There is a secret method out there to get rid of those man boobs. But before I tell you guys about it, I just want to mention to you how brutal this method is. Ready, here I go: It’s Brutal!Brutal but effective.
The superset. There really is no secret here. The word has been used many times. Many trainees implement the technique, but not enough. One of the most stubborn regions for men is the chest area. Hence the term, Man Boobs.Continue reading
Your muscles grow when you rest. And so the key is stimulation, not annihilation. If you’re really that addicted to training, then instead of doing an intense workout, you can just keep yourself active with sports on your off days.
Remember one thing – in order to stimulate muscle mass, and give it a reason to grow, you need to hit it with maximum intensity. Intensity and duration are related, in that the longer you workout, the less intense and effective your workout is Continue reading
Stubborn fat is a bitch. Through all the research I’ve been doing, there is only one really way of destroying stubborn fat:make your workouts more intense! Work harder. Sweat like you’ve never sweat before, and really kill yourself under those weights.One of my all time favorite training methods is superset training. This isn’t something new. It’s been beaten over your head over and over and over again. Superset training is a common bodybuilding method where two or more exercises are performed one after another. These exercises often have some sort of flow to them. Here are a few variations of superset training:
Work the Same Muscle – You perform two different exercisess for the same muscle group. One example of this would be to perform a set of push-ups followed by a set of incline push-ups.
Isolation/Compound - Perform an isolation movement, followed by a compound movement. For example, perform a set of Drag Curls followed by Power Cleans.
Antagonistic Supersets – This big word simply means that you perform two different exercises for opposing body-parts. One example would be to perform a set of push-ups followed by pull-ups
Upper Body/Lower Body – Perform a set of an upper body exercise, followed by a lower body exercise. For example, perform a set of push-ups, followed by body-weight squats.
In-Set/ Hybrid Moves – Combine two movements that flow well together and work them in a set. For example, combine the push-ups and the squat jump, and you have the burpee.
Benefits of Superset Training:
Allows you to perform the same amount of work in a shorter period of time.
Adds excitement to your workout, and prevents boredom
Provides an incredible muscle pump, causing greater muscle growth
Allows you to train like an athlete forcing you to work hard
Why Superset Training Helps you Burn Fat and Build Muscle
The muscle pump you feel is actually Lactic Acid production. Lactic acid is a major player in the way our bodies generate energy during exercise. Before I tell you exactly how supersets aid in fat loss and mass gain, you need to know exactly what lactic acid is.
What is Lactic Acid?
Formed from the breakdown of glucose when glucose from dietary carbohydrates reaches muscle after bypassing the liver and entering general circulation.
Then, goes back into the blood and returns to the liver. Here it is used to make liver glycogen.
Known as the “Glucose Paradox.”
What does Lactic Acid Do?
Fuels glucose and glycogen production in the liver
Helps us use dietary carbohydrates more efficiently
Serves as a quick energy fuel preferred by the heart and muscles
Important to mechanisms involved in how we adapt to stress
Important key to athletic success in high intensity sport
Stimulates testosterone production
Signals release of human growth hormone from pituitary gland
Can be transported between cells to supply additional energy for work
Why Do I feel the Burning?
Lactic Acid is not what is creating the burning sensation. It is actually hydrogen ion, the acid in lactic acid which interferes with electrical signals in nerve and muscle tissue. Hydrogen ion is made when lactic acid splits into lactate ion, and hydrogen ion.
When Lactic Acid enters our blood faster than our ability to remove or control it, hydrogen ions begin to lower the pH of muscle, creating an acidic environment. This process interferes with our performance.
Here’s a great way to lose fat without working out! – Image by neb_boyWhat is HGH?
Human Growth Hormone, or HGH is a naturally producing hormone in our bodies. Along with testosterone, it is one of the reasons why we have 300lb bodybuilders walking amongst us.
Plays an important role in regulation of body fat levels, immune system, muscle mass, recovery, and other bodily functions.
HGH is present in the body at a rate of 500 micrograms in the blood between the ages of 20 and 30.
As you age, HGH in our bodies starts to decline, leading to a steady loss of muscle mass, skin elasticity, fat gain, and many other physical changes.
The daily production falls below 60 micrograms at age 80.
Produced by the anterior pituitary gland, stimulated by the Hypothalamus.
This guy’s HGH levels aren’t going down anytime soon. – Image by DarthAbraham
Benefits of HGH
Promotes and increases the synthesis of new protein tissues. This aids in muscle recovery and repair.
