Weight Lifting Bodybuilding

Weight Lifting Bodybuilding

Supersets Weight lifting For Massive Muscle Growth

If you have been lifting Weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn't you superset like them?

What is weight lifting superset? A superset is when you perform two Exercises back to back with
no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset.....etc. We will discuss just these 3 of the more popular supersets in this article.

• Antagonistic Muscle Superset

An antagonistic super set is when you Exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

• Pre-exhaustion Superset

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

• Post - Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 - 3 months and watch your muscles explode with massive growth.

About the Author

Chris Chew is a Personal Trainer of pageant winners, models and other celebrities. See his Training system at
Free Build Muscles Ebook
and
Fitness Instructors Singapore

Is it true tall people cant do weight lifting as well as small people?

The other day my friend came round and was checking out my Weight Lifting Equipment. I asked if he wanted to try them out and he said that it would be harder for him since he's taller than me (I'm 5'7, he's roughly 6'3) He then went on to explain that small people are the only people to really do bodybuilding since they don't have to lift the weights as far and their muscles are closer together and so are easier to use. Is this true?

Your friend is correct, and that is a basic accepted premise for anyone truly experienced in the bodybuilding genre.

Taller people generally are not as successful in bodybuilding and powerlifting. That is an undeniable statistical fact if one analyzes contest records.

If anyone has ever been around, or researched world class bodybuilders and powerlifters, they tend to range from the 5ft 5" to 5ft 8" height ranges - shorter than average. The few tall professional bodybuilders are often quoted as complaining about how their height hinders them.

The increased range of motion that taller people have to use is one theory, as well as increased muscle belly length of taller individuals.

If one just thinks of the classic powerlifting moves - say a deadlift for example....

I am 5ft 4", so therefore have to move the bar approximately 2 feet. My brother is 6ft 4" - so must move the bar approximately 3 feet.

What is easier - moving a heavy object 2 feet or 3 feet?

Good luck with your training.

Bodybuilder Harold Poole | weight lifting & bodybuilding

 

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