simple; because as explained earlier, when a muscle contracts its antagonist/opposite muscle relaxes.
However, I think that the chest and back also respond well to supersetting. Personally, my favorite supersets are bench press with pendlay rows and barbell curls with weighted dips. These two supersets are amazing in their effects on size in the targeted muscle areas.
The legs also respond rather well to supersetting quadriceps and hamstrings. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others.
The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side bends. However, each person will respond differently to a training stimulus so try different types of supersets with different muscle groups to see which works best for you.
REP RANGE
What is the best rep range to use when supersetting exercises?
Many rep ranges will work for supersetting but those that are specific to functional hypertrophy (5-10 Reps) will work best. During all types of supersets (except staggered supersets), a lot of blood is pumped into a specific area such as the arms, the chest and back or the legs.
I would focus on a rep range of 5-8 for compound movements and a rep range of 8-10 for isolation movements. Chad Waterbury recommends that you stay within the 24-50 rep range in his Sets x Reps Bible. This means that the total reps for an exercise (sets x reps) should be between 24-50.
Some good combinations include: 4x6, 4x8, 5x5, 5x8 and 5x10. You should use the same parameters for supersetting as well. Varying rep ranges also helps to keep your body guessing. A periodized progression is often the best way of going about this. For example:
Weeks 1-2: 4 Sets x 10 Reps
Weeks 3-4: 4 Sets x 8 Reps
Week 5: 2 Sets x 8 Reps
Weeks 6-7: 4 Sets x 6 Reps
Weeks 8-9: 5 Sets x 10 Reps
Week 10: 2 Sets x 10 Reps
COMPOUND OR ISOLATION
Is supersetting best used on compound or isolation exercises? Why?
Supersetting is probably best used with one compound exercise and one isolation exercise. This is because this method caters to all levels of trainees. Supersetting a compound movement with another compound movement stresses the CNS greatly and many beginner and intermediate trainees are not ready for this level of intensity.
Also, supersetting a compound movement with an isolation movement gives you flexibility in terms of pre-exhaustion or post-exhaustion. You can put the isolation movement before the compound exercise or after it to achieve different training effects.
However, you can superset two compound movements if you are the type that loves intensity and leaves everything in the gym. Supersetting two compound movements can often stimulate more muscle growth than other methods. But again, it is an advanced method and should only be used by those with at least a year of experience.
COMPARISON
How does supersetting stand up to other methods, such as pyramids, drop sets, etc.?
The Benefits Of Supersetting Include
Save time. Going from one exercise to another without rest will make your workouts shorter and more efficient.
Increase your intensity. Because you're working the same muscle, but with different exercises, you're adding to the intensity of your workout.
Supersets allow you to overload your muscles without using heavy weights - perfect for someone who wants to build muscle but doesn't have a spotter or doesn't want to lift heavy weights.
Make things interesting. Supersetting can make weight training a little more interesting and definitely more challenging. (Source: exercise.about.com)
In my opinion supersets are better than pyramids and drop sets because they allow for two different exercises to be completed consecutively without any rest in between. Pyramids involve one exercise in which the reps are either increased with each set or decreased on each set.
While this is an effective way of increasing the loading on the muscles, you can only work on one muscle group at the same time. However, supersets do not exclude pyramids because they are two different means of training. In other words, you can superset barbell curls and skull-crushers and at the same time pyramid the sets.
This is an advanced and intense method that should only be used by experienced lifters. Other methods such as drop sets, which consist of lifting a certain weight for a number of repetitions and then lowering the weight and lifting for a few more reps before reaching failure, are not as effective as supersetting for the primary reason that they only work a certain muscle or muscle group.
This is not to say that drop sets should not be used. drop sets are an effective method for pumping a lot of blood to a muscle group which can increase nutrient uptake which consequently leads to more muscle growth.
Supersetting rises above all exercise shocking methods in that you can work two muscle groups basically at the same time, you can greatly increase the intensity of the work, and most of all, you can shorten the time of the workout considerably. Here is a good article on shock methods in the weight room. Try to incorporate some of these into your workout routine and you will be rewarded.
BONUS
Which is the best (shocking) method for building muscle?
The best shocking method for building muscle is not found in the weight room. It is found in the kitchen. Food is by far the best "shock method" for building muscle. In order to grow, you must have a caloric surplus, that is, you must consume more calories than you expend.
As a general rule of thumb, eating 500 more calories than you expend will help you gain approximately 1 pound of bodyweight per week. If those calories are mostly clean, i.e. not junk food, and you lift weights regularly and lead an active lifestyle, then almost all of that weight gain will be muscle.
One of the keys to building muscle is eating at least 1 gram of protein per pound of bodyweight.
Very good protein sources include:
Chicken
Lean steak
Lean beef
Pork
Cottage cheese
Milk
Another key to building muscle is having a sufficient amount of carbohydrates for energy and for growth.
Complex carbs such as rice, pasta, whole wheat bread, muesli, granola and oatmeal should be ingested for maximum effect. The often forgotten variable to a balanced diet is healthy fat. Many people eat greasy foods such as hamburgers.
However, they should concentrate on eating enough flax seed oil, fish oils, and nuts such as almonds. Additionally, fish oil supplements can be taken so that you make sure that you are eating enough healthy fat. If you want to build muscle, a good investment would be a multivitamin to ensure that you are getting all the nutrients and vitamins you need.
Many people would be surprised how well a multivitamin can assist in muscle growth. Basically, if you hit a plateau, eat about 250-500 calories of healthy foods more per day and you will be amazed and what it can do for recovery and growth.
Another great method for shocking you muscles into new growth is changing exercises every 2-4 weeks. Sometimes people use the bench press as the main exercise for the chest for a long period of time and eventually your progress will stagnate. Instead, try an Incline Bench Press or a Dumbbell Bench Press as your main exercise and then switch in 2-4 weeks to a Close-Grip Bench.
You can make your life easier by making a list of main exercises and their variations and assistance exercises and choosing one from the list. For example:
CHEST
PRIMARY EXERCISES
Bench Press
Incline Bench Press
Dumbbell Bench Press
Dumbbell Incline Bench Press
Decline Bench Press
Dumbbell Decline Bench Press
Weighted Dips
Close-Grip Bench Press
Floor Press
Weighted Push-Ups
ASSISTANCE EXERCISES
Dumbbell Flyes
Dumbbell Incline Flyes
Dumbbell Decline Flyes
Pec Deck
BACK
PRIMARY EXERCISES
Deadlifts (Variations)
Power Cleans
Hang Cleans
Pendlay Rows
Bent-Over Barbell Rows
Seated Cable Rows
Dumbbell Rows
Supine Rows
T-Bar Rows
Chin-Ups
Pullups
ASSISTANCE EXERCISES (BICEPS)
Face Pulls
Curl Variations (Dumbbell, Barbell)
Hammer Curls
Making lists such as these will go a long way in determining what exercises you want to use. In the weight room, two of the best methods for shocking your body into new growth are Cluster Set Training and Rest Pause Training (RPT).
When performing cluster sets, you usually take a weight you can lift for 5 reps and do 2 reps, rest 10 seconds, do another 2 reps, rest 10 seconds and do your last 2 reps. These numbers are somewhat arbitrary but make sure you pick a weight that you can lift for at least 3 more reps if you were doing regular straight sets.
In other words, pick a weight you could normally do for 6 reps if you want to do cluster sets of 3 reps, a weight you could normally do for 7 reps if you want to do cluster sets of 4 reps, and so forth. Usually cluster sets do not go past 4-5 reps. In the same way as supersets, cluster sets allow you to do more work in less time.
Rest Pause Training is just as effective as cluster set training. In RPT, you pick a weight that is equivalent to 90% of your 1-Rep Max (1RM) and lift the weight once, rest 10 seconds, perform another rep, rest 10 seconds and continue in this manner until you perform the prescribed number of reps.
Remember not to use such shocking methods all the time because they will (a) lose effectiveness over time and (b) are taxing on the body. Cycle them in periodically to ensure a shocking effect on the muscle group each time around.
2ND PLACE AUSSIE LTD
I consider myself the king of supersetting. Supersetting is something I've learned to do effectively. My workouts are based around supersets and tri-sets, yet the poundage I use doesn't sacrifice. There are a few tricks on how to use supersetting effectively so it gives it you gains, rather than just burning you out. Read on and I'll explain how I've made supersetting something to love.
Workout: What is the best supersetting workout? Be specific. Include exercises, sets, reps, rest, etc.
There are many ways to incorporate supersets into your workouts. Here I have incorporated two ways to include them; one is for those wanting to increase their intensity even more so on a HIIT workout, whereas the other is targeted toward those who prefer it medium-high volume. Please read on.
HIIT WORKOUT
MONDAY: CHEST AND TRICEPS.
