Idiotic Mistakes Using Superset Training To Build Muscle! By Jeff Anderson "The Muscle Nerd"
By now you should know that "superset" training is the best training method for any fitness goal, whether you want to build muscle or burn fat.
Unfortunately, I see WAAAAAY too many people using this technique incorrectly...and it's time to set the record straight!
By now you should know that "superset" training (where you perform one exercise back-to-back with another exercise) is NOT just an "advanced" training technique for the gym.
It's actually the best training method for any fitness goal, whether you want to build muscle or burn fat.
Unfortunately, I see WAAAAAY too many people using this technique incorrectly...and it's time to set the record straight!
Here's the deal...
Your muscles have 7 "types" of fibers which can be broken down into 2 "main" types (fast-twitch and slow-twitch)
And each set of fibers has it's own purpose...AND it's own preference for how it likes to be trained.
Depending upon your goal, you'll want to train a bit differently.
You see, slow-twitch muscles are used mostly for endurance activities and prefer to be trained with lower weights and higher repetitions.
On the other hand, your fast-twitch muscles are the ones you use for strength and power and like heavy weights with lower reps.
But since both types have the ability to grow, you'll want to attack BOTH in your workouts.
That means higher reps and lower weights for your slow-twitch muscles and lower reps and higher weight for your fast-twitch muscles.
Here's an example of how to train your chest for size...
(And then I have a little "suprise" that blows any method you've EVER seen out of the water!
But first...
Superset For Bigger Muscles
Exercises Used:
Superset Incline Dumbbell Press with Pushups
Execution:
With an incline bench at about 30 degrees, knock out a HEAVY set of about 4-6 reps.
Then IMMEDIATELY after you're done, get on the floor and do as many pushups as you can do before crashing to the ground in a pile of your own drool!
Here's why it works...
By hitting your muscles with that heavy compound exercise set first, you blast away at your fast-twitch fibers.
But then you come in and really destroy your "slow-twitchers" by extending your set with a massive "pump" that fills your chest up with blood and muscle-building hormones and nutrients!
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