Bodybuilding How To: The Super Set Training Principle
Seasoned or well established bodybuilders
usually utilize highly specialized training systems to make sure that their
exercises can be as productive as is expected. These training systems are
arrangements of reps and sets, which are geared to make workouts challenging
enough to fast track muscle mass growth. This particular process is referred to
as hypertrophy.
One excellent instance of these
specialized bodybuilding training systems is known as Super Sets, and is noted
for being extremely effective. As it is, there are a couple of variations of
this training system. However, one common principle that they all share is the
pairing of workouts. All of which are done back to back with no rest interval
in between their execution.
What
are the benefits of super sets training?
As would be expected, there is a wide
variety of advantages of integrating this training system into your
bodybuilding or fitness regimen. To begin with, it can heighten the production
of lactic acid in the body, which assists in the drastic boosting of the levels
of growth hormones found in the body. The growth hormone is a powerful fat and
muscle building hormone.
Secondly, different super set
combinations can optimize muscle fibre activation. This simply means that you
can utilize specific exercise combinations to increase the load placed on a
targeted muscle, which can fast track its full development.
Thirdly, as these intense workouts are
performed back to back, you will also be able to significantly minimize your
overall workout duration. While still being in an excellent position of
executing the similar amount of overall work you normally undertake. Let's now
take a much closer look at 3 of the most notable examples of this bodybuilding
training system.
Regular
Super Sets
This involves executing two similar
exercises back to back with no rest interval in between. As the muscles you
target in the first set are fatigued, the second set will usually necessitate a
decreased level of resistance. It should also be done with fewer repetitions
than the first set. Some good examples of regular super sets include squats
followed by lunges. Bench presses followed by push-ups or even sit-ups followed
by planks.
Opposing
Super Sets
This category of intense workouts is also
known as Antagonistic Super Sets. It is primarily designed to target opposing
muscles, and it allows plenty of work to be accomplished in a relatively short
period of time. This is because each workout offers an active rest from the
others that will be executed within the pairs.
Largely due to what is known as
reciprocal inhibition, this training allows enhanced muscle recovery between
exercises. When one muscle contracts the opposing one will relax; which is the
fundamental principle of reciprocal inhibition, or Opposing Super Sets. By
executing shredded muscle exercises in opposing pairs, the muscle will be able
to recover much quicker. Some excellent examples of these workouts include
shoulder presses done before pull-downs or leg extensions done before leg
curls.
Pre-exhaust
Super Sets
In virtually all workouts, there is
usually a weak link that fails prior to the targeted muscle. In pressing
workouts this is the triceps, while in pulling exercises this is the biceps.
Pre-exhaust Super Sets efficiently navigate this issue by keeping the weaker
muscle unused, and only utilizing them in the second set. This means that the
main muscle is "pre-exhausted" in the first exercise. Some good examples of
this system include dumbbells done before bench presses. Dumbbell pull-overs
done before lat pull-downs or even dumbbell front raises executed before
shoulder press.
About
the Author
I've been an active follower is health,
fitness and muscle training for many more years than I'd care to mention., but
it was only when I had the "eureka" moment after really thinking about and
planning my training did I really become active in the fitness world. Setting up the Crazy Gain website was part
of my journey where I share with the world all of the knowledge I've picked up
along with way.
If you're interested in seeing more, come
and visit the website and see more articles
focused on training systems and techniques to help you make more impressive
gains!