Flat Dumbbell Press with weighted dips - 2 supersets
Incline barbell press with flat dumbbell flyes - 1 superset
Close-grip bench press with dumbbell extensions - 2 supersets
Click Here For A Printable Log Of Monday.
TUESDAY: BACK AND BICEPS.
Barbell rows with weighted chin-ups - 2 supersets
Seated pulley rows with one arm dumbbell rows - 2 supersets
Barbell curls with dumbbell curls - 2 supersets
Click Here For A Printable Log Of Tuesday.
THURSDAY: LEGS.
Barbell squats with stiff-leg deadlifts - 3 supersets
Hack Squats with lying leg curls - 2 supersets
Machine calf raises with seated calf raises - 2 supersets
Click Here For A Printable Log Of Thursday.
FRIDAY: DELTS, TRAPS, ABS.
Seated overhead press with side laterals - 2 supersets
Behind the back barbell shrugs with dumbbell shrugs - 2 supersets
Crunches with leg raises - 2 supersets
Click Here For A Printable Log Of Friday.
MEDIUM-HIGHER VOLUME OPTION
MONDAY: CHEST/BACK.
Deadlifts - 2 sets
Flat dumbbell press with T-bar rows - 2 supersets
Incline barbell press with Weighted chin-ups - 2 supersets
Decline Dumbbell press with one arm dumbbell rows - 2 supersets
Cable crossovers with hyperextensions - 2 supersets
Click Here For A Printable Log Of Monday.
TUESDAY: LEGS.
Barbell squats with stiff-leg deadlifts - 2 supersets
Leg extensions with lying leg curls - 2 supersets
Leg press with seated leg curls - 2 supersets
Machine calf raises with reverse calf raises - 2 supersets
Donkey calf raises with hack machine calf raises - 2 supersets
Click Here For A Printable Log Of Tuesday.
WEDNESDAY: ARMS.
Lying tricep extensions with barbell curls - 2 supersets
Overhead extensions with incline curls - 2 supersets
Tricep pressdowns with concentration curls - 2 supersets
Reverse grip pressdowns with preacher curls - 2 supersets
Click Here For A Printable Log Of Wednesday.
THURSDAY: CHEST/BACK.
Deadlifts - 2 sets
Flat barbell press with barbell rows - 2 supersets
Incline dumbbell press with weighted chin-ups - 2 supersets
Iso hammer incline press with seated cable rows- 2 supersets
Dumbbell flyes with Hyperextensions - 2 supersets
Click Here For A Printable Log Of Thursday.
FRIDAY: DELTS.
Dumbbell overhead press with side lateral raises - 2 supersets
Smith machine overhead press with bent over laterals - 2 supersets
Upright rows with cable side laterals - 2 supersets
Dumbbell front raises with face pulls - 2 supersets
Click Here For A Printable Log Of Friday.
MUSCLE GROUPS
Which are the best muscle groups to superset? Why?
All muscle groups can be superset. Bigger muscles such as chest and back respond well, so do legs as well as arms, delts, abs and calves. There are few restrictions as to what muscle groups you can superset, and which you shouldn't. The main thing to be cautious of is the possibility of overtraining.
Therefore, it's a good idea to balance the amount you're doing for smaller muscle groups such as biceps, triceps and delts, especially if these muscles groups are under the load of other intensity principles. Abdominals seem to recover quickly and usually only require bodyweight, so you usually don't need the same sort of break in between sets as other muscle groups. I find tri-sets and giant sets also respond well with abs for the same reason.
Calves are another muscle where exercises aren't as physically draining as muscle groups such as quads or back, so supersetting doesn't usually rob you on the weight you use.
Two muscle groups that respond particularly well are supersetting are chest and back. Here you are able to get an incredible pump through two of your biggest and most important muscle groups in one-hour. Volume for each muscle will have to be split in half, so in this case its an idea to train chest and back twice per week if possible.
In fact, supersetting any opposing muscle groups work well. This is because while you are training one area, the opposing muscle group and its synergist muscles are fairly inactive. This means you are basically resting one muscle group, while you work the other.
Supersetting biceps and triceps are another example of effectively supersetting opposing muscle groups. There is nothing better than the look of having your whole arms pumped at once; it feels great.
Even quadriceps and hamstrings work well. But training legs with supersets can be a lot more draining than upper body, as we all know how intense leg training can be. But doing this, you can get a pump in your whole upper leg that will blow them up like bubbles.
A lot of people find it hard to develop their legs, as well as calves, so trying new things and being open to new training methods is definitely the right state of mind to have in this situation. Supersets might just be what you need for bring up those stubborn muscle groups.
Using opposing exercises, as well as opposing muscle groups, work well for the same reasons. Two examples include lying leg curls superset leg extensions and calf raises superset with reverse calf raises. As balance in strength and size between muscle groups is vital to prevent strength imbalances, injury and gaining overall symmetry, Supersetting opposing exercises encourage maintaining that balance you need.
Later on in the article I will discuss whether it's better to use supersetting for isolation or compound movements, so read on.
REP RANGE
What is the best rep range to use when supersetting exercises?
All rep range works well, but the main thing to be cautious of again is overtraining. When supersetting with very high reps, anywhere between 12-20, you're training becomes more endurance-based. If you're whole workout regime including cardio relies heavily on your cardiovascular system, you can quickly burn out, like I once learned.
Having said this, you can still use supersets with a higher rep range, and they can be effective for a sustained pump that is out of this world, but going too high may just cause fatigue.
The amount of reps you use in supersets should obviously be largely determined by what routine you're on: HIIT trainers will find their usual 4-6 rep range will work well, where using supersets will act to increase their intensity even more, while those on a higher volume routine might find higher reps (9-12) will work well, encouraging an even greater pump.
9-12 reps is what I personally prefer as I find it's the best range for achieving "that pump," but I like to vary reps so I'm hitting all my muscle fibers. I eve used 20 reps at times for tri-sets and even giant sets, but when doing I recommend not doing too much.
There is no doubt supersets will work, as I've proven on my own physique. The whole nature of supersets is to increase intensity while minimizing rest periods, and I've found this can be achieved at varying rep ranges.
COMPOUND OR ISOLATION
Is supersetting best used on compound or isolation exercises? Why?
Using supersets for Isolation exercises is easier because isolation movements are less draining. Therefore, you will probably not have to sacrifice much weight. On other hand, compound supersets give you a massive pump throughout the whole muscle or even 2 muscles, instead of isolating one area of a muscle. This can lead to that desired full look throughout that whole area you're working.
You can even superset compound and isolation exercises together. This is how I train. I wrote another article on this site stating my favorite workout, and its based on just supersets and tri-sets.
If I'm training chest on own for example, I find it a better option to superset a heavy pressing movements with a less draining flye movement such as crossovers, rather than supersetting two pressing movements. I find supersetting two similar movements together, I have to decrease resistance a lot more, and fatigue earlier in the workout.
Therefore its important to keep a few things in mind when selecting exercises to superset:
Find two exercises that target a different area of that muscle (i.e: for chest: choose an exercise that targets the upper chest with one that targets the mid-lower chest), or you can choose to superset two different muscle groups.
Use two different movements. For back as an example, it's an idea to superset two different movements such as rowing and pull-downs. These both have a different range of motion, and will help prevent fatigue.
If you can, superset two exercises that are located close to each other in gym. This will prevent you from wasting time between movements.
COMPARISON
How does supersetting stand up to other methods, such as pyramids, drop sets, etc.?
Personally, I think any method one can use to increase intensity in their workouts is great. If I had to choose just one principle though, it would sway towards selecting supersets.
Firstly, I find that supersets are a lot more recovery-friendly than drop sets. drop sets are an excellent way at taking your muscles to that absolute limit while giving them an incredible burn, but drop sets can only be used in moderation, whereas supersets can be used more often.
Pyramiding weight is another great principle for promoting hypertrophy. It's hard to compare pyramiding and supersetting as they are both different in nature.
Pyramiding weight does help ensure you are following the progressive resistance principle by always stimulating yourself under heavier workloads each set. Supersets on the other hand, although weight stays the same, it has more of an overall affect on your training intensity.
Personally I use both supersets and pyramid weight in my workout. In fact, both work well together: Pyramiding weight on supersets. Give it a go.
Here are some other principles I like:
TRI-SETS
Tri-sets are supersets older brother. Tri-sets are using three different exercises, rather than 2, and like supersets, you should have minimal break between exercises.
One downside in comparison to supersets is that the amount of resistance you will be able to use will have to be decreased, but none the less, tri-sets are still an excellent way to shock your muscles into new growth.
Follow the 3 principles I outlined for supersets when selecting exercises to tri-set.
GIANT-SETS:
THESE HAVE TO BE THE MOST INTENSE OF ALL PRINCIPLES. DOING 4-5 EXERCISES IN SUCCESSION ISN'T AN EASY FEAT, BUT WHEN DONE WITH GOOD FORM, THE RESULTS WILL SPEAK FOR THEMSELVES.
