There are quite a number of effective muscle building techniques
and weight lifting tips you can use in your lifting
programs. By putting together a plan and implementing these muscle
ideas in an effective manner, you can create a variety
of weight training routines that will help you to gain muscle
mass as quickly as your genetics allow.
One of the best weightlifting tips you can use is a variation
of the superset technique. If you’re not familiar with supersets,
here’s a quick rundown.
A superset is when you perform two exercises back to back with
no rest in between the exercises. There are a number of different versions of
the superset. One is called pre-exhaustion. This is when you
perform two exercises for the same muscle. The first exercise
is an isolation movement, such as flyes for the pecs. Then you
perform a compound movement for the same muscle. In this case
you would use the bench press.
By performing a superset in this manner, you pre-fatigue the
muscle you are working (in this case the pecs) and then hit
it hard with a compound movement that allows other muscles that
are still fresh to help the pecs (in this case the delts and triceps)
work even harder. This manner of superset is designed to help
overcome weaker muscles in an exercise so you can work the main
muscle group harder. In this example, a lot of times the weaker
triceps will give out on the bench press before the stronger pecs
are effectively trained.
Another variation of this muscle building technique is post-exhaustion,
where you perform the exercises the way I described above but in
reverse. So using this weightlifting tip, you would peform
the bench press and then go to the flyes. This version allows you
to use heavier weights on the main exercise, in this case the bench
press, and then use the isolation exercise to up the intensity and
further work the muscle. I’ve always preferred this verisio to the
typical pre-exhaustion method. Call it ego, but I would rather
drop the weight on use on flyes than I would on my bench press.
Another variation would be to take a brief 30 second rest between
the two exercises. This gives you a lot of the positives of the
muscle building superset but helps to minimize the main negatives, which
is stopping the set short from aerobic exhaustion before working the muscles efficiently,
and the fact that you need to reduce the weights on the second exercise.
A very effective muscle building alternative to the mass training
techniques above is performing supersets of antagonistic muscle groups,
such as back and chest, biceps and triceps, quadriceps and hamstrings,
etc. In the case of the chest and back you could superset bench presses
with bent over rows.
While these are all effective muscle building techniques, one that you may
find even better is the following. When utilizing antagonistic supersets,
consider taking your typical rest between sets. So instead of supersetting
with no rest between sets, you go back and forth with rest, like you would
with straight sets.
Let’s say your typical weight training workout for back and chest consists
of 5 sets of the bench press followed by 5 sets of bent over rows. Now,
if you were using supersets, you’d perform one set for the chest and then
do one set for the back with no rest, then rest for 2 – 3 minutes and repeat
this five times.
Instead of utilizing the superset technique in this manner, you would do
one set of the bench press, take your normal rest, then do a set of bent
over rows, take your normal rest, and repeat until finished. In other
words, you would stagger your sets. You wouldn’t really be doing a
typical superset so much as switching back and forth between bench
presses and bent over rows with a normal rest period.
What’s the advantage of this mass training tactic? For one, you won’t get
winded as you might in a more traditional superset, especially when performing
big, compound exercises for body parts like the chest and back. You’ll also
be able to use heavier weights and you’ll concentrate better because you
won’t have the tendency to rush as you might in a typical superset.
You can also adjust your training to your goals. You can change the amount of time you
rest between sets to focus more on strength and power or pure muscle
building and mass gains.
These muscle building techniques have a unique advantage when performing the
antagonistic muscle group version. Whenever you work a muscle group,
it’s antagonist works to some degree as well. For example, when you
work the biceps with barbell or dumbbell curls, you’re also working
the triceps, especially when you resist the weight on the way down.
Think about it. Lowering the weight on a barbell curl is effectively
the same motion as a reverse grip tricep pressdown.
When you do a bent over row, it’s like the negative of a bench press.
When you do the negative on the bench press, it’s like the positive
part of the rep on the bent over row.
That bit of work helps the antagonist muscle recover faster. Consider
how you recover faster from a run by walking as opposed to dropping
to the ground and lying still.
By using these antagonist supersets, you’ll also find yourself
stronger on each exercise, because of the extended rest. Using the example
above, you’ll get a lot more rest between sets of bent over rows when using
this version of the superset than you do when you do straight sets.
These superset weight lifting tips are awesome for gaining muscle mass
and strength. You can use these superset variations in any weigh trainng
split.
Try these superset muscle building techniques for six to eight weeks and watch
your muscle mass and your strength shoot forward. After six to eight weeks
of hard training, you’ll want to back off a bit and then switch to a completely
different weight training routine.
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