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2010/03/02, 02:23 PM
Browse: Home / Build Muscles, Featured / Supersets ? The Secret To Building Muscle Quickly
Supersets ? The Secret To Building Muscle Quickly
By admin on August 23, 2009
Supersets: The Secret to Building Muscles Quickly
You want to build up your muscles quickly, eh? Most people feel the same way and, we?ll discuss a wonderful method for doing just that, but you need to keep in mind that the word ?quick? in reference to bodybuilding isn?t quite as quick as it in other areas. Supersets will help you build muscles quicker than most other methods, but it?s still not going to happen immediately.
First, let?s talk about your diet. To build muscle, you need to eat more than you are right now. Eat 5 to 7 smaller meals a day, as opposed to 3 big ones, and make sure you?re getting a lot of protein. You?re going to be burning more calories because you?re going to be working out harder and, to gain muscle, you need to bring in more calories than you burn?We?re talking about a lot of calories. Take your current weight, multiply it by 18 and you?ll get the approximate number of healthy calories you need to take into your body to start really building muscle.
Now, onto the superset secret!
A superset is really just nothing but doing two different exercises, back to back, with no rest period in between. We?re going to build your muscles up fast using three types of supersets:
Pre-Exhaustion supersets work on one muscle group with two different exercises: an isolation exercise and a compound exercise. For example, you would do leg extensions for your thighs and then immediately follow up with squats. The point being that you work one muscle (your quadriceps in our example) to ?exhaustion? but then continue working them with an exercise allowing other muscles to help (glutes, hamstrings, etc. in our example).
It is imperative that you keep in mind the fact that you cannot do the compound exercise at the same weight you normally would. You?ve exhausted the muscle you focused on during your isolation phase and it?s just not going to give you the same amount of strength you?re used to. In fact, it may give out on you all together. I say you need to keep this in mind because you don?t really want to have your muscle give out on you while doing a bench press, do you?
Post-Exhaustion supersets work on one muscle group, just like before, but they are the reverse of pre-exhaustion supersets. You?re going to work with more weight on the compound exercise, which is done first, and less weight on the isolation exercise, which is done second. This method is safer than the pre-exhaustion method, because the results of dropping the weight during an isolation exercise don?t tend to be as?well, potentially disfiguring.
Finally, antagonistic supersets are completely different than these previous two types. They utilize two opposing muscles groups, instead of focusing on one muscle group. Even though the opposing muscle groups aren?t directly related, the do come into play during each exercise. This allows both groups to receive more exercise than they would during a straight set. Examples of antagonistic supersets include pairing your chest and back, biceps and triceps or hamstrings and quadriceps.
Work supersets into your straight sets gradually, but as quickly as you are comfortable with. Hardcore iron-warriors will do nothing but supersets when they want to pump up very quickly, though they go back to a mixture of straight sets after a month or so.
hop this helps
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