BE VERY CAUTIOUS OF OVERTRAINING HERE, LIKE I ONCE HAD TO LEARN.
PYRAMID WEIGHT
As I described above, pyramiding weight is a great way to ensure you are progressing in terms of the amount of resistance you're using. A lot of people decrease reps on each successive set by as little as one, but I like to hit all muscle fibers within each exercise, so I pyramid reps from as high as 15 on my first set to as low as 6 on the last.
This works particular well for compound movements, where weight is heavier.
NEGATIVE RESISTANCE
These can be used during supersets for even greater pump. When using negatives with supersets, 2-3 seconds on the negative portion of the movement is ideal, but training super-slowly isn't recommended as overall workout length and overtraining can become issues.
You can also use negative resistance by getting a training partner help you lift the weight, before you lower it on your own over a 5-10 second cadence. I've never heard of anyone doing negative resistance supersets, but hey it's another option.
DROP SETS
If it wasn't for the fact that these can quickly lead to overtraining, I'd be using drop sets like there was no tomorrow. The theory behind drop sets is this: When you've got the absolute most out your working set, although you can't possibly do another rep, if you lighten the weight you will be able to.
Drop sets allow you take that particular exercise as far as you can possibly go, robbing your muscles of every last bit of cellular energy, with more of a focus on intensity than resistance used.
To do drop sets, after your working set, drop your weight by 25 percent and continue to precede until failure, then continue decreasing weight by an additional 25 percent 2 times until you literally fall to the floor.
BONUS
Which is the best (shocking) method for building muscle?
Supersets are the winner. Tri-sets and negative resistance come a close second. Tri-sets are an additional option when you want to take supersets one step farther and using negatives is a proven technique that can be used on every exercise.
Pyramiding weight in my eyes should never be overlooked either, as the resistance you use when lifting weight is one of the most important factors for growth.
Drop sets are another method that rate highly, but the overall intensity benefits of supersets is the main reason I rate them as the number one principle for shocking muscle.
The amount of growth I have gotten from using supersets has been incredible. Vascularity and definition have also been a result of using supersets over an extended period.
Things that encourage us to get the absolute most out of your workouts in the shortest time should be maximized. Using supersets and tri-sets are one of those principles that allow us to do this. I hope you apply on of the workouts in the article, and see yourself the magic supersets can bring.
3RD PLACE RC26
THE BEST SUPERSETTING WORKOUT
Supersetting is a great way to workout in short periods of time. If your one of those people who train for 3 hours plus, then you need to superset. Here are some reasons why supersetting is important and should be used:
Save time.
Shock the muscles into accelerated growth.
Develop strength endurance.
Increase intensity.
Get a great pump.
There are a couple of different ways of supersetting:
Supersetting can be done with two opposing muscle groups such biceps (pulling muscles) and triceps (pushing muscles). A set of bicep curls followed by a set of triceps extensions.
Supersetting can be done like this: a set of lat pull-downs followed by a set of seated rows.
Supersetting can be done with 3 muscle groups instead of two; this is called a tri-set.
Pre-exhaustion supersets are done with the same muscle group, for example a set of leg extensions followed by s set of squats.
Post-exhaust supersets, for example a set of flat barbell bench presses followed by a set of flat dumbbell flyes.
Supersets can be done with a set of a compound exercise followed by a set of a different compound exercise for example a set flat bench press followed by a set of incline bench press. The same can be done with isolation exercises and also with a mix of compound and isolation exercises.
One thing people forget to do when making a training schedule is that they forget to include all the major body parts. Muscle groups such as forearms and calves should be trained from day one. Another mistake people make is copying a champion bodybuilder's workout routine ... they end up complaining about not looking like the bodybuilders.
First thing you need to do is look in the mirror, find out what your weak points are and make sure you include extra exercises for that certain muscle group. Also don't overtrain, because overtraining will slow down your muscle growth and can severely injure you.
Make sure you have rest days, and do some cardio once a weak. Last but not least, change your program every couple of weeks or months. For example, if you are always using a barbell when bench pressing, substitute the barbell with dumbbells or use a machine or cables.
The more advanced you get, the more exercises you'll need to do. When starting out, your muscles will have to get used to the stimulation. Remember, actual muscle growth takes place when you rest, not in the gym when you train.
WORKOUT
The best supersetting workout is as follows:
THE TRAINING SPLIT
Monday - Chest and Back
Tuesday - Abdominals and Forearms
Wednesday - Legs and Shoulders
Thursday - Abdominals and Neck
Friday - Arms
Saturday - Cardio
Sunday - Rest Day
MONDAY - CHEST & BACK.
Bodypart Exercise Sets* Reps
Upper Pecs Incline Barbell Bench Presses 4 15, 12, 8, 4
superset with-
Upper Lats Wide-Grip Lat Pulldowns 4 15, 12, 8, 4
Lower Pecs Decline Barbell Bench Presses 4 15, 12, 8, 4
superset with-
Lower Lats Close-Grip Lat Pulldowns 4 15, 12, 8, 4
Pecs Cable Crossovers 4 15, 12, 8, 4
superset with-
Back Barbell Rows 4 15, 12, 8, 4
Chest (Ribcage) Dumbbell Pullovers 3 12
superset with-
Lower Back Hyperextensions 3 12
Click Here For A Printable Log Of Monday.
TUESDAY - ABDOMINALS & FOREARMS.
Bodypart Exercise Sets** Reps
Upper Abs Crunches 3 25
superset with-
Wrist Extensors Wrist Curls 3 12
Lower Abs Hanging Leg Raises 3 25
superset with-
Wrist Flexors Reverse Wrist Curls 3 12
Click Here For A Printable Log Of Tuesday.
WEDNESDAY - LEGS & SHOULDERS.
Bodypart Exercise Sets* Reps
Legs Squats 4 20, 15, 12, 8
superset with-
Front Deltoids Seated Front Military Presses 4 15, 12, 8, 4
Quadriceps Leg Extensions 4 20, 15, 12, 8
superset with-
Side Deltoid Lateral Raises 4 15, 12, 8, 4
Hamstrings Standing Leg Curls 4 20, 15, 12, 8
superset with-
Rear Deltoids Bent Lateral Raises 4 15, 12, 8, 4
Calves Standing Calf Raises 4 20, 15, 12, 8
superset with-
Traps Dumbbell Shrugs 4 15, 12, 8, 4
Click Here For A Printable Log Of Wednesday.
THURSDAY - ABDOMINALS & NECK.
Bodypart Exercise Sets** Reps
Upper Abs Twisting Crunches 3 25
superset with-
Neck Raises To The Front 3 25
Lower Abs Reverse Crunches 3 25
superset with-
Neck Raises To The Back 3 25
Click Here For A Printable Log Of Thursday.
FRIDAY - ARMS.
Bodypart Exercise Sets* Reps
Biceps Standing EZ-Bar Biceps Curls 4 15, 12, 8, 4
superset with-
Triceps Lying EZ-Bar Triceps Extensions 4 15, 12, 8, 4
Biceps Standing Alternate Dumbbell Curls 4 15, 12, 8, 4
superset with-
Triceps Seated Dumbbell Extensions 4 15, 12, 8, 4
Biceps Preacher Curls 4 15, 12, 8, 4
superset with-
Triceps Triceps Pushdowns 4 15, 12, 8, 4
Click Here For A Printable Log Of Friday.
SATURDAY - CARDIO.
Do any kind of cardio for 30 to 60 minutes.
After a superset is complete, rest for about 1-to-2 minutes. For example, when you do a set of incline barbell bench presses and a set of wide-grip pull-downs, rest for 1-to-2 minutes.
* First set is a warm-up set. ** There is no warm-up set for abdominals, forearms and neck muscles.
MUSCLE GROUPS
Which are the best muscle groups to superset? Why?
In my opinion, the best muscle groups to superset are biceps and triceps. Training these two muscle groups together gives you a great pump. It's time efficient and helps develop muscle endurance. You will make tremendous gains when training these two muscle groups together.
REP RANGE
What is the best rep range to use when supersetting exercises?
As you have seen in the workout posted above, the rep ranges vary. Upper body muscles' rep ranges are between 4-and-15, with the exception of abdominals and neck muscles. Lower body rep range is between 8-and-20. The reason for this is that legs are the biggest and strongest muscles of the body.
They were made for walking hundreds of miles. In that case, they have more endurance. The first set of either upper body or lower body muscles' rep range is high because it's the warm-up set, with the exception of abs, forearms and neck.
The next 3 sets are the working sets, and after each set, you increase the weight while decreasing the reps. I believe that's the best way to train. If you only use high reps and light weight, then you will develop a lot of definition. If you only use low reps and heavy weights, then you will develop a lot of mass. If you mix both in, then you get the best in both worlds. You get mass and definition.
