Tag Archive | "plank"

Plank-up-and-down-credit-helen-maree

Plank up + down

The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.

Starting on your elbows and toes, or for Level 1, on your knees, engage your core before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position.

Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.

 Want abs of STEEL? Planks are one of the best exercises for a flat stomach. Fact.

Plank with leg raise - advanced plank exercises - IMAGE - Women's Health & Fitness

Plank with leg raise

Sets: (2 x 1 minute hold)

How to

Begin on exercise mat, down on knees and forearms.

Gently straighten the knees until fully up on toes and forearms

Ensure the lower back is straight and core is engaged supporting the lower back region.

Lift one leg off the ground. Ensure core is engaged to provide support and avoid straining the lower back.

Hold for one to two minutes and repeat with other leg raised.

Exercise from Lila Hall.

Plank punches - Advanced plank exercises - IMAGES - Women's Health & Fitness

Plank punches

How to

1. Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.

2. Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).

3. Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.

4. Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms for 30 to 60 seconds. Rest and repeat for two more sets.

BONUS: Upper body blast for chest, shoulders and arms!

SETS/REPS: 3 x 30 to 60 seconds

Photo credit: Jamie Watling Photography

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Plank up down

Posted in Aerobics, Bodybuilding, Exercises, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Plank up + down

<div id="DPG" webReader="155.433628319"><p>Supersets have been around forever, and for good reason. They can make a workout more productive, accelerate muscle hypertrophy, increase fat burning, and create faster strength gains. All supersets, are not created equal, however. Make the wrong choice, and the quality of both exercises can suffer, as can your progress toward your overall goal of increased strength, muscle growth, or fat loss.</p><p>Don't fall prey to random programming. Learn the secrets of effective exercise pairing for your specific goals, and you'll never view "rest" periods the same way again.</p><h3 class="article-title">Circuits 101</h3><p>A superset is a pair of exercises that are alternated. A triset is a set of three different exercises that are alternated. Both of these are types of circuits. Often, you'll see them labeled in a workout like this:</p><div class="left-side-stripe" webReader="-23"><p><strong>A1.</strong> Bench press<br /><strong>A2.</strong> Barbell row</p></div><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-1.jpg" width="560" height="293" border="0" class="c10"/><h6 class="altH6 c11">Bench Press/Barbell Row Superset</h6><p>Both exercises in this superset grouped and assigned A-group to distinguish them from other exercises on the program. In this case, you would alternate both A-group exercises would be alternated until all sets were complete. Sometimes, however, an extra exercise improves the rotation:</p><div class="left-side-stripe" webReader="-23"><p><strong>A1.</strong> Front squat<br /><strong>A2.</strong> Barbell row<br /><strong>A3.</strong> Plank</p></div><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-2.jpg" width="560" height="191" border="0" class="c10"/><h6 class="altH6 c11">Front Squat/Barbell Row/Plank Triset</h6><p>The same format applies as the superset: You move from A1 to A2 to A3, then cycle back through until all sets are complete.</p><h3 class="article-title">Two Exercises or Three?</h3><div class="side-bar"><h3 class="article-title c12">Why Supersets are Super</h3><ul class="dpg-list"><li class="c13">Time efficiency. When rest isn't rest, but is another exercise, the workout becomes very dense.</li>
<li class="c13">Mutualistic exercises. When different exercises targeting a similar area are performed back-to-back, bloodflow increases to benefit the muscles involved in both.</li>
<li class="c13">Increased fat-burning. Do more work in the same amount of time, and you'll burn more calories.</li>
</ul></div><p>Rest and the way intensity dictates rest are the most important aspects involved in good exercise pairings. For our purposes, "rest" refers to the duration of the paired exercises in a superset or a triplet—not standing around recovering. Rest in a superset <em>is</em> the other exercise.</p><p>The easiest way to think about rest is by establishing a common set duration. A typical set of 10-12 reps takes close to a minute to complete. Difficult, whole-body exercises done at a high-intensity are better suited for two minutes of rest, which equates to two paired exercises and thus a triplet. Isolated movements at a relatively lesser intensity are fine with one minute of rest and thus constitute a superset.</p><p>If rest is inadequate, reps or resistance may suffer and the goal of the workout may be compromised. The following eight types of movements generally require more rest than a typical superset can provide, and thus are better suited for a triplet. Barring that, they should at least be paired with active rest or mobility work, and definitely not with one another.</p><div class="left-side-stripe"><ul class="dpg-list"><li class="c14">Chin-up or pull-up</li>
<li class="c14">Deadlift variations</li>
<li class="c14">Squat variations</li>
<li class="c14">Sprints</li>
<li class="c14">Bench press</li>
<li class="c14">Glute ham raise, hamstring curl, and other hamstring-dominant movements</li>
<li class="c14">Good mornings</li>
<li class="c14">Calf raise variations</li>