Involved in the metabolism of body-fat and it’s conversion to energy.
The Connection Between Supersets, Lactic Acid, and Growth Hormone
Short, intense bursts of exercise work best to stimulate the natural production of growth hormone.
Supersets training is a form of intense exercise which releases Lactic Acid as a method of providing energy for the muscles
When Lactic Acid splits into a lactate ion and hydrogen ion, the hydrogen ions begin to lower the pH of muscle, creating an acidic environment, as discussed earlier.
When the pH is lowered, it triggers a release of HGH as a way to aid in muscle recovery and repair.
The more HGH you release, the bigger and leaner you’ll get.
How can I Design a Supersets Training Program?
Best method for fat loss is to use upper/lower split
For a three-day per week program, Choose six exercises, 3 upper body and 3 lower body
For each day, choose one upper body exercise and one lower body exercise.
Organize the exercises using the templates below
Superset Training Templates
Perform 21-15-9 repetitions of each
Perform 3 rounds for time
Perform 4 rounds for time
Perform 5 rounds for time
Perform maximum rounds in 20 minutes
Perform 50-40-30-20-10 reps of each
Use inverse pyramid scheme, such as 10-1, 9-2, 8-3, etc.
BONUS TIP: Hybrid Superset Training
A hybrid is a movement where two or more exercises that flow well together are combined to form a new exercise.
Some examples include burpees (push-ups + squat jump), thruster (front squat + press), and sumo deadlift high pull (sumo deadlift + close-grip upright row).
These movements can be seen as being a form of supersets, as they incorporate two different movements performed back to back without rest.
Hybrid Superset training is simply performing two Hybrid movements back to back as supersets. Here is a sample workout:
Superset training is actually just one way to torch those love handles. For some more great high intensity workouts and techniques, check out the following programs:
The best way to make a workout even quicker is to time it, then set a goal to improve upon it. For example, if a workout takes you 8:23.19, then you can set a goal to complete the workout in under 7 minutes.
I have found that I had to work incredibly hard, just for a three or four second improvement. Keep working on this workout one a week until you reach your goal.
Here is a sample workout I have done in the past:
5 rounds of: 10 16kg Kettlebell Snatch, each Side 10 Double UndersMy best time was 8:43.49. See if you can beat it.
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The Japanese show on the channel G4 titled “Ninja Warrior” is the perfect example of setting up obstacle courses to test strength, speed, and endurance.
You don’t need complicated equipment to set up your own obstacle course. What I’ve done in the past is to take all the equipment I have and place it out in my back yard.
Then, I’ve just tried to create something intense and difficult.
Here is a sample workout:
Round One: 5 Kettlebell Clean and Press each hand 5 Burpees 10 Resistance Band Punches each hand Sprint
Round Two: 10 Kettlebell Clean and Press each hand 10 Burpees 20 Resistance Band Punches each hand Sprint
Round Three: 20 Kettlebell Clean and Press each hand 20 Burpees 40 Resistance Band Punches each hand Sprint
Check out the video of round three:
If you want more information on high intensity home training, then you should check out Gladiator Body Workout::
Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.
A whole-body exercise is an exercise that works a majority of the body in one movement. Here a few examples of such exercises:
Burpees
Muscle Ups
Thrusters
Clean + Press
Snatch
Sumo Deadlift High Pull
A hybrid exercise is when you combine two or more exercise to create a “hybrid.” Here are a few examples of such exercises:
Burpees + Pullups
Power Snatch + Overhead Squat
Power Clean + Front Squat
Chinup + Leg Raise
Pushups + Power Clean
Incorporating whole-body and hybrid lifts saves a lot of time because you can work your entire body with one or two exercises. For example, performing Burpees work your legs, chest, shoulder, and triceps. Pullups work your back and biceps. Put them together, and you’ll be working your entire body.
This website is devoted to training at home. But for those that train at the gym, they can use the same principles I use to train at home.
The main ideas are:
1. Choose whole-body movements
2. Time your workouts
3. Superset, Triset, Circuit Train
4. Focus on maximal intensity on every set
5. Condense your rest between sets
6. Stick to the free-weights
7. Train your entire body in one session
8. Get adequate rest
I will expand on these 8 principles in future posts. However, for now I would like each of you to find ways that you can use some of these principles in your current training routine. Post your thoughts to comments.
Image by angryaussie