COMPOUND OR ISOLATION
Is supersetting best used on compound or isolation exercises? Why?
I believe that supersetting is best used with isolation exercises. For example, a set of bicep curls followed by a set of lying triceps extensions ... I think it's better to do that because one muscle will be working while the other will be recuperating.
When you're a beginner, you should superset isolation exercises most of the time, and also mix isolation with compound exercises. As you get more advanced, you could try supersetting a compound exercise with another compound exercise and an isolation exercise with another isolation exercise.
COMPARISON:
How does supersetting stand up to other methods, such as pyramids, drop sets, etc.?
In my opinion, supersetting is one of the best methods of training. I believe supersets should be done every week. Your workouts will be shorter and more effective. Your muscle endurance will increase. You will get a great pump and feel like your muscles are about to explode.
Just make sure that you always include shocking techniques. Here are some of the most common used shocking techniques: drop sets, staggered sets, the instinctive principle, the pre-exhaust principle, the post-exhaust principle, the isotension principle, the instinctive principle, the flushing method, the platoons system (21s), and the one and a half method. All of these techniques can be used and/or mixed in with supersetting.
BONUS
Which is the best (shocking) method for building muscle?
I believe that there are two shocking methods for building muscle, but all of them are good. They are supersets and running the rack. Running the rack is probably one the most painful shocking techniques that you can do.
I like doing it when I do standing calf raises and donkey calf raises. Not only do you get a great pump, but also feel a burn in your muscles and that's when you feel the pain. But pain is felt everyday in the gym because as they say,
"NO PAIN = NO GAIN."
Ask any bodybuilder and they will agree. As far as supersets go, I think I explained what they are and their benefits.
Here is a list explaining what other shocking techniques are:
Forced Reps - Forcing extra reps with the help of your training partner or spotter.
Partial Reps - When you are unable to complete full range of motion reps, continue the set by doing partial reps, going from three quarter reps, to half reps, to quarter reps.
The Isotension Principle - After you complete a set, flex the muscles you are working, because flexing is an isometric exercise and involves intense muscle contractions.
The Instinctive Principle - As you become more advanced, start your workout and end it by the way you feel on that particular day. For example, if you felt like doing squats first instead of leg presses, then go ahead and do squats.
The Platoon System (21s) - What you do here is complete 7 half reps in the lower range of motion, then complete 7 half reps in the upper range of motion, and then you complete 7 reps in the full range of motion.
Eating- eating is important and vital in your bodybuilding program. Eating the right foods and enough of them will help get the body you are looking for. Eating is also a shocking method. If you want to gain muscle, you have to eat right.
If you want to lose weight, you have to eat right. Eat 1 gram of protein per pound and 2 grams of carbs per pound if you want to gain muscle. I'm a believer of a minimum of 5-to-6 six meals a day, because this will keep your metabolism running at high level, and you will not be hungry. You can have protein shakes as meal replacements and make sure you also eat fruits and vegetables.
Well, enough said, I hope this will help you in your goals to be fit, and remember to never quit and always try harder.
Tuesday, July 12, 2016
How To Get Six Pack Abs Fast
How To Get Six Pack Abs Fast
A six pack may seem elusive for some people but it is possible to get one if you are following the right techniques. You can get a six pack within a short time if you pay attention to your diet and engage in the right kind of exercises.
abdominal exercises
Include Good CarbohydratesOne of the secrets to getting a diamond six pack is eating plenty of good carbs. If your diet is unhealthy, it will be impossible to get the well toned abs you are looking for. Eat whole grains because they are rich in fiber and they are digested slowly. Refined carbohydrates are a quick source of energy and this makes them inappropriate if you workout for long. Eat plenty of oats, whole wheat, and brown rice.
Eat Healthy Proteins
Your body needs the right proteins to build muscle fast. Eat a lot of protein during breakfast. You are less likely to feel hungry if your first meal contained some protein. This will help you to burn excess fat and reveal the muscles underneath. Bacon, egg whites, and Greek yogurt are great sources of protein.
best abs workouts
Eliminate Processed Foods
Most of the processed foods that you purchase have plenty of calories and very little nutrients. They have a lot of sugar and fat and this can make it difficult for you to lose weight and get a six pack. Avoid foods that have hydrogenated oils, corn syrup, artificial colors, and sweeteners. Include vegetables and fruits in your diet to give your stomach muscles the energy nutrients they require to grow.
How to Get Six Pack Abs Fast
Hydrate
Taking a lot of water helps you to lose weight and enhance your metabolism. This is essential if you are trying to get a six pack fast. Cut out all processed drinks such as soda and juices because they contain a lot of sugar.
Use the Right Products
There are dozens of weight loss products on the market. At Build the Muscle, we have broken down products and weight loss supplements into two categories. The top 5 for Women and the top 3 for Men.
Monday, July 11, 2016
40 High-Protein Product
40 High-Protein Product
1. Greek Yogurt
Protein Power: 23 g per 8 oz. servingMade by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.
Need to Know: Plain Greek yogurt can contain up to three times less sugar than flavored types.
2. Cottage Cheese
Protein Power: 14 g per 1/2 cup servingThis curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime.
Need to Know: Cottage cheese is notoriously high in sodium, but you can now compare nutrition labels to find brands that contain less.
3. Swiss Cheese
Protein Power: 8 g per 1 oz. servingOunce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.
Need to Know: If you're concerned about the calorie density of full-fat Swiss, low-fat versions have a protein-to-fat ratio of around 8-to-1, while still providing good flavor.
4. Eggs
Protein Power: 6 g per 1 large eggThese white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.
Need to Know: Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.
5. Milk, 2%
Protein Power: 8 g per 1 cup servingMoo juice remains a reliable source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.
Need to Know: Studies show that cows raised using organic farming methods produce milk richer in a range of nutrients, including body-friendly omega fats.
6. Whey Protein
Protein Power: 24 g per scoop, on averageWhey protein is one of the cleanest, fastest-digesting proteins on the market. It’s the pefect addition to any fat-loss or muscle-building diet. Whey protein is low-calorie, fast-digesting, and perfect to take immediately after a workout, first thing in the morning, or even alongside low-protein meals!
Need to Know: Whey protein is extremely anabolic, or good for building muscle, because it’s a particularly rich source of branched chain amino acids, or BCAAs.
High-Protein Meat
7. Steak (Top Or Bottom Round)
Protein Power: 23 g per 3 oz. servingThese leaner cuts of steak provide a fantastic 1 g of protein for every 7 calories; rib eye, on the other hand, delivers roughly 1 g of protein for every 11 calories. Plus, round steak is considered one of the more economical cuts.
Need to Know: Leaner cuts of steak like round and loin will become drier than the Sahara with overcooking, so prepare them quickly over high heat to just medium-rare.
8. Ground Beef (95% Lean)
Protein Power: 18 g per 3 oz. servingUsing 90 percent ground beef provides just the right amount of fat so your burgers and meatloaf won't taste like cardboard. Beyond a payload of protein, this red meat is also a good source of the almighty creatine.
Need to Know: If you've got some extra cash in your wallet, opt for grass-fed beef, which is more nutrient-dense than its factory-farm counterparts.
9. Pork Chops (Boneless)
Protein Power: 26 g per 3 oz. servingThe bounty of muscle-sculpting protein in easy-to-prepare pork chops gives you more than enough of an excuse to pig out on them.
10. Chicken Breast (Boneless And Skinless)
Protein Power: 24 g per 3 oz. servingThis bodybuilding staple delivers more protein than other poultry cuts, which is why it should remain a constant presence in your shopping cart.
Need to Know: To keep more greenbacks in your wallet, get chummy with the meat guy at your supermarket, who can give you a heads-up when the poultry is likely to be marked down for quick sale.
11. Turkey Breast
Protein Power: 24 g per 3 oz. servingAs with chicken, this big bird can flood your muscles with a wallop of protein.
Need to Know: Like pork chops and chicken breast, turkey breast can benefit from a pre-cook brining. If you're concerned about antibiotic use in large-scale poultry farming, you can look for turkey breast labelled "antibiotic-free."
High-Protein Seafood
12. Yellowfin Tuna
Protein Power: 25 g per 3 oz. servingThis meaty swimmer delivers a boatload of easily digested, premium-quality protein. You'll also benefit from the healthy amount of B vitamins and the potent antioxidant selenium in its flesh.
Need to Know: When possible, look for troll- or pole-caught tuna, which are the most sustainable options.
13. Halibut
Protein Power: 23 g per 3 oz. servingAmong white flesh species, halibut reigns supreme when it comes to the protein you need to build muscle like a champ. Each 3-oz. serving also has a mere 2 g of fat, making halibut an even better catch of the day.
Need to Know: Pacific halibut is generally considered a more sustainable choice than Atlantic.