</ul></div><p>With the exception of the last movement, these are all compound or taxing single-jointed movements. When the whole body is forced to work hard to accomplish a task, <em>no exercise</em> paired with it will allow for quality rest.</p><p>Thus, if you're banging out chin-ups and front squats back to back, your numbers will drop off in a hurry on both. If the goal was 3 sets of 10 reps each of chins and squats, you'd likely turn in reps of 10 on set one, then 6 or 7 on set two, then maybe as few as 4 or 5 reps in the final set. It's simply too much work and too little quality rest to continue to meet the 10-rep goal.</p><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-3.jpg" width="560" height="406" border="0"/><p>"When the whole body is forced to work hard to accomplish a task, <em>no exercise</em> paired with it will allow for quality rest."</p><p>As for calf movements, they often cause cramping and fatigue when paired with other leg exercises, even at low intensities. The same goes for intense hamstring and lower back-dominant movements. Trying to pair them with something like front squats could be a recipe for technique degradation and potential injury.</p><p>Of course, how these movements affect each person is different, and a little trial and error goes a long way. Start by using the above list, listen to your body, and you will be on the road to more productive supersets and triplets.</p><h3 class="article-title">Supersets for Strength</h3><p>Supersets in strength-focused training aren't as popular as they are for hypertrophy and fat-loss training, but that doesn't mean they can't work well here. The best method is to choose supersets in the following two categories:</p><div class="left-side-stripe"><ul class="dpg-list"><li class="c14">Active rest: Use for the big lifts like squat, deadlift, and bench press variations.</li>
<li class="c14">Antagonists: Pair supporting movements that hit opposing muscles or movements in the same body area.</li>
</ul></div><p>Active rest means just that: getting <em>something</em> done within a rest period. Instead of standing around during the 2-3 minutes between heavy squat attempts, perform something that is focused on mobility, core strength, or isolation work. One of my favorites is the "no money."</p><h3 class="article-title">No Money <br /><span class="exercise-note">Watch The Video - 00:43</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/mclFCn5HDm4" frameborder="0" allowfullscreen=""></iframe><p>In each of the below, the A group is the strength component, and the B group is comprised of supporting movements.</p><div id="meal-plan-table"><h6>Triset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Bench Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Bench Press</a></strong><br />5 sets of 3 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/no-money-1.jpg" alt="No Money" width="53" height="53"/></a> <a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/no-money-2.jpg" alt="No Money" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank">No Money</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('side-bridge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Male/t/249_1.jpg" alt="Side Plank" width="53" height="53"/></a> <a href="javascript:pop('side-bridge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Male/t/249_2.jpg" alt="Side Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-bridge')">Side Plank</a></strong><br />4 sets of 20 seconds per side</span></li>
<li class="c9">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_1.jpg" alt="Good Morning" width="53" height="53"/></a> <a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_2.jpg" alt="Good Morning" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('good-morning')">Good Morning</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-bench-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/278/Male/t/278_1.jpg" alt="Chest-Supported Row" width="53" height="53"/></a> <a href="javascript:pop('incline-bench-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/278/Male/t/278_2.jpg" alt="Chest-Supported Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-bench-pull')">Chest-Supported Row</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Push-Down" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Push-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Push-Down</a></strong><br />2 sets of 10 reps</span></li>
</ul><h6>Triset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('box-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/665/Male/t/665_1.jpg" alt="Box Squat" width="53" height="53"/></a> <a href="javascript:pop('box-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/665/Male/t/665_2.jpg" alt="Box Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('box-squat')">Box Squat</a></strong><br />6 sets of 2 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crusher" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crusher" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crusher</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="http://youtu.be/cmLkLSG1i_Y?t=24s" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/prone-l-raise-1.jpg" alt="Prone L-Raise" width="53" height="53"/></a> <a href="http://www.youtube.com/watch?v=cmLkLSG1i_Y" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/prone-l-raise-2.jpg" alt="Prone L-Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.youtube.com/watch?v=cmLkLSG1i_Y" rel="no-follow" target="_blank">Prone L-Raise</a></strong><br />5 sets of 10 reps</span></li>
<li class="c9">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('farmers-walk')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/682/Male/t/682_1.jpg" alt="Farmers Carry" width="53" height="53"/></a> <a href="javascript:pop('farmers-walk')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/682/Male/t/682_2.jpg" alt="Farmers Carry" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('farmers-walk')">Farmers Carry</a></strong><br />3 sets of 40 yards</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-hip-thrust')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/661/Male/t/661_1.jpg" alt="Barbell Hip Thrust" width="53" height="53"/></a> <a href="javascript:pop('barbell-hip-thrust')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/661/Male/t/661_2.jpg" alt="Barbell Hip Thrust" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-hip-thrust')">Barbell Hip Thrust</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Row</a></strong><br />3 sets of 12 reps</span></li>
