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Posts Tagged ‘Improve your workout’

What is a Super Set?

Friday, November 2nd, 2012

After the epic response we got to last weeks post about giant sets, we thought we would make it a regular thing. So be ready to spice up your workout!

So what is a super set? It is a great way to initiate overload in a muscle and therefore encourage development!

A superset is where you do two exercises back to back, so with no rest for a given muscle group. It normally works on the agonist/antagonist principle, so basically working two opposing muscles back to back.

Here are some examples for you to try:

Arms

– Bicep Curl followed by Tricep Press Down (Agonist/antagonist)

– Bicep Curl followed by Hammer Curl (Agonist/Agonist)

Legs

– Leg Extension followed by Leg Curl (Agonist/Antagoints)

This system can also be used where the two exercises are focused on the same muscle, this is called an agonist/agonist super set.

Some examples are:

Enjoy!

Tom

What is a Giant Set?

Friday, October 26th, 2012

I get asked all the time how I manage to kill my clients do quickly?

Most of the time the old methods are the best! One of my tools that I use is a Giant Set, and it is as it sounds… Epic!

The basic idea of a giant set is to do five or more exercises for the same muscle group, with no rest! As you can imagine this is a killer!

So common groups are chest, back (vertical or horizontal pull), shoulders, core, and legs.

Here are some examples for you to try:-

Chest

– Press up

– Decline press up

– Incline press up

– Walking press

– Explosive press up

Legs

– Squat

– Lunge

– Lateral lunge

– Cross legged squat

– Squat to jump

Shoulders

– Shoulder press

– Upright row

– Lateral Raise

– Frontal raise

– Reverse fly

 

Enjoy and let me know how you found them!

Tom