14. Octopus
Protein Power: 25 g per 3 oz. servingAn increasing number of fishmongers are now offering up this seafood choice. So if your goal is to pack on granite-dense muscle you'd be a sucker—pun intended—not to reel it in for its protein windfall.
Need to Know: Frozen octopus actually has an advantage over fresh because the subzero process works to help tenderize the meat.
15. Sockeye Salmon
Protein Power: 23 g per 3 oz. servingNot only does wild salmon like sockeye taste better than its farmed cousin, it also supplies about 25 percent more protein. In addition, you'll reap the benefits of its plethora of fat-fighting long-chain omega-3 fatty acids.
Need to Know: Look for salmon with the skin still intact, as it provides added flavor during cooking.
16. Tilapia
Protein Power: 21 g per 3 oz. servingCommonly available at most fish markets, tilapia provides an approachable, mild-tasting fish choice that will give you laudable amounts of protein to keep your muscles well-fed.
Need to Know: Look for American-farmed tilapia, which is a safer choice than tilapia imported from Asia.
High-Protein Canned Foods
17. Anchovies
Protein Power: 24 g per 3 oz. servingOunce for ounce, these tiny swimmers are the surprising winners when it comes to canned protein . Because of their size, they also don't accumulate toxins the same way that bigger species do.
Need to Know: To reduce their saltiness, soak anchovies in water for 30 minutes; then drain and pat dry.
18. Corned Beef
Protein Power: 24 g per 3 oz. servingThe lofty protein levels in this salt-cured beef is sure to, well, beef up your muscles. And no, it's not the same thing as Spam!
Need to Know: Try sauteing corned beef with chopped vegetables and serve over rice, or use it as a main protein in sandwiches.
19. Light Tuna
Protein Power: 22 g per 3 oz. servingFrugal shoppers rejoice: Less pricey canned light tuna actually provides a little more protein than more expensive canned white tuna.
Need to Know: To save yourself some calories sourced from lackluster oils, opt for water-packed tuna instead of the oil-packed gift of the sea.
20. Chicken
Protein Power: 21 g per 3 oz. servingPop the lid on ground-up white chicken meat to instantly add a shot of high-quality protein to your sandwiches and salads.
Need to Know: Compare brands, looking for those that deliver lower amounts of sodium.
21. Sardines
Protein Power: 21 g per 3 oz. servingNot only are oft-overlooked canned sardines plush in protein, they also deliver plenty of omega-3 fats and vitamin D. Research suggests that higher intakes of vitamin D can bolster testosterone production.
Need to Know: Look for the better-tasting and crazy-sustainable canned sardines from Wild Planet.
22. Navy Beans
Protein Power: 20 g per 1 cup servingBeans are a fantastically cheap source of protein, and of the most commonly available canned legumes, navy beans lead the way. Each cup also supplies an impressive 13 g of dietary fiber.
Need to Know: A few brands such as Wild Planet pack their beans in cans that are not lined with BPA.
23. Dried Lentils
Protein Power: 13 g per 1/4 cup servingNeed to Know: Unlike dried beans, lentils don't require an annoying presoak. Simply simmer them in a pot of water until tender, about 20 minutes. For a nutritious lunch, toss cooked lentils with chopped turkey or chicken breast, diced vegetables, and a lemon vinaigrette.
High-Protein Deli
24. Roast Beef
Protein Power: 18 g per 3 oz. servingBeef-based deli lunch meats often contain more protein than other lunch options. Most people are surprised to learn that roast beef is also one of the leaner choices as well.
Need to Know: Look for brands like Applegate that eschew nitrites or nitrates, high intakes of which have been linked to certain diseases like cancer.
25. Canadian Bacon
Protein Power: 15 g per 3 oz. servingHailing from the leaner back of the pig, Canadian-style bacon has about six times less fat than traditional bacon, giving it a much better protein-to-fat ratio.
Need to Know: You may also encounter Canadian bacon by its other name: peameal bacon
26. Chorizo
Protein Power: 21 g per 3 oz. servingThis Spanish-style seasoned pork sausage can turn pasta dishes, scrambled eggs, soups, and salads into a protein-packed meal.
Need to Know: Harried cooks take notice: Spanish chorizo is cured, so it doesn't need to be cooked before eating. Mexican chorizo, however, does require a trip to the skillet first.
27. Pepperoni
Protein Power: 18 g per 3 oz. servingThe stellar amount of protein in pepperoni should give you plenty of motivation for a homemade pizza night.
Need to Know: Sodium levels in pepperoni can vary widely, so compare brands and look for options with the lowest amount.
28. Roasted Turkey Breast
Protein Power: 18 g per 3 oz. servingBeing nearly fat-free, slices of deli turkey are almost pure muscle-making protein. So when it comes to lunch sandwiches, pile it high.
Need to Know: Steer clear of flavored turkey and other deli meats to avoid bringing home stuff you don't need more of, like salt, sugar, and lab-made flavorings.
High-Protein Snacks
29. Jerky
Protein Power: 13 g per 1 oz. servingWe're not jerking you around when we say jerky is a snack food that means serious muscle-building business. And what's not to love about its chewiness factor.
Need to Know: You can now find brands such as Krave that are free of MSG and nitrites.
30. Peanut Butter
Protein Power: 8 g per 2 tbsp servingThough not as trendy as other nut butters like almond, ye olde peanut butter still leads the way in the protein department.
Need to Know: Forget the reduced-fat versions. All they do is replace the healthy fat with not-so-healthy sugar.
31. Mixed Nuts
Protein Power: 6 g per 2 oz. servingNuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.
Need to Know: If you're watching your sodium intake, look for packages labelled "unsalted".
32. Bean Chips
Protein Power: 4 g per 1 oz. servingIf you're jonesin' for crunchy chips, you'll be hard-pressed to find a better option than the ones made with protein-rich black beans.
Need to Know: For a high-protein nibble while watching the big game, try making a dip with Greek yogurt and using bean chips as a delivery vessel to your mouth.
High-Protein Produce
33. Smoothie Drinks
Protein Power: 16 g per 1 cup servingHomemade protein shakes are always preferred, but if you want a quick shot of protein in liquid form you can pick up bottles of premade smoothie drinks such as Bolthouse Farms.
Need to Know: Make sure the drink you choose contains a source of protein in the ingredient list such as whey protein and not just fruit, which can quickly send you into a sugary overload.
34. Tofu
Protein Power: 12 g per 3 oz. servingIf you're looking to embrace Meatless Mondays, slabs of tofu can make sure your protein intake doesn't suffer too much.
Need to Know: Slices of firm tofu work well in stir-fry, or try slapping them onto the grill to infuse them with some smoky flavor.
High-Protein Frozen Foods
35. Edamame
Protein Power: 8 g per 1/2 cup servingWhile the frozen-food section of most supermarkets is a nutritional minefield, packages of these green soybeans will give your diet a boost of plant protein, fiber, vitamins, and minerals.
Need to Know: To upgrade your snack time, prepare shelled frozen edamame according to package directions, then season with fresh lemon juice, smoked paprika, and a whisper of salt.
36. Green Peas
Protein Power: 7 g per 1 cup servingWhile protein is not abundant in most vegetables, subzero green peas contain enough that you'll want to keep a bag stashed in your freezer at all times. They're also a good source of fiber to help keep cravings for junk food at bay.
Need to Know: When buying frozen green peas make sure to fondle the bag. You should be able to feel the individual peas. A giant pea ice cube means they have been thawed previously and then refrozen, which can degrade quality.
37. Frozen Greek Yogurt
Protein Power: 6 g per 1/2 cup servingFrosty and creamy like ice cream, but with the benefit of containing about twice as much high-quality protein.
Need to Know: Compare brands and look for those with the lowest sugar levels. Some brands actually list fruit before sugar in the ingredient list. Go figure!
High-Protein Grains
38. Wheat Germ
Protein Power: 6 g per 1 oz. servingThe wheat grain is made up of three components—endosperm, bran, and germ. The germ is the most nutrient-dense part and includes notable amounts of plant-based protein. You can use it to add a protein boost to your oatmeal, pancakes, and even shakes.
Need to Know: To preserve freshness, it's best to store wheat germ in the refrigerator or freezer.
39. Soba Noodles
Protein Power: 12 g per 3 oz. servingConsider using these buckwheat Japanese-style noodles for your pasta nights since they contain more protein than most wheat-based noodles. Even better, they cook in about half the time as whole-wheat pasta.
Need to Know: To remove the excess starch that can make the noodles gummy, it's important to rinse cooked soba after draining.
40. Quinoa
Protein Power: 8 g per 1 cup servingAmong whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it's a complete protein with muscle-making potential.
Need to Know: Toasting quinoa in a dry skillet or saucepan before simmering it in water can enhance its natural nutty flavor.
