Holy supersets, Batman!
Yes, Robin. Aggressive training brings increases in muscular size, strength, and endurance. Let’s kill this thing.
(Not sure what just happened there)
I’ll give you my routine for today then explain a little about supersetting below! I’m sure you sitting on the edge of your seats…
Narrow push-ups: 4 sets of 15 reps
Seated triceps press: 20 lbs. dumbbell – 4 sets of 8 reps
End of Superset:
Cable one-arm triceps extensions: 20 lbs. – 3 sets of 8 reps
Triceps pushdown: 60 lbs. – 3 sets of 8 reps
End of Superset:
Skull-crushers: 20 lb. barbell – 3 sets of 8 reps
Close-grip barbell bench press: 45 lb. Olympic bar – 3 sets of 8 reps
End of Superset:
Incline Dumbbell curls: 12.5 lbs – 4 sets of 8 reps
Alternating Dumbbell curls: 4 sets of 8 reps – I went lighter to heavier – 12.5 lbs., 15 lbs., 17.5 lbs and last set was to failure @ 20 lbs.
Barbell Curl 21s: 20 lb. barbell – 2 sets 21 reps
Stability ball crunches: 3 sets of 25 reps
Jackknifes holding stability ball: 3 sets of 15 reps
Stability Ball reverse crunches (ball between feet): 3 sets of 15 reps
Cardio: – 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)
Conventional weight training is done using “straight sets.” A straight set consists of a series of nonstop repetitions, usually somewhere between 6 and 12, followed by a rest interval of one to three minutes. A superset is an advanced training technique where you perform two exercises in a row with no rest in between exercises. Supersets are an excellent technique for muscular hypertrophy, especially if you are short on time. Not all types of supersets are ideal for building maximal strength, however. Let me explain why…
When you perform two exercises in a row with no rest in between, this will reduce the amount of weight you can handle on the second exercise in each superset pair. Notice above how my recorded weights were lower than usual today. Your strength will also decrease from fatigue with each subsequent superset. Because supersets don’t allow you to use maximal weights, they are not always well-suited to building strength. However, supersets are always a great body building or hypertrophy technique.
You don’t see powerlifters doing supersets as often as the bodybuilders use them. In fact, strength athletes usually do the opposite; they take longer rest intervals (sometimes as long as 3-5 minutes) between sets so they can recuperate as much as possible before the next set. After a between-set recovery period of at least 3 minutes, you can attack the next set with maximum strength. If you are still fatigued from the previous set and you start another set too soon, you won’t be able to lift as much weight.
Below are some great combo’s if you want to try them in your routine.
Do 10 repetitions of each exercise (20 reps per superset in total)
An isolation exercise + a compound exercise = 1 superset
Cable crossover + Flat bench dumbbell press = Bigger chest
Cable reverse flys + Wide grip pull-up = Wider back
Leg extensions + Front squat = Larger quads
Hamstring curls + Stiff leg deadlift = Powerful hamstrings
Concentration curls + Underhand pull-ups = Massive biceps
Parallel bar dips + Tricep pushdowns = Tighter T-shirt sleeves
Standing dumbbell press + Lateral raises = V-shape shoulders
Barbell deadlift + Back extensions = Stronger glutes
What are the best fat-burning combos?
Superset one Front squats + Leg extensions
Superset two Standing barbell shoulder press + Overhand grip pull-ups
Superset three Underhand grip pull-ups + Close grip bench press
Superset four Back extensions + V-ups
How to do them:
Weight 70% of your one rep max
Reps 10 – Sets 4
Rest after each superset 60 seconds
Week 7 Nutrition:
Up to this point, the focus on this program in regards to eating has been to consume adequate calories to support your weight training goals. Moving forward, it will be necessary to determine a specific calorie range to increase your fat burning potential while maintaining your hard earned muscle.
Follow this simple formula to determine the number of calories you should consume moving forward, using the foods included in the meal plans:
Multiply your goal weight by 10 to arrive at your baseline.
Add between 200 and 500 calories to determine the ideal calorie range that will support the rest of your Phase Two and Phase Three workout routines. (So, for me, that would be 110 (lbs) X 10 + 200 = 1300 and 110 (lbs) X 10 + 500 = 1600).
On rest days and lighter days (arms, shoulders, abs), eat in the lower range (1,300 calories). On heavier days (chest, legs, back), eat in the higher range (1,600 calories).
Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we’ll do!
Give supersetting a shot and try some of your own superhero moves!
“Tune in tomorrow — same Bat-time, same Bat-channel!”
Oh, and Happy Thanksgiving!