The biceps is a muscle consisting of two heads: long and short. All basic biceps exercises involve curling your elbow under load: with free weights or on a machine. This changes the range of motion, body position and rotation of the forearm, which provides a different effect on the muscle.
Choose 1-2 exercises and add them to your workouts. But don't always use the same ones: alternating different options will help load both heads and stimulate muscle growth.
How often to do supersets for weight loss, to train the chest, legs, buttocks
If you perform them every other time, there will be no great results due to muscle fatigue. For effectiveness, supersets for men for weight and in training for girls are included every 3 sessions.
- Beginners
begin training according to an enhanced program
after 3 months, no more than 2 times every 8 days
, but over time they increase the pace and number of classes. - Exercises for girls and men in the gym for weight loss with an average level of training
are performed
up to 4 times a week
.
Safe Exercises
Below is a list of exercises that can be safely used by most athletes over the long term. They are divided into 7 categories, each of which includes 3 exercises. All exercises must be performed in a strength style. They will still lead to gains in strength and mass, but with much less risk than traditional methods.
You can google all the exercises by name and watch the technique on YouTube.
Examples of combined supersets
How to do them in the first week? The complex involves pumping one muscle group with a 50-second break between takes.
.
Number of repetitions – 3-4 times from 12 to 20 repetitions
. For intensive work, select a comfortable weight.
First week: combined loads
Day No. 1
- on an incline bench.
- Bench press.
- Oblique release of projectiles.
- Fitness - supersets and uneven bars.
- Pullover.
- Extension of the upper limbs on a block.
Day No. 2
Quadriceps, butt exercises for women:
- Leg press in the simulator.
Hamstring workout
supersets for men:
- Leg bending on a bench while lying and sitting.
- Romanian deadlift
The figure of a person involved in bodybuilding and fitness is an undeniable example of how you can achieve perfection through your own hard work. The area of the arms and forearms, where the biceps and triceps work, is what the athlete’s special attention is focused on. An excellent way to increase the volume of this periphery is to superset the biceps and the adjacent antagonist muscle area. Simultaneous development of parallel muscles will ensure harmonious proportions in a single zone.
https://youtu.be/sM6XUdt1rm4
Muscle anatomy
Brachialis is a muscle that crosses the shoulder joint and is responsible for the flexion-extension movements of the arm. The muscle is practically invisible, as it is located between the biceps and triceps muscles (biceps and triceps), however, with sufficient development, it makes the athlete’s arms much more voluminous.
Anatomy of the upper limb muscles: the brachialis is located directly under the biceps
Where is
The brachialis is located deep in the shoulder muscles and is attached to the radius at one end and to the forearm bone at the other. This arrangement leads to the fact that a well-pumped brachialis “pushes” the biceps upward, making the arm more massive.
Main functions
The main purpose of the brachialis is to participate in flexion of the arm at the elbow joint. Scientists claim that this muscle accounts for 70% of forearm movements. The brachialis does not take part in turning the hand. The muscle produces the most work when the hand is in a pronated position, that is, palm down. The brachialis is most actively involved in the work if you tilt your body forward and bring your hand to your head. Taking into account the peculiarities of how the muscle works, you can properly organize its pumping.
The challenge of supersets for biceps and triceps
A superset is training to the limit.
, which includes an internal synthesis mechanism to hyperbolize a specific area. Maximum strength training causes traumatic damage to the muscle fiber, which leads to increased generation of new tissue in response to requests from nerve endings. Burning and pumping at the site of exercise is a signal of aggressive blood flow and the beginning of the appearance of new cells that ensure rapid muscle growth.
The main task of the superset is to break the monotony of linear training, which has ceased to provide progression of development. When working on their own body, every athlete is faced with the fact that the body begins to ignore the efforts being applied. This is the right moment for a super move to give the body a shake-up and force it to increase the synthesis of muscle tissue cells.
