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Pump Up with Supersets

Pump Up with Supersets

If you’re new to strength training, you may not have heard of them. If you’ve been training for some time, you may have forgotten about them. Well, get ready to put this time-tested principle to work for a leaner, toned body.

There’s no magic involved—supersets are simply working opposing muscles with little rest in between the moves. Because you limit the amount of time in between exercises, you cause your heart rate to go up and help to increase metabolism. Performing exercises for opposing muscles pushes those muscles further than doing moves for one body part only. Some common superset workouts are training the following body parts together:

• biceps and triceps.
• back and chest.
• quads and hamstrings.

You may have to start with lower weights than usual, since you will be pushing your muscles to the max with little rest in between. Here are a few examples of superset workouts for you to try:

Biceps/Tricep Superset
Dumbbell bicep curls (10 to 12 reps) and go directly into tricep kickbacks (10 to 12 reps). Rest for 30 seconds, and repeat for three sets. (Work up to little or no rest between sets.)

Back/Chest Superset (also incorporates shoulders)
Lat pulldowns to the front (10 to 12 reps), and go directly into incline dumbbell press (10 to 12 reps). Rest for 30 seconds, and repeat for three sets. (Work up to little or no rest between sets.)

Quads/Hamstrings Superset (also incorporates glutes and calves)
Dumbbell or Smith Machine Squats (10 to 12 reps), and go directly into reverse lunges with dumbbells (10 to 12 reps). Rest for 30 seconds, and repeat for three sets. (Work up to little or no rest between sets.)

Experiment with different combinations of exercises, and you’re sure to feel the difference using this old trick.

In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.

 

This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.


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