Variety is a key aspect in bodybuilding and that is why so many teens don't start to make serious gains until they are around 18 or 19 years old when they have a bit more time to experiment with different exercises in the gym. I think the best time to experiment is when you are young and you have a set schedule that is the same day in and day out.
Supersets are great for getting out of a training slump. They can be just the change you need to kick start your body back into gym mode again. You can do supersets a couple of ways. You can either do 2 opposing muscle groups, such as your biceps and triceps or chest and back, or you can do 2 exercises on the same muscle group such as Barbell Curls and Cable Curls. You can pick any 2 exercises and do them for a total of one set.
The superset I am going to talk about today is the one where you do 2 exercises on the same muscle.
I suggest doing three sets per 2 exercises, reps should range between 8 and 12 (the higher the reps range the more you will fail) anywhere between these 2 numbers will work wonders. First, get your first super set ready. I suggest sticking with the same weight so the first set may a little easier. You may want to add a few reps to it, but for your first time I do not suggest it.
Take the Chest for example, 2 exercises to use are the most common bench press and the flat flye. Start with the compound movement the bench press and complete 8-12 reps. Straight away spin around on the bench, pick up the chosen dumbbells and do another 8-12 reps. Right after this, do not rest! Go straight back to the bench press. You should hit a wall after about 4-5 reps, but continue through until you reach the number you chose for yourself. Put the weight back down and jump back onto the flyes. You will be in pain by now, but keep the reps coming. There is no stopping now, drop the weight after about 8-12 reps and bench press again. This is where a spotter will come into play and you will start to moan and grown. Finally, you are on the home stretch and you start your last set of flyes. You complete the set.
jamessadek@optusnet.com.au
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