This superset activates the growth process in two antagonist muscles, balancing the flexion-extension function of the arms:
- biceps - fusiform muscles at the top of the forearm, which consist of two heads and perform a flexion movement;
- triceps - triceps muscles that work as extensors and are located on the back of the forearm.
At the same time, supersets for biceps and triceps are carried out with the aim that the development of the muscle group occurs proportionally and does not introduce an imbalance in the function of the limb. It should be understood that the weight used during training is a fundamental factor in the final result. If the goal is not to increase muscle volume, but to compact the muscle tissue in depth without exaggerating the size, then preference is given to light weights in training with an increase in the number of repetitions.
Note! The use of a super move is aggressive and cannot be used with the frequency of linear training. For a beginner, a superset should be carried out with a break of 2-3 weeks, and professionals can use shocking more often - once a week. During the break between supersets, a complex biochemical reaction occurs in the synthesis of new cells in muscle fibers.
Crossover biceps curls
Attach the handle to the lower block, grab it with a direct grip. Bend your elbow and lift your forearm while turning your palm toward you. Return to starting position and repeat.
You can attach a straight handle and perform the exercise with both hands at the same time. However, the work of only one of them allows you not only to bend the forearm, but also to turn the arm outward, which increases the load on the biceps.
Perform 3-5 sets of 8-12 reps for each arm.
Superset program for biceps and triceps
This program originates from the founder of the International Federation of Bodybuilders, Joe Weider. A series of super moves that ensure progress in the development of arm muscles has been fulfilling its function for more than one generation of bodybuilders, and even the coveted volumes of over 50 cm are the result that Schwarzenegger achieved using the recommendations of his trainer. It was Joe who was the founder of the Mr. Olympia competition, and the result of his coaching work were such famous athletes as Lee Haney, Franco Colombo, Arnold Schwarzenegger, Frank Zane and others.
Each superset is built according to a formula that includes basic and isolation exercises. Professionals advise starting a series of techniques with the muscle that is less developed and, in your opinion, needs more work.
Before any aggressive intervention in the biochemical processes of the body, it is imperative to carry out a three-phase warm-up:
- short, intense cardio to speed up blood circulation and gain muscle elasticity;
- warming up joint joints to prevent traumatic situations;
- working on basic superset exercises for reflex muscle development.
This superset is optimally performed in the range of 4-5 times for each exercise, and in each approach stick to the same number of repetitions - 10-15 times. At the same time, it is important to move very quickly from one exercise to another so that the muscle does not have time to relieve the stressful sensation. This way the muscle receives the necessary stimulus for active growth and maximum development deep into the tissue.
"French press"
– starting position: lying on a bench, feet on the floor, performing a barbell press with a narrow grip.
Begin the exercise by holding the barbell with outstretched arms above the chest and bend the elbow joint towards the forehead. Be sure to take into account that the position of the supporting axis in the upper phase of the arm movement must be shifted slightly back in the direction of movement. Otherwise, the force is transferred from the muscle being worked to the joint and makes the exercise poor. “Close grip chest press”
– starting position: lying down, feet on the floor, performing a barbell press. The elbow joint is moved along the body, and they try to lower the barbell into the solar plexus area, this is how the necessary strengthening of the arm muscles occurs. If you lower the barbell to the chest area, the force shifts to other shoulder muscles.
"Arm extension on a block"
– starting position: standing, body leaned slightly forward with emphasis on one leg, shoulder blades retracted. It is best to use a rope instead of a rigid handle of the exercise machine to perform the exercise. In the lower phase, the exercise is brought to a horizontal extension of the rope, which ensures a shift of force to the triceps and the external bundle of small muscles. For this exercise, the weight is kept to a minimum, focusing on the correct technique, while doing a greater number of repetitions (25-30 times).
“Lifting dumbbells for biceps alternately”
– starting position: standing. The weight of the weights is taken according to individual goals and level of training. Lifting dumbbells is done alternately with each hand, trying to eliminate the inertia of movement so as not to lose the force on the biceps. The number of approaches for the exercise is 3-5 times with the same number of repetitions in each approach - 10-15 times.