</ul></div><br /><h3 class="article-title">Supersets for Hypertrophy</h3><p>For lifters focused on hypertrophy and bodybuilding, performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy in target areas. This will drive increased blood flow into the muscles of both the working and resting muscle group.</p><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-4.jpg" width="560" height="286" border="0"/><p>"Performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy."</p><p>Pairings can be based on muscles:</p><div class="left-side-stripe"><ul class="dpg-list"><li class="c14">Bicep/triceps</li>
<li class="c14">Chest/back</li>
<li class="c14">Hamstring/quadriceps</li>
<li class="c14">Delts/rotator cuff</li>
</ul></div><p>Or movements:</p><div class="left-side-stripe"><ul class="dpg-list"><li class="c14">Horizontal push/horizontal pull</li>
<li class="c14">Knee-dominant leg/hip-dominant leg</li>
<li class="c14">Overhead press/overhead pull</li>
</ul></div><p>Here's how some hypertrophy-centered upper body and lower body workouts could look. Keep reps relatively high, in the 8-12 range, and rest periods very short.</p><div id="meal-plan-table"><h6>Superset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_1.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_2.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bench-press')">Dumbbell Bench Press</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Row</a></strong><br />3 sets of 12 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Lat Pull-Down" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Lat Pull-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Lat Pull-Down</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_1.jpg" alt="Overhead Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_2.jpg" alt="Overhead Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Overhead Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Biceps Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Biceps Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Biceps Curl</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Push-Down" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Push-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Push-Down</a></strong><br />3 sets of 15 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Squat" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Squat</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/no-money-1.jpg" alt="No Money" width="53" height="53"/></a> <a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/no-money-2.jpg" alt="No Money" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank">No Money</a></strong><br />3 sets of 12 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Male/t/32_1.jpg" alt="Dumbbell Lunge" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Male/t/32_2.jpg" alt="Dumbbell Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Lunge</a></strong><br />3 sets of 8 reps per leg</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('pull-through')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/707/Male/t/707_1.jpg" alt="Pull-Through" width="53" height="53"/></a> <a href="javascript:pop('pull-through')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/707/Male/t/707_2.jpg" alt="Pull-Through" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pull-through')">Pull-Through</a></strong><br />3 sets of 8 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('sled-push')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/714/Male/t/714_1.jpg" alt="Forward Sled Push" width="53" height="53"/></a> <a href="javascript:pop('sled-push')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/714/Male/t/714_2.jpg" alt="Forward Sled Push" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sled-push')">Forward Sled Push</a></strong><br />3 sets of 20 yards</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-side-split-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/310/Male/t/310_1.jpg" alt="Side Lunge" width="53" height="53"/></a> <a href="javascript:pop('barbell-side-split-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/310/Male/t/310_2.jpg" alt="Side Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-side-split-squat')">Side Lunge</a></strong><br />3 sets of 8 reps per leg</span></li>
</ul></div><p>In both workouts, you use oppositional movements and muscles that will keep the target body part pumped without ruining the movement. Notice that I didn't pair a leg exercise with front squat, though. As I mentioned earlier, form degradation is simply too big of a risk with a high-technique, whole-body movement. It's best to err on the safe side.</p><h3 class="article-title">Supersets for Fat loss</h3><p>Supersets can be used with great effect for fat loss by increasing the amount of work performed in a given timeframe. This burns tons of calories in the gym, and in the subsequent hours following training. Here, I think the best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise.</p><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-5.jpg" width="560" height="342" border="0"/><p>"The best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise."</p><p>In particular, I've found tremendous success pairing movements that will tax the whole body, such as heavy dumbbell lunges, with lightweight metabolic movements that get the heart rate up. Mountain climbers are a good example. Because the metabolic exercise is light, and the heavy exercise relatively simple, this formula works well and doesn't crush one body part too much, allowing you to keep moving at a fast pace.</p><div id="meal-plan-table"><h6>Superset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_1.jpg" alt="Overhead Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_2.jpg" alt="Overhead Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Overhead Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('mountain-climbers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/608/Male/t/608_1.jpg" alt="Mountain Climber" width="53" height="53"/></a> <a href="javascript:pop('mountain-climbers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/608/Male/t/608_2.jpg" alt="Mountain Climber" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('mountain-climbers')">Mountain Climber</a></strong><br />3 sets of 30 seconds</span></li>