Healthy Eating & Nutrition
Healthy Eating & Nutrition
Are you getting the nutrients you need? Learn top sources for vitamins and how much you need in your diet.Vitamins and Nutrients
How to Get Your Vitamin D
Vitamin D is essential for healthy bones, and a lack of it can lead to health problems, including cardiovascular disease. Learn how to get plenty of vitamin D and how to treat a vitamin D deficiency.
Top Foods for Calcium and Vitamin D
Calcium and vitamin D are important to prevent bone loss and osteoporosis. Learn where to get the calcium and vitamin D your body needs.
Are You Getting Enough Vitamin B12?
Vitamin B12 is essential for good health, but some people may not be getting enough. Learn about symptoms of a vitamin B12 deficiency and how it can be treated.
Your Omega-3 Shopping List
Trying to get more omega-3 fatty acids in your diet? This shopping list of whole and fortified foods can help.
What Are Phytonutrients?
Learn about the health benefits of phyto-nutrients, natural chemicals that are found in a variety of plant foods.
How Much Fiber Do You Need?
Most Americans don't get enough fiber. Find out how much you need and where to get it.
Food Sources for Vitamins and Minerals
Learn the key vitamins and minerals you need every day, what they do, and good food sources for them.
Vitamins and Minerals: Are You Getting Too Much?
Taking too many vitamins can be unhealthy and even dangerous. Find out how to be sure you’re getting the right amount.
Understanding Fats
Types of Fats
Fats are nutrients that give you energy. Fats are either saturated or unsaturated,and most foods with fat have both types.
What Are Trans Fats?
Find out what trans fats are and which foods contain them. Plus, learn what "0 trans fats" really means.
Low-Fat and Fat-Free: What They Mean
Health experts warn that "fat-free" foods may cause more problems than they solve. Find out why.
Sunday, July 10, 2016
BODYBUILDING & WATER INTAKE: HOW MUCH DO YOU NEED PER DAY?
BODYBUILDING & WATER INTAKE: HOW MUCH DO YOU NEED PER DAY?
It may not be the most exciting subject in the world, but it’s a habit that will pay dividends both for your fitness program and your overall health in general.
If you really want to build muscle, burn fat, gain strength, as well as maximize your gym performance and health, drinking enough water each day is something that should not be over-looked.
In this post I’ll be discussing the importance of proper water intake and will outline how much water you should drink per day for optimal benefits.
What Makes Water Intake So Important?
Given that the human body is comprised of roughly 60% water (with the brain and muscles being made up of 70-80% water) and that every single system in your body needs it to function, it would require a literal essay to cover all of the benefits that adequate water consumption provides.
Aids in digestion.
Detoxifies the body.
Regulates temperature.
Shuttles nutrients into cells.
Assists with proper brain function.
Keeps the kidneys working properly.
Improves mood and concentration.
It isn’t just about overall health though…
There is also a direct connection between water intake and bodybuilding, and drinking enough each day will provide several benefits both in and out of the gym.
Not only will fully hydrating your muscle cells cause your physique to appear fuller and more defined in general, but it will also keep your strength and power output operating at its maximum potential.
Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly.
Always entering the gym in a fully hydrated state is one of the simplest things you can do to ensure that you’re always training at your best.
Since water intake also appears to have direct effects on mood and concentration, this may also have some carry over to the quality of your training sessions as well.
Water also plays a role in reducing the risk of injury by lubricating the joints and forming a protective “cushion” around them.
Heavy weight training over time can undoubtedly subject your joints and connective tissues to quite a bit of wear and tear, and proper water intake can help to alleviate some of that stress.
On top of all of this, consuming adequate water each day can also help to reduce unwanted subcutaneous water retention, which will give your body a slightly harder and “drier” appearance.
When water intake is restricted, the body reacts by retaining more fluid as a natural defence mechanism. A consistent intake of water throughout the day will have a natural “flushing” effect since the body will have no incentive to hold on to that additional fluid given the constant external supply it is receiving.
As you can see, bodybuilding and water intake are closely linked, and it’s definitely something you’ll want to pay attention to for all of the reasons listed above.
How Much Water Should You Drink Per Day?
So, how much water should you actually drink each day for health and bodybuilding purposes?
Although many people will try to give one set guideline for everyone to follow, the problem with this is that proper water intake can vary hugely from person to person depending on a variety of factors.
Aside from differences in total body weight, the amount that an individual sweats throughout the day also plays a very important role.
The more you sweat, the more water you’ll need to drink to replace your losses, and this can add up to a very significant amount over the course of a day for some people.
The amount that you sweat will be influenced by a several things, including:
How often you workout.
The duration/intensity of your training sessions.
How much you move around throughout a given day.
The type of climate that you live in.
All of these factors will play a significant role in affecting your levels of hydration.
A person who lives in a hot climate and trains 6 days per week is almost certainly going to require far more water than someone who trains 3 days per week and works a deskjob in a cooler climate, even if those two individuals weigh the same.
You’ll hear many different recommendations when it comes to how much water you should drink per day, ranging from “8 glasses” to “half an ounce per pound of body weight” to “1 gallon”…
While all of these guidelines will usually put the average person somewhere around the right level, it makes far more sense to simply adjust your water intake to your own individual needs.
How?
You can gauge this pretty effectively by simply looking at the color and smell of your urine throughout the day. If it’s reasonably clear and odorless, this is a pretty good indication that your body is adequately hydrated.
If that requires 2.5 liters, 4 liters or 6 liters daily for you to reach that point, then that’s totally fine. Again, it will vary quite a bit depending on your circumstances.
Once you’ve made the conscious decision to drink more water and have experimented with it for a bit, you’ll pretty quickly find out for yourself specifically how much water you personally require in order to remain hydrated.
I’d recommend starting your day off on the right foot by getting in around half a liter of water fairly soon after waking, and then keeping your intake relatively steady throughout the rest of the day.
Taking a water bottle with you can also be a big help, as it will serve as a good reminder and keep you accountable if you’re continually forgetting to drink. It will also give you a concrete visual of exactly how much water you’ve been taking in at different points in the day.
What Types Of Water Should You Drink?
Any type of liquid that you consume will ultimately count towards your daily water intake, whether it be pure water, milk, juice, zero calorie drinks, coffee, tea or anything else.
Contrary to popular belief, caffeine is actually not that powerful of a diuretic, and caffeinated beverages still have a net positive effect on your hydration status.
The only exception here would be drinks that are high in alcohol content, as those will have a dehydrating effect when consumed.
As a side note, you’ll also take in a decent amount of water just through your regular food intake alone, with most people deriving around 20% of their daily water intake just from eating.
One word of caution I would give though is that it’s generally not a good idea to be consuming large amounts of calorie-containing beverages as a way of meeting your daily water needs, even if those drinks seem “healthy”.
The calorie content of things like juice, sugary smoothies or sports drinks will add up very quickly if you aren’t careful, since they’re very easy to consume and don’t satisfy hunger in the way that solid foods do.
Just a few glasses of these types of drinks can easily represent several hundred calories or more and can shoot your daily totals to an excessively high level without you even realizing it.
A controlled amount of these drinks is totally fine as long as you take the calories into account, but the majority of your intake should be in the form of regular plain water and other zero-calorie options.
The Bottom Line On Bodybuilding And Water Intake
Proper daily water intake is pretty straightforward, though a hugely valuable habit to develop.
It plays an endless number of different roles in optimizing overall health, and will directly benefit your bodybuilding and fitness program in a multitude of ways.
The main take away here is to just make sure that you have access to water at most points during the day, and that you’re drinking enough to the point where your urine is reasonably clear and odorless.
Concrete daily guidelines can be useful as a starting point, but water requirements ultimately just come down to the individual and can vary quite a bit from person to person.
Once you make a conscious effort to monitor your water intake throughout the day, you’ll pretty quickly get a feel for how much you need in order to stay hydrated
It may not be the most exciting subject in the world, but it’s a habit that will pay dividends both for your fitness program and your overall health in general.
If you really want to build muscle, burn fat, gain strength, as well as maximize your gym performance and health, drinking enough water each day is something that should not be over-looked.
In this post I’ll be discussing the importance of proper water intake and will outline how much water you should drink per day for optimal benefits.
What Makes Water Intake So Important?
Given that the human body is comprised of roughly 60% water (with the brain and muscles being made up of 70-80% water) and that every single system in your body needs it to function, it would require a literal essay to cover all of the benefits that adequate water consumption provides.
Aids in digestion.
Detoxifies the body.
Regulates temperature.
Shuttles nutrients into cells.
Assists with proper brain function.
Keeps the kidneys working properly.
Improves mood and concentration.
It isn’t just about overall health though…
There is also a direct connection between water intake and bodybuilding, and drinking enough each day will provide several benefits both in and out of the gym.
Not only will fully hydrating your muscle cells cause your physique to appear fuller and more defined in general, but it will also keep your strength and power output operating at its maximum potential.
Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly.
Always entering the gym in a fully hydrated state is one of the simplest things you can do to ensure that you’re always training at your best.