"Barbell press on the Scott bench"
– starting position: rest your chest on the top bar, press your elbows against it, and bring your shoulders forward. The barbell press is performed slowly at an average pace, excluding inertia. This is an isolated biceps exercise.
"Concentrated biceps curl with dumbbells"
– The dumbbell press is carried out by alternately changing hands after performing the same number of repetitions (10-15 times). Starting position: the body is tilted, and the emphasis is placed on the free hand. When performing the exercise, it is important to eliminate inertia, maintaining effort on the muscle being worked. The exercise must be performed non-stop, quickly transferring the force from one hand to the other. The required number of blocks is 3-5 times with the same number of repetitions (10-15).
The most desired, expected and loved muscle group that all guys want, yes - today we are going to talk about arms. More precisely, let's look at a cool superset for biceps and triceps that will simply explode your arms and allow you to finally see your cans.
Dumbbell curls while sitting on an incline bench
This exercise in our top five biceps workouts stretches these muscles like nothing else you can think of. Lifting dumbbells for biceps while sitting on an incline bench, due to the indicated advantage, leads to powerful, growth-stimulating muscle contractions.
Due to the position of the elbows (back, away from the body), the outer, long head of the biceps does most of the work here. You probably want to focus on training the outer head of the biceps, because... you can see it in life mostly (unless you have the habit of taking a double biceps pose at every opportunity).
It is worth mentioning that the bench should be inclined to a maximum of 45 degrees, and using a lower incline (where the bench is closer to horizontal) will increase the stretch, but at the same time, increase the risk of injury, which is likely to lead to inflammation of the tendon of the outer head of the biceps . The same can be said for using too much weight. This inflammation is often perceived as shoulder pain.
What is a superset
2. Hammers with dumbbells
We rotate the dumbbells lengthwise towards the body, press our elbows against the latissimus dorsi muscle, then raise the dumbbells until the elbow bends 90 degrees. We count to 20 and move on...
3. Seated dumbbell raises with rotation
When I trained according to the old program, I really liked this exercise; it helps to oxidize and pump up the muscles as much as possible at the end of the workout. Brothers, the technique is as follows:
- We sit on a bench set at an even angle
- We take dumbbells in our hands
- We lift the dumbbells and gradually turn the little finger inward, + strongly straining the biceps
After the set there should be a 5-minute rest, but you should not sit, but, for example, pedal.
The effect of this exercise cannot be confused, and in total, a superset for biceps will simply kill your arms.
Important:
biceps and triceps muscles are antagonists and perform different functions, so you can train them on the same day. For those who have asked a similar question.
Triceps superset
1. Close-grip barbell press
According to the old tradition, count to 20 and perform a barbell press with a narrow grip. The technique is simple:
- Lie down on the bench
- Take the bar with a narrow grip, 15-20 cm
- When lowering the barbell, try to press your elbows to your body and move them longitudinally
- Be sure to straighten your arms - the best moment to engage the triceps
2. Bars: Triceps push-ups
My arms always turn into sausages after doing dips, but this is only the second exercise, so I believe in you!
I hope everyone can handle uneven bars, and those who can’t, then:
- Move your elbows back
- Bend 90 degrees
- Straighten your arms completely
3. Triceps lat pulldown
Which attachment to use is up to you, but after parallel bars and bench presses, I would recommend a rope to transfer most of the load to the outer head of the triceps. When performing, move your elbows forward a little, keeping the amplitude as if you were doing push-ups from the floor.
Thank you very much for your attention, I hope you liked the article. Remember that all the information you see on the blog is scientifically proven.
Our common goal is to be healthy and beautiful, do not forget that beauty requires sacrifice.
Not fancy training techniques create strong hands. They are created by hard work and intense training. See for yourself and test this workout for yourself!