<li class="c9">
<h6>Triset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('muscle-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1501/Male/t/1501_1.jpg" alt="Ring Pull-Up" width="53" height="53"/></a> <a href="javascript:pop('muscle-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1501/Male/t/1501_2.jpg" alt="Ring Pull-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('muscle-up')">Ring Pull-Up</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('battling-ropes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1711/Male/t/1711_1.jpg" alt="Battling Ropes" width="53" height="53"/></a> <a href="javascript:pop('battling-ropes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1711/Male/t/1711_2.jpg" alt="Battling Ropes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('battling-ropes')">Battling Ropes</a></strong><br />3 sets of 20 seconds</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg" alt="Push-Up" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg" alt="Push-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Push-Up</a></strong><br />3 sets of 20 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Incline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Incline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Bench Press</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('sled-push')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/714/Male/t/714_1.jpg" alt="Forward Sled Push" width="53" height="53"/></a> <a href="javascript:pop('sled-push')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/714/Male/t/714_2.jpg" alt="Forward Sled Push" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sled-push')">Forward Sled Push</a></strong><br />3 sets of 20 yards</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Cable Row" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Cable Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Cable Row</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="http://videos.bodybuilding.com/watch/15231/dumbbell-burpees"><img src="http://www.bodybuilding.com/fun/images/2011/burpees_1.jpg" alt="Burpees" width="53" height="53"/></a> <a href="http://videos.bodybuilding.com/watch/15231/dumbbell-burpees"><img src="http://www.bodybuilding.com/fun/images/2011/burpees_2.jpg" alt="Burpees" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://videos.bodybuilding.com/watch/15231/dumbbell-burpees">Burpees</a></strong><br />3 sets of 30 seconds</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_1.jpg" alt="Romanian Deadlift" width="53" height="53"/></a> <a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_2.jpg" alt="Romanian Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('romanian-deadlift')">Romanian Deadlift</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Male/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Male/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plank')">Plank</a></strong><br />3 sets of 90 seconds</span></li>
</ul></div><br /><h3 class="article-title">Lift More Efficiently, Grow More Quickly</h3><p>Try these methods of circuiting exercises and you'll find your workouts will become more productive and efficient. It takes time and experience to create an ideal routine, so experiment and see which methods best meet your goals. If you found a pairing that works perfectly—or disastrously—share it in the comments.</p><br class="c16"/><h3 class="article-title">Recommended For You</h3><div class="c19" webReader="4.95077720207"><a href="http://www.bodybuilding.com/fun/high-reps-low-reps-which-rep-scheme-is-best.html"><img src="http://www.bodybuilding.com/fun/images/2014/maximize-growth-and-development_smallbox_cellucor.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="6.0932642487"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/high-reps-low-reps-which-rep-scheme-is-best.html">High Reps, Low Reps? Which Rep Scheme Is Best?</a></h4><p style="display: inline;" class="webReader-styled">
A lot of people get stuck in middle ground training in which they neither gain the muscle size nor the strength they want. There's a fix for that.</p></div></div><div class="c19" webReader="5.51851851852"><a href="http://www.bodybuilding.com/fun/3-ways-to-extend-sets-for-new-gains.html"><img src="http://www.bodybuilding.com/fun/images/2013/3-ways-to-extend-your-sets-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="7.09523809524"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/3-ways-to-extend-sets-for-new-gains.html">3 Ways To Extend Your Sets For New Gains</a></h4><p style="display: inline;" class="webReader-styled">
If your rep scheme isn't getting you where you want to be, then add an additional exercise to snack on after the main course. Rest when you're dead!</p></div></div><div class="c19" webReader="5.44247787611"><a href="http://www.bodybuilding.com/fun/ask-the-pro-trainer-how-important-is-the-number-of-reps-i-do.html"><img src="http://www.bodybuilding.com/fun/images/2013/atpt-number-of-reps-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="7.25663716814"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/ask-the-pro-trainer-how-important-is-the-number-of-reps-i-do.html">Ask The Pro Trainer: How Important Is The Number Of Reps I Do?</a></h4><p style="display: inline;" class="webReader-styled">
I'm a trainer of celebrities and VIPs, an IFBB Men's Physique Pro, and a fitness advocate. I'd like to help you reach your goals by answering your tough questions!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