Since water intake also appears to have direct effects on mood and concentration, this may also have some carry over to the quality of your training sessions as well.
Water also plays a role in reducing the risk of injury by lubricating the joints and forming a protective “cushion” around them.
Heavy weight training over time can undoubtedly subject your joints and connective tissues to quite a bit of wear and tear, and proper water intake can help to alleviate some of that stress.
On top of all of this, consuming adequate water each day can also help to reduce unwanted subcutaneous water retention, which will give your body a slightly harder and “drier” appearance.
When water intake is restricted, the body reacts by retaining more fluid as a natural defence mechanism. A consistent intake of water throughout the day will have a natural “flushing” effect since the body will have no incentive to hold on to that additional fluid given the constant external supply it is receiving.
As you can see, bodybuilding and water intake are closely linked, and it’s definitely something you’ll want to pay attention to for all of the reasons listed above.
How Much Water Should You Drink Per Day?
So, how much water should you actually drink each day for health and bodybuilding purposes?
Although many people will try to give one set guideline for everyone to follow, the problem with this is that proper water intake can vary hugely from person to person depending on a variety of factors.
Aside from differences in total body weight, the amount that an individual sweats throughout the day also plays a very important role.
The more you sweat, the more water you’ll need to drink to replace your losses, and this can add up to a very significant amount over the course of a day for some people.
The amount that you sweat will be influenced by a several things, including:
How often you workout.
The duration/intensity of your training sessions.
How much you move around throughout a given day.
The type of climate that you live in.
All of these factors will play a significant role in affecting your levels of hydration.
A person who lives in a hot climate and trains 6 days per week is almost certainly going to require far more water than someone who trains 3 days per week and works a deskjob in a cooler climate, even if those two individuals weigh the same.
You’ll hear many different recommendations when it comes to how much water you should drink per day, ranging from “8 glasses” to “half an ounce per pound of body weight” to “1 gallon”…
While all of these guidelines will usually put the average person somewhere around the right level, it makes far more sense to simply adjust your water intake to your own individual needs.
How?
You can gauge this pretty effectively by simply looking at the color and smell of your urine throughout the day. If it’s reasonably clear and odorless, this is a pretty good indication that your body is adequately hydrated.
If that requires 2.5 liters, 4 liters or 6 liters daily for you to reach that point, then that’s totally fine. Again, it will vary quite a bit depending on your circumstances.
Once you’ve made the conscious decision to drink more water and have experimented with it for a bit, you’ll pretty quickly find out for yourself specifically how much water you personally require in order to remain hydrated.
I’d recommend starting your day off on the right foot by getting in around half a liter of water fairly soon after waking, and then keeping your intake relatively steady throughout the rest of the day.
Taking a water bottle with you can also be a big help, as it will serve as a good reminder and keep you accountable if you’re continually forgetting to drink. It will also give you a concrete visual of exactly how much water you’ve been taking in at different points in the day.
What Types Of Water Should You Drink?
Any type of liquid that you consume will ultimately count towards your daily water intake, whether it be pure water, milk, juice, zero calorie drinks, coffee, tea or anything else.
Contrary to popular belief, caffeine is actually not that powerful of a diuretic, and caffeinated beverages still have a net positive effect on your hydration status.
The only exception here would be drinks that are high in alcohol content, as those will have a dehydrating effect when consumed.
As a side note, you’ll also take in a decent amount of water just through your regular food intake alone, with most people deriving around 20% of their daily water intake just from eating.
One word of caution I would give though is that it’s generally not a good idea to be consuming large amounts of calorie-containing beverages as a way of meeting your daily water needs, even if those drinks seem “healthy”.
The calorie content of things like juice, sugary smoothies or sports drinks will add up very quickly if you aren’t careful, since they’re very easy to consume and don’t satisfy hunger in the way that solid foods do.
Just a few glasses of these types of drinks can easily represent several hundred calories or more and can shoot your daily totals to an excessively high level without you even realizing it.
A controlled amount of these drinks is totally fine as long as you take the calories into account, but the majority of your intake should be in the form of regular plain water and other zero-calorie options.
The Bottom Line On Bodybuilding And Water Intake
Proper daily water intake is pretty straightforward, though a hugely valuable habit to develop.
It plays an endless number of different roles in optimizing overall health, and will directly benefit your bodybuilding and fitness program in a multitude of ways.
The main take away here is to just make sure that you have access to water at most points during the day, and that you’re drinking enough to the point where your urine is reasonably clear and odorless.
Concrete daily guidelines can be useful as a starting point, but water requirements ultimately just come down to the individual and can vary quite a bit from person to person.
Once you make a conscious effort to monitor your water intake throughout the day, you’ll pretty quickly get a feel for how much you need in order to stay hydrated
7 Reasons Why Bodybuilders Need More Water
7 Reasons Why Bodybuilders Need More Water
Water is needed for every single metabolic process, including protein synthesis. So if your training intensity is high, one of the simplest things you can do for your body is to drink more water.
It's so simple, yet so often ignored. Water. The stuff of life. About 70% of the earth is covered in it, the same as the amount found in your body. Water is needed for every single metabolic process, including protein synthesis. So if your training intensity is high, one of the simplest things you can do for your body is to drink more water.
Protein Synthesis
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes.
Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.
1. You Aren't Getting Enough
Soda and coffees don't count. In fact, though they are liquid beverages, the caffeine in both can increase fluid loss through diuresis. When this happens, the body begins storing water (see #4). Conventional wisdom tells you 6-8 glasses of water is enough per day. Since you're training for an unconventional physique, you need more. Aim for at least a half gallon to a gallon per day, depending your level of conditioning.
2. Water Clears Out Toxins
Water flushes out toxins and other metabolic waste products from the body. Water is especially important when following a "high protein" diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you're eating big to gain weight, then you need even more water to help your kidneys do their work.
3. Water Helps Metabolize Fat
Without enough water, the kidneys can't function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys' work, it burns less fat. In addition, water can actually reduce feelings of hunger.
Water is needed for every single metabolic process, including protein synthesis. So if your training intensity is high, one of the simplest things you can do for your body is to drink more water.
It's so simple, yet so often ignored. Water. The stuff of life. About 70% of the earth is covered in it, the same as the amount found in your body. Water is needed for every single metabolic process, including protein synthesis. So if your training intensity is high, one of the simplest things you can do for your body is to drink more water.
Protein Synthesis
The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes.
Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.
1. You Aren't Getting Enough
Soda and coffees don't count. In fact, though they are liquid beverages, the caffeine in both can increase fluid loss through diuresis. When this happens, the body begins storing water (see #4). Conventional wisdom tells you 6-8 glasses of water is enough per day. Since you're training for an unconventional physique, you need more. Aim for at least a half gallon to a gallon per day, depending your level of conditioning.
2. Water Clears Out Toxins
Water flushes out toxins and other metabolic waste products from the body. Water is especially important when following a "high protein" diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you're eating big to gain weight, then you need even more water to help your kidneys do their work.
3. Water Helps Metabolize Fat
Without enough water, the kidneys can't function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys' work, it burns less fat. In addition, water can actually reduce feelings of hunger.
Muscle fatigue
Muscle fatigue
Muscle fatigue is the decline in ability of a muscle to generate force. It can be a result of vigorous exercise but abnormal fatigue may be caused by barriers to or interference with the different stages of muscle contraction. There are two main causes of muscle fatigue. The limitations of a nerve’s ability to generate a sustained signal (neural fatigue) and the reduced ability of the muscle fiber to contract (metabolic fatigue).
Main article: Muscle contraction
Muscle cells work by detecting a flow of electrical impulses from the brain which signals them to contract through the release of calcium by the sarcoplasmic reticulum. Fatigue (reduced ability to generate force) may occur due to the nerve, or within the muscle cells themselves.
Nervous fatigue
Nerves are responsible for controlling the contraction of muscles, determining the number, sequence and force of muscular contraction. Most movements require a force far below what a muscle could potentially generate, and barring pathological nervous fatigue, is seldom an issue. But in extremely powerful contractions that are close to the upper limit of a muscle's ability to generate force, nervous fatigue (enervation), in which the nerve signal weakens, can be a limiting factor in untrained individuals.
In novice strength trainers, the muscle's ability to generate force is most strongly limited by nerve’s ability to sustain a high-frequency signal. After a period of maximum contraction, the nerve’s signal reduces in frequency and the force generated by the contraction diminishes. There is no sensation of pain or discomfort, the muscle appears to simply ‘stop listening’ and gradually cease to move, often going backwards. As there is insufficient stress on the muscles and tendons, there will often be no delayed onset muscle soreness following the workout.
