Technical intensification : The supersets


Supersets in bodybuilding , the 3 major types .

Superset antagonist

This superset is to chain exercises for antagonistic muscles
- Biceps / Triceps
- Chest / Lat
- Quadriceps / rear thighs
- Abdominal / Back
- Shoulders front / rear shoulder

The true value of the concatenation is the time savings it provides .
Muscles rest while you work antagonists .

Example of antagonistic superset

Make a series of biceps at the bar and chain restless with a series of " bar at the front" for your triceps. This will be based during your biceps triceps work ... and vice versa.
In addition to saving time, it will focus on endurance.

Classic Superset

This concatenation is , unlike the previous , to chain two basic exercises BUT for the same muscle or muscle group .
When you get a failure to exercise , in general you stop series , yet you still have some potential strength.
The Importance of classic superset and encroach on this remaining strength.

Example of classic superset

At a meeting for the chest , you start with the bench press, you made ​​your series and reached 12 repetitions , it is impossible for you to make a 13th .
Instead of stopping , follow up with a series of pumps on the ground, or a series of dips .
The goal is to get a few more repetitions and thus go beyond muscular failure ,

Superset pre -fatigue / post -fatigue

These combos consist enchainer has an isolation exercise with a basic exercise in the case of a pre- fatigue.
And a base followed by performing an insulation performance in the case of a post- fatigue.

Why superset ?

Consider once again the example bench .
When you run the movement several muscle groups comes in.
Pectorals , shoulders , triceps ...
The work of the pectoral is supported by other muscles.
When you can no longer repeat , because all muscle groups rely in the game have more strength, you still have enough strength to carry on an isolation exercise that therefore only allowed to work these muscles.
This is the post -fatigue superset

Example of post tiredness superset

Make your set of bench press, once a failure , chain without rest apart with lying to finish burning your chest .

If you want to focus on triceps after your series of bench chaining with isolation exercises triceps .

For pre exhaustion superset is the reverse reasoning.
Start with an isolation exercise and then follow up with a basic exercise ...

Example of pre -fatigue superset

For chest , start with a series of spaced lying , then continue without rest with a series of bench press.
Your chest will be tired by the spread , yet you can still do some rehearsals developed because your chest will be supported by the work of your shoulders and your triceps.

These supersets are excellent techniques of intensification , very useful when hardly have felt some muscle exercises bases.
Some people feel more work triceps bench press at the expense of pectorals.
In this case, pre or post -fatigue supersets allow 'm tired .... before the desired muscle am to burn up after , and thus promote the targeting of a muscle.

Aucun commentaire:

Enregistrer un commentaire