The Match Game: The Secret To Great Supersets

Supersets have been around forever, and for good reason. They can make a workout more productive, accelerate muscle hypertrophy, increase fat burning, and create faster strength gains. All supersets, are not created equal, however. Make the wrong choice, and the quality of both exercises can suffer, as can your progress toward your overall goal of increased strength, muscle growth, or fat loss.

Don’t fall prey to random programming. Learn the secrets of effective exercise pairing for your specific goals, and you’ll never view “rest” periods the same way again.

Circuits 101

A superset is a pair of exercises that are alternated. A triset is a set of three different exercises that are alternated. Both of these are types of circuits. Often, you’ll see them labeled in a workout like this:

A1. Bench press
A2. Barbell row

Bench Press/Barbell Row Superset

Both exercises in this superset grouped and assigned A-group to distinguish them from other exercises on the program. In this case, you would alternate both A-group exercises would be alternated until all sets were complete. Sometimes, however, an extra exercise improves the rotation:

A1. Front squat
A2. Barbell row
A3. Plank

Front Squat/Barbell Row/Plank Triset

The same format applies as the superset: You move from A1 to A2 to A3, then cycle back through until all sets are complete.

Two Exercises or Three?

Rest and the way intensity dictates rest are the most important aspects involved in good exercise pairings. For our purposes, “rest” refers to the duration of the paired exercises in a superset or a triplet—not standing around recovering. Rest in a superset is the other exercise.

The easiest way to think about rest is by establishing a common set duration. A typical set of 10-12 reps takes close to a minute to complete. Difficult, whole-body exercises done at a high-intensity are better suited for two minutes of rest, which equates to two paired exercises and thus a triplet. Isolated movements at a relatively lesser intensity are fine with one minute of rest and thus constitute a superset.

If rest is inadequate, reps or resistance may suffer and the goal of the workout may be compromised. The following eight types of movements generally require more rest than a typical superset can provide, and thus are better suited for a triplet. Barring that, they should at least be paired with active rest or mobility work, and definitely not with one another.

  • Chin-up or pull-up
  • Deadlift variations
  • Squat variations
  • Sprints
  • Bench press
  • Glute ham raise, hamstring curl, and other hamstring-dominant movements
  • Good mornings
  • Calf raise variations

With the exception of the last movement, these are all compound or taxing single-jointed movements. When the whole body is forced to work hard to accomplish a task, no exercise paired with it will allow for quality rest.

Thus, if you’re banging out chin-ups and front squats back to back, your numbers will drop off in a hurry on both. If the goal was 3 sets of 10 reps each of chins and squats, you’d likely turn in reps of 10 on set one, then 6 or 7 on set two, then maybe as few as 4 or 5 reps in the final set. It’s simply too much work and too little quality rest to continue to meet the 10-rep goal.