Life isn't always fair. It's not fair to lose 20kg of hard-earned muscle and live with chronic pain (James miraculously survived a car accident and was confined to a hospital bed for a long time - translator's note), but fairness is just one of a thousand C-words. I didn't want to get seriously injured, but I'm not going to use it as an excuse for not doing anything. Your life and your body are what you make of it, and today we're going to build some fantastically awesome arms!
This workout, like any other, is difficult not so much physically as psychologically. Strength training largely comes down to your ability to communicate with your body, focus on an individual repetition, and make each repetition count. This is the path to muscle growth. If you feel discomfort that causes pain, then you are forcing your body to adapt. And believe me, this workout will force your biceps and triceps to activate all the adaptation mechanisms!
Fragile “terminators”
Some lifters are just like terminators. You can load them with heavy weights and force them to do the most dangerous exercises from the Surgeon's Book of Horrors, but they will be fine. Heavy squats, deadlifts, standing presses, weightlifting snatches and good mornings - a year more, a year less, no problem. Apart from death, the only certainty in life is that you will see them in the gym for another workout, setting a new personal record.
They're like Kyle Reese (John Connor's father): smart, loyal, tenacious and kind. But the truth is that they are still mere mortals, and too much time under a heavy barbell traumatizes them, they are constantly fighting to work around various pains and injuries.
As a training theory snob, I would be one of the first to argue that technique plays a huge role in the distribution of stress between joints, and that a good program allows for the proper combination of progression, adaptation and recovery. However, there are those who strictly follow all the rules and still find heavy compound movements problematic.
This article is intended for “fragile” lifters. Those who tend to get injured quickly and feel beaten to a pulp after a hard workout. If this applies to you, then there is a better way to train. First, let's talk about injuries.
Tactics for creating strong hands
The workout is built on two supersets and one triset. Each superset begins with a biceps exercise and ends with a triceps exercise. The final combined giant set ends with successive triceps exercises.
I don't really like to rest; I like movement. When I do these supersets, the tension is very high and my heart rate goes through the roof because I want to build muscle and burn fat mass at the same time. Too often I see people who come to the gym and simply mark sets in their workout diaries. This will not work, train with maximum concentration and intensity. Force yourself to leave your comfort zone, and if you find yourself at a dead end, take a break, rest, discard unnecessary thoughts and return to hard work with renewed vigor.
The workout opens with a short aerobic warm-up. The warm-up lasts just long enough to get the blood flowing a little and mentally prepare for the upcoming training session. I use this time to visualize the upcoming exercises.
I then warm up my biceps with reverse grip pull-ups and my triceps with push-ups. I do exercises not to the point of fatigue, but to circulate blood through the muscles and prepare them for work. In the interval between pull-ups and push-ups, I do light
(5
ratings, average:
5.00
out of 5)
The beautiful texture of the hands is the dream of novice athletes and professional pain builders. Therefore, a lot of work during training is invested in the formation of relief muscles of the arms and hands.
Considering the importance of the correct choice of exercises, the intensity of their implementation, and the optimal selection of strength loads, many athletes are interested in special complexes for effectively working out these muscle groups. One of these programs is .
Scott Bench Curls
Tablet curls, also known as Scott curls, are named after Larry Scott, the first (and two-time) Mr. Olympia winner in 1965-1966. Larry's arms were more than 50cm in circumference!
Now ask yourself: how many guys have you seen in the hall with the same big cans?
Obviously, Scott had something in his training arsenal that allowed him to achieve such monstrous biceps development. And this is zealous performance of bending on the music stand. This method made it possible to achieve amazing isolation of the biceps, as well as a strong involvement of the brachialis (this muscle is located on the outside of the arm).
Contrary to popular belief, moving your body a little while performing this biceps exercise is perfectly acceptable. Next time, try leaning back a little when lowering the weight, and leaning forward slightly when lifting it to your chin. This technique will increase the stretch and contraction of the biceps, making the exercise much harder...but more effective.
