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Super fast, very effective workouts | T nation



Arnold Schwarzenegger considered so much of supersets to be important that he developed entire training sessions to increase training density.

If you are unclear with the concept, supersets are a dense ascending training technique in which, with little practice, you do not take a break between them. Alternate exercises allow you to maximize the efficiency of each workout and do more work in less time.

The Ultimate Supersets

Both the agonist superset and the agonist / antagonist superset are incredibly time-saving musclebuilding devices, but they are considerable differences that will dramatically impact your individual goals.

Agonist Supersets

An agonist superset is also referred to as a "compound sentence". This type of superset consists of the combination of a primary muscle exercise with a supporting muscle exercise. For example, an agonist mating superset could be a double-seated pull-up and bicep curl, or a dumbbell bench press, followed by a dumbbell fly.

In the first example, the pull-ups act as a primary muscle exercise (back), while the bicep curls act as a supportive muscle exercise. Due to the metabolic and muscular damage caused by these supersets (both good), you need longer rest periods during exercise and longer recovery periods between workouts for the same muscle group. It's a busy guy who can only do two to three gymnastics lessons a week.

There are also several different variations of agonistic supersets:

1
– Agonist supersets with pre-stimulant action

If you've ever had trouble agonists can feel your chest on a bench press or your lats on a pull-up Fatigue is the perfect way to improve the recruitment of muscle fibers and the connection between the mind and muscles.

To correct them, unlike conventional agonists Superset As described above, use an isolation exercise before performing a compound lift. This helps you to "feel" a target muscle. Do 2-3 sets of 10-12 repetitions that focus solely on squeezing the target muscle, not destroying it.

Here are some examples:

  • Feed cables before bench presses. The goal is to improve the connection between the mind and muscles in the pectoral muscles instead of having the triceps and deltas taken over.
  • Make a 45-degree back extension before the hip bumps to improve the recruitment of glutes to target muscle with the first exercise, not obliterate. Pre-stimulating supersets work best early in training, not as finishers.

    2 – Pre-Agile Agonist Supersets

    You can easily turn a pre-stimulating superset into a pre-stress superset simply by changing your approach. Let's say you've followed my advice and make a cable fly before benching, but this time you're pushing your cable fly near a muscle failure. As you continue to press the bench, your pectoral muscles will fail earlier than normal, beating more muscle fibers (which limits performance).

    Essentially, the focus of your isolation routine changes from the "feel" of a muscle to fatigue. They change the intent and outcome of your workout. For this reason, supersets before fatigue are ideal for building muscle, but not for building strength.

    Antagonist Supersets

    An antagonist superset is a pair of exercises with opposite movement patterns. Think of a classic push-pull or "superset" for "front and back".

    An example would be the weight bench press, followed by a breast support. The bench press covered the "front" or bony muscle group (chest), while the row covered the "back" or pull muscle group (lats, etc.).

    This type of workout can add a new kind of workout to stimulate the muscle fibers and pave the way for fresh growth. In contrast to agonist supersets, antagonist supersets can be carried out closer together in the training process. For example, on Monday you can do an upper body antagonist superset and Thursday another, while on Tuesday you do a lower body antagonist superset and on Friday another superset.

    But does research support its use?

    A Meta-The analysis published in the Journal of Strength and Conditioning Research concluded that supersets are one of the best options for building muscle fast if you do not have much time to exercise (1).

    Another Journal of Strength and Conditioning Study Research has shown that Superset training increases the intensity and overall energy expenditure of 60-minute workouts, suggesting that supersets are also better at burning fat (2).

    So if you're a busy man who needs it Biting, scratching and scratching every minute in the gym, loading these workouts with these ultimate supersets will get you in and out of the gym fast. Here are some ways in which you can use agonistic and antagonistic supersets in the gym.

    The Agonist Superset Training Program

    This protocol is for busy people who only manage to work out in the gym twice a week.

    Day 1: Upper body agonist

    Exercise Sets Repeats
    A1 Barbell bent over the row 10 4
    A2 A2 [19659033] barbell biceps curl 10 4
    B1 barbell bench press 10 4
    B2 barbell triceps extension 10 4 4 19659035] Dumbbell Overhead Press 10 4
    C2 Lateral dumbbell suspension 10 4

    Day 2: Agonist in the lower part of the body

    19659032] Sets Reps
    A1 Barbell Front Squat 10 4
    A2 Leg Straightener 10 4
    B1
    B1 [19659033] Deadlift 10 4
    B 2 Leg Curl 10 4
    C1 Dumbbell Lung 10 4
    C2 Calf Ra ise 10 4 4 ] This particular pairing (C1-C2) is not intended to be a particular type. Rather a superset, just to create a balance within the program.

    The Antagonist Superset Training Program

    This program is for boys who can make it to the gym three days a week.

    Day 1: Upper body antagonist

    Exercise Sets Repeats
    A1 Barbell bench press 10 4
    A2 10 [Barbar über Kopf gebogen] 10 19659036] 4
    B1 Bench press with dumbbell inclination 10 4
    B2 Cable series 10 4
    C1
    C1 [19659032] 19659036] 10 4
    C2 Cable Upright Row 10 4

    Day 2: Lower body antagonist

    Exercise Exercises
    A Barbell Squat OR Deadlift 10 4
    B1 Leg extensors 10 4
    B2 19659036] 4
    C1 Dumbbell Lung 10 [1 9659036] 4
    C2 Calf Raise 10 4
    This particular pairing (C1-C2) is not intended to be a specific type; rather a superset, just to create a balance within the program.

    Day 3: Upper body antagonist

    Exercise Sets Reps
    A1 Barbed military press 10 4
    A2 Pull-Up 19659034] 10 4
    B1 depressing triceps cables 10 4
    B2
    Biceps Cable Curl 10 4
    C1 [19659033] Lower back extension 10 4
    C2 Abdominal twist 10 [19659364] The Best Damn Training Plan for Natural Lifters



    Push-Pull Legs – The Ultimate Split


    References

    1. Robbin, DW, Young, WB, Behm, DG, Payne WR, "Resistance training for agonist-antagonist mating: A Brief Review "J Strength Cond Res. 2010 Oct; 24 (10): 2873-82.
    2. Kelleher, A.R., Hackney, K.J., Fairchild, T.J. et al., "The Metabolism Costs of Reciprocal Supersets Compared to Traditional Resistance Exercises in Young Adults Chosing for Leisure Activity," Journal of Strength and Conditioning Research, 2010, 24 (4), 1043-1051.

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