Part of the process of strength training is increasing the nerve's ability to generate sustained, high frequency signals which allow a muscle to contract with its greatest force. It is this neural training that causes several weeks worth of rapid gains in strength, which level off once the nerve is generating maximum contractions and the muscle reaches its physiological limit. Past this point, training effects increase muscular strength through myofibrilar or sarcoplasmic hypertrophy and metabolic fatigue becomes the factor limiting contractile force.
Metabolic fatigue
Though not universally used, ‘metabolic fatigue’ is a common term for the reduction in contractile force due to the direct or indirect effects of two main factors:
Shortage of fuel (substrates) within the muscle fiber
Accumulation of substances (metabolites) within the muscle fiber, which interfere either with the release of calcium (Ca2+) or with the ability of calcium to stimulate muscle contraction.
Substrates[edit]
Substrates within the muscle generally serve to power muscular contractions. They include molecules such as adenosine triphosphate (ATP), glycogen and creatine phosphate. ATP binds to the myosin head and causes the ‘ratchetting’ that results in contraction according to the sliding filament model. Creatine phosphate stores energy so ATP can be rapidly regenerated within the muscle cells from adenosine diphosphate (ADP) and inorganic phosphate ions, allowing for sustained powerful contractions that last between 5–7 seconds. Glycogen is the intramuscular storage form of glucose, used to generate energy quickly once intramuscular creatine stores are exhausted, producing lactic acid as a metabolic byproduct.
Substrate shortage is one of the causes of metabolic fatigue. Substrates are depleted during exercise, resulting in a lack of intracellular energy sources to fuel contractions. In essence, the muscle stops contracting because it lacks the energy to do so.
Metabolites
Metabolites are the substances (generally waste products) produced as a result of muscular contraction. They include chloride, potassium, lactic acid, ADP, magnesium (Mg2+), reactive oxygen species, and inorganic phosphate. Accumulation of metabolites can directly or indirectly produce metabolic fatigue within muscle fibers through interference with the release of calcium (Ca2+) from the sarcoplasmic reticulum or reduction of the sensitivity of contractile molecules actin and myosin to calcium.
Chloride
Intracellular chloride partially inhibits the contraction of muscles. Namely, it prevents muscles from contracting due to "false alarms", small stimuli which may cause them to contract (akin to myoclonus). This natural brake helps muscles respond solely to the conscious control or spinal reflexes[citation needed] but also has the effect of reducing the force of conscious contractions.
Potassium
High concentrations of potassium (K+) also causes the muscle cells to decrease in efficiency, causing cramping and fatigue. Potassium builds up in the t-tubule system and around the muscle fiber as a result of action potentials. The shift in K+ changes the membrane potential around the muscle fiber. The change in membrane potential causes a decrease in the release of calcium (Ca2+) from the sarcoplasmic reticulum.[1]
Lactic acid
It was once believed that lactic acid build-up was the cause of muscle fatigue.[2] The assumption was lactic acid had a "pickling" effect on muscles, inhibiting their ability to contract. The impact of lactic acid on performance is now uncertain, it may assist or hinder muscle fatigue.
Produced as a by-product of fermentation, lactic acid can increase intracellular acidity of muscles. This can lower the sensitivity of contractile apparatus to Ca2+ but also has the effect of increasing cytoplasmic Ca2+ concentration through an inhibition of the chemical pump that actively transports calcium out of the cell. This counters inhibiting effects of potassium on muscular action potentials. Lactic acid also has a negating effect on the chloride ions in the muscles, reducing their inhibition of contraction and leaving potassium ions as the only restricting influence on muscle contractions, though the effects of potassium are much less than if there were no lactic acid to remove the chloride ions. Ultimately, it is uncertain if lactic acid reduces fatigue through increased intracellular calcium or increases fatigue through reduced sensitivity of contractile proteins to Ca2+.
Muscle fatigue is the decline in ability of a muscle to generate force. It can be a result of vigorous exercise but abnormal fatigue may be caused by barriers to or interference with the different stages of muscle contraction. There are two main causes of muscle fatigue. The limitations of a nerve’s ability to generate a sustained signal (neural fatigue) and the reduced ability of the muscle fiber to contract (metabolic fatigue).
Main article: Muscle contraction
Muscle cells work by detecting a flow of electrical impulses from the brain which signals them to contract through the release of calcium by the sarcoplasmic reticulum. Fatigue (reduced ability to generate force) may occur due to the nerve, or within the muscle cells themselves.
Nervous fatigue
Nerves are responsible for controlling the contraction of muscles, determining the number, sequence and force of muscular contraction. Most movements require a force far below what a muscle could potentially generate, and barring pathological nervous fatigue, is seldom an issue. But in extremely powerful contractions that are close to the upper limit of a muscle's ability to generate force, nervous fatigue (enervation), in which the nerve signal weakens, can be a limiting factor in untrained individuals.
In novice strength trainers, the muscle's ability to generate force is most strongly limited by nerve’s ability to sustain a high-frequency signal. After a period of maximum contraction, the nerve’s signal reduces in frequency and the force generated by the contraction diminishes. There is no sensation of pain or discomfort, the muscle appears to simply ‘stop listening’ and gradually cease to move, often going backwards. As there is insufficient stress on the muscles and tendons, there will often be no delayed onset muscle soreness following the workout.
Part of the process of strength training is increasing the nerve's ability to generate sustained, high frequency signals which allow a muscle to contract with its greatest force. It is this neural training that causes several weeks worth of rapid gains in strength, which level off once the nerve is generating maximum contractions and the muscle reaches its physiological limit. Past this point, training effects increase muscular strength through myofibrilar or sarcoplasmic hypertrophy and metabolic fatigue becomes the factor limiting contractile force.
Metabolic fatigue
Though not universally used, ‘metabolic fatigue’ is a common term for the reduction in contractile force due to the direct or indirect effects of two main factors:
Shortage of fuel (substrates) within the muscle fiber
Accumulation of substances (metabolites) within the muscle fiber, which interfere either with the release of calcium (Ca2+) or with the ability of calcium to stimulate muscle contraction.
Substrates[edit]
Substrates within the muscle generally serve to power muscular contractions. They include molecules such as adenosine triphosphate (ATP), glycogen and creatine phosphate. ATP binds to the myosin head and causes the ‘ratchetting’ that results in contraction according to the sliding filament model. Creatine phosphate stores energy so ATP can be rapidly regenerated within the muscle cells from adenosine diphosphate (ADP) and inorganic phosphate ions, allowing for sustained powerful contractions that last between 5–7 seconds. Glycogen is the intramuscular storage form of glucose, used to generate energy quickly once intramuscular creatine stores are exhausted, producing lactic acid as a metabolic byproduct.
Substrate shortage is one of the causes of metabolic fatigue. Substrates are depleted during exercise, resulting in a lack of intracellular energy sources to fuel contractions. In essence, the muscle stops contracting because it lacks the energy to do so.
Metabolites
Metabolites are the substances (generally waste products) produced as a result of muscular contraction. They include chloride, potassium, lactic acid, ADP, magnesium (Mg2+), reactive oxygen species, and inorganic phosphate. Accumulation of metabolites can directly or indirectly produce metabolic fatigue within muscle fibers through interference with the release of calcium (Ca2+) from the sarcoplasmic reticulum or reduction of the sensitivity of contractile molecules actin and myosin to calcium.
Chloride
Intracellular chloride partially inhibits the contraction of muscles. Namely, it prevents muscles from contracting due to "false alarms", small stimuli which may cause them to contract (akin to myoclonus). This natural brake helps muscles respond solely to the conscious control or spinal reflexes[citation needed] but also has the effect of reducing the force of conscious contractions.
Potassium
High concentrations of potassium (K+) also causes the muscle cells to decrease in efficiency, causing cramping and fatigue. Potassium builds up in the t-tubule system and around the muscle fiber as a result of action potentials. The shift in K+ changes the membrane potential around the muscle fiber. The change in membrane potential causes a decrease in the release of calcium (Ca2+) from the sarcoplasmic reticulum.[1]
Lactic acid
It was once believed that lactic acid build-up was the cause of muscle fatigue.[2] The assumption was lactic acid had a "pickling" effect on muscles, inhibiting their ability to contract. The impact of lactic acid on performance is now uncertain, it may assist or hinder muscle fatigue.
Produced as a by-product of fermentation, lactic acid can increase intracellular acidity of muscles. This can lower the sensitivity of contractile apparatus to Ca2+ but also has the effect of increasing cytoplasmic Ca2+ concentration through an inhibition of the chemical pump that actively transports calcium out of the cell. This counters inhibiting effects of potassium on muscular action potentials. Lactic acid also has a negating effect on the chloride ions in the muscles, reducing their inhibition of contraction and leaving potassium ions as the only restricting influence on muscle contractions, though the effects of potassium are much less than if there were no lactic acid to remove the chloride ions. Ultimately, it is uncertain if lactic acid reduces fatigue through increased intracellular calcium or increases fatigue through reduced sensitivity of contractile proteins to Ca2+.
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