What is superset in bodybuilding?
>>Within supersets, rest
between exercises only as
long as it takes you to
move from one to the next.
The whole point of supersetting,
after all, is to ratchet up the intensity so you burn more calories and
torch bodyfat. During Week 4, however, feel free to rest up to 15 seconds within the extended sets due
to the extreme volume involved.
>>Between supersets, rest
up to two minutes during
Weeks 1–3 and rest 2–3
minutes in Week 4. If you
start your next superset too soon,
you won’t maximize your gains.
Increasing intensity is one thing,
but having no strength left halfway
through your workout is another, so
make good use of the rest intervals.
>>Before every workout,
thoroughly warm up each
bodypart you’re training
that day. If it’s shoulder day, do
a few sets to work all three deltoid
heads (middle, front and rear).
A set or two of lateral raises isn’t
sufficient for the amount of intensity you’re about to experience.
>>Take each set within
supersets, tri-sets and
extended sets to failure.
If a set calls for 10 reps, don’t select
a weight with which you can perform twice that number of reps.
However, use common sense:
Supersetting often means you
won’t be able to lift as much
weight as usual. Don’t be afraid
to decrease the resistance to reach
the target number of reps.
>>When supersetting
opposing muscle groups
(not just in this program,
but anytime), don’t always
begin with the same bodypart. If you often superset your
chest and back, for example, alternate which muscle group you train
first every other workout to promote overall muscular balance in
your physique.
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