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I think pre-exhaust supersets are a good way to really amp up the intensity. But sometimes it just is not practical, especially if you are working out in a busy gym. Yet, doing pre-exhaust supersets on occasion is a great way to fry every muscle fiber in your body.
A method of pre-exhaust supersets is to use the same barbell or dumbbell for both exercises. This is great way to get the most out of your supersets. Other exercise combinations require you to move or grab another piece of equipment. Either way you give your muscles time to recover just a bit. Using the same bell takes the rest to near zero. That's good.
So, here goes:
1. Biceps - Your initial exercise is a bent over barbell curl. This movement is easy to perform - grab the barbell with about a foot distance between hands, bend over until your body is parallel to the ground; and begin curling. You want to keep your upper arm still and perpendicular to floor and curl the barbell to your chin. When you reach your limit around 9 or 10 reps, stand up and continue curling. When you do your standing curl, use very "little" body english to help get the movement past the initial sticking point.
2. Triceps - Start with lying EZ Triceps Extensions. Also called skull crushers, you want to keep your upper arms still and perpendicular to the floor and lower the bar to your nose, carefully. When you max out at 9 or 10 reps, pull the bar to your chest and begin doing close grip bench press.
3. Pecs - Begin by performing flyes on a regular bench. When you reach max effort at 9 to 10 reps, pull the dumbbells into your side and begin doing dumbbell bench presses. As you perform the flyes, keep your arms bent slightly and imagine you are hugging a big tree as your do the movement. When doing dumbbell presses, keep your elbows flared out to the sides.
4. Delts - This is an easy combo to do. You begin with standing lateral raises and transition right into standing dumbbell presses. Here to, when doing the presses, keep your elbows wide and back versus letting the elbows drift forward.
I find it difficult to combine exercises in this manner for the back and legs. The back, I think, is simply too big to do this effectively. You could pre-exhaust the lats by combining pullovers and pull downs but I have never gotten a good feel from it.
And this form of pre-exhaust superset does not work with legs. The traditional combination is leg extension and squats or leg press. Either would require you to change equipment that is not what this is about.
Dorian Yates would say, "aim to kill with one shot, with one bullet to the heart," versus say, doing 35 sets of 6 different curling exercises would be the better way to go. You need to go for maximum effort with minimum sets for maximum results. At the end of your last set, you should have nothing left in the tank. When forced reps, strip sets, drop sets, or any other combination of negatives and so forth are not practical, this can be.
So, give this a try and good luck.
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About the Author:
Get healthier, stronger, and build muscle with free info/advice at http://www.smartweightgain.com. While you're at it, take a look at how Hyo's doing after two months with Bodylastics. Good for a laugh, if nothing else.
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