This blog topic by CRB Tech Reviews discuss how to double the impact with a super approach in a classic two-day body building routine.
The classic bodybuilding superset where two exercises are done back-to-back for the same muscle group, with no rest in between, is one of the most commonly used techniques in any gym. But, it’s probably the most misused, as well. This month, learn to pair up exercises properly so you build muscle and shred fat without compromising your workout.
Super setting two exercises for the same body part is very exhausting. Imagine doing a barbell bench press and then dips right afterward. You might feel pumped up and strong after the first round, but midway through the second, your intensity will drop, and you won’t be able to use the same weights or get the same number of reps.
That’s the disadvantage of super setting: burning out too fast, thereby reducing the overall quality of your workout.
Still, there’s value in working a muscle one way, then hitting it another way before it can fully recover; in fact, it’s a favorite technique of bodybuilders who want to add size fast. The trick is to combine a more challenging compound move with an easier isolation lift. If you do dumbbell bench presses then flyes, for example, your strength won’t be as compromised on the flyes because you have to go lighter anyway: Isolation lifts are meant to be done light and less explosively. This also means you won’t be too smoked to give the bench presses your all when you return to them on the next round.
Use supersets the smart way and you’ll not only send your muscles the message to develop, you’ll give them the means to do it.
Alternate the workouts (Day I and Day II) for three total sessions per week. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. Exercises must be done without rest in between. Later, you need to rest for 90 seconds, and repeat for the said number of sets. Complete the entire sets for one group before going on to the next. The last exercise is done on both days as straight sets. Select loads to start with that allow you 2 reps more than the target number, and be sure that you still might need to lower the load on subsequent sets.
We conclude now.
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