“When the whole body is forced to work hard to accomplish a task, no exercise paired with it will allow for quality rest.”

As for calf movements, they often cause cramping and fatigue when paired with other leg exercises, even at low intensities. The same goes for intense hamstring and lower back-dominant movements. Trying to pair them with something like front squats could be a recipe for technique degradation and potential injury.

Of course, how these movements affect each person is different, and a little trial and error goes a long way. Start by using the above list, listen to your body, and you will be on the road to more productive supersets and triplets.

Supersets for Strength

Supersets in strength-focused training aren’t as popular as they are for hypertrophy and fat-loss training, but that doesn’t mean they can’t work well here. The best method is to choose supersets in the following two categories:

  • Active rest: Use for the big lifts like squat, deadlift, and bench press variations.
  • Antagonists: Pair supporting movements that hit opposing muscles or movements in the same body area.

Active rest means just that: getting something done within a rest period. Instead of standing around during the 2-3 minutes between heavy squat attempts, perform something that is focused on mobility, core strength, or isolation work. One of my favorites is the “no money.”

No Money
Watch The Video – 00:43

In each of the below, the A group is the strength component, and the B group is comprised of supporting movements.

Triset
Triset

Supersets for Hypertrophy

For lifters focused on hypertrophy and bodybuilding, performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy in target areas. This will drive increased blood flow into the muscles of both the working and resting muscle group.

“Performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy.”

Pairings can be based on muscles:

  • Bicep/triceps
  • Chest/back
  • Hamstring/quadriceps
  • Delts/rotator cuff

Or movements:

  • Horizontal push/horizontal pull
  • Knee-dominant leg/hip-dominant leg
  • Overhead press/overhead pull

Here’s how some hypertrophy-centered upper body and lower body workouts could look. Keep reps relatively high, in the 8-12 range, and rest periods very short.

Superset
Superset

In both workouts, you use oppositional movements and muscles that will keep the target body part pumped without ruining the movement. Notice that I didn’t pair a leg exercise with front squat, though. As I mentioned earlier, form degradation is simply too big of a risk with a high-technique, whole-body movement. It’s best to err on the safe side.

Supersets for Fat loss

Supersets can be used with great effect for fat loss by increasing the amount of work performed in a given timeframe. This burns tons of calories in the gym, and in the subsequent hours following training. Here, I think the best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise.

“The best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise.”

In particular, I’ve found tremendous success pairing movements that will tax the whole body, such as heavy dumbbell lunges, with lightweight metabolic movements that get the heart rate up. Mountain climbers are a good example. Because the metabolic exercise is light, and the heavy exercise relatively simple, this formula works well and doesn’t crush one body part too much, allowing you to keep moving at a fast pace.

Superset
Superset

Lift More Efficiently, Grow More Quickly

Try these methods of circuiting exercises and you’ll find your workouts will become more productive and efficient. It takes time and experience to create an ideal routine, so experiment and see which methods best meet your goals. If you found a pairing that works perfectly—or disastrously—share it in the comments.


Recommended For You

High Reps, Low Reps? Which Rep Scheme Is Best?

A lot of people get stuck in middle ground training in which they neither gain the muscle size nor the strength they want. There’s a fix for that.

3 Ways To Extend Your Sets For New Gains

If your rep scheme isn’t getting you where you want to be, then add an additional exercise to snack on after the main course. Rest when you’re dead!

Ask The Pro Trainer: How Important Is The Number Of Reps I Do?

I’m a trainer of celebrities and VIPs, an IFBB Men’s Physique Pro, and a fitness advocate. I’d like to help you reach your goals by answering your tough questions!

About The Author

Check out these awesome articles by some of the best writers in the industry.

Jump to original:  

The Match Game: The Secret To Great Supersets

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on The Match Game: The Secret To Great Supersets

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 15

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You have already completed two weeks of Elite Body! That means you’re two weeks away from a leaner, stronger, more athletic body. Keep working hard —you won’t be disappointed with the results.

As you’re crushing the weight today, remember that you must also focus on your nutrition. Although Elite Body doesn’t have an “off-limits” food list, the more often you can stick to getting 40 percent of your calories from protein, 40 percent from carbs, and 20 percent from healthy fats, the quicker you’ll see changes.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 15

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 15


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