Features of the method
Superset on the arms (super series) is a special technique for training in the gym, which allows you to comprehensively work out various muscle groups. It is built on a quick change of power blocks and the use of different types of movements that smoothly merge into a single movement. A sequence of several exercises is performed one after another without interruption.
The pause between them can be 30-60 seconds and no more. The series are designed in such a way as to ensure high-quality training of one muscle group or antagonist muscles (muscles that are located nearby and perform opposite actions: squeezing/unclenching hands, for example).
Best biceps exercises – video
Do you want to know what complexes are performed by bodybuilders whose biceps amaze with amazing relief? You will find three effective exercises in the next video. In addition, you will learn what mistakes to avoid when performing, what to pay attention to and how to do the exercises correctly.
This complex is perfect for both beginners and experienced athletes, and you can perform it both at home (if you have equipment) and in the gym.
https://youtu.be/Y3FHMXGx34A
To pump up your biceps, you must follow several rules: remember the optimal training and rest regime;
Perform exercises correctly and regularly, alternating them with each other and gradually increasing the load; ensure sufficient protein in the diet. So you will soon be able to show off all your powerful, voluminous and beautiful biceps. What exercises do you prefer? How many sets and repetitions do you do? Share your program and the results achieved in the comments.
Efficiency proven by practice
Although not all experts agree with the effectiveness of such training, athletes in practice prove the opposite. This technique is increasingly used by bodybuilders in preparation for various competitions, as well as in weight adjustments. This method of exercise is recommended to increase, minimize subcutaneous fat, and more effective vascularity.
Famous bodybuilders Arnold Schwarzenegger and Priest McCutchen believed that supersets are the most effective way to quickly achieve excellent results in building arm muscles. They actively used this technique in their training programs.
For example, the superset that the legendary one performed consisted of four types of exercises:
- barbell curls
- French press (barbell), drop set
- seated dumbbell raises
Comments on the exercises
Knee dominant
All types of squats are dangerous for those prone to injury. Every time the load increases, the injury or pain increases. The front squat is safer than the back squat due to less tilt and bending moment in the lumbar spine, and the goblet squat is especially safe for non-advanced trainees.
Speed box squats are fairly safe, but heavy bilateral squat variations are not necessary. As do many bodybuilding exercises for the quadriceps, such as the leg press (harmful for the lower back) and squats (harmful for the knees).
Finally, jump squats and Olympic squats (with a high barbell position) are simply too dangerous for various joints such as the knees, lower back and wrists. At the same time, single-legged knee-dominant exercises can be safely included as a replacement for bilateral variations. With single-leg exercises, you can get the same stress on the knees, muscles and a similar testosterone release, with less compressive and twisting stress on the spine. For this reason, elevated reverse lunges, Bulgarian split squats, and skateboarder squats were recommended.
Skateboarder squat
With reverse lunges, make sure you step back enough. If necessary, use a higher incline to put more stress on your glutes and take some of the stress off your knees.
With the Bulgarian split squat, try to keep most of the weight on your front leg and not push your knee past your foot.
With the skater squat, you can start by doing front raises as you move, which puts less stress on the knee and more stress on the glutes (reverse balancing). Over time, move on to heavy dumbbells and hold them in your hands down.
Pelvic dominant
All deadlifts and good mornings are too risky for fragile athletes, even the trap bar row, since the greatest load on the joints comes at the bottom of the movement, you get a corresponding twisting and compression load on the spine and a subsequent tendency to rounding when the load increases too much fast.
Sumo deadlifts cause less stress on the spine than classic deadlifts; high-speed deadlifts are relatively safe, but in general all deadlift options are quite dangerous.
Reverse hyperextensions are usually performed incorrectly, with too much flexion at the bottom of the movement, and many people feel discomfort in the posterior chain (hamstrings, glutes, long backs) when performing this movement.
GHRs (glute ham raises) are very safe - despite the fact that most practitioners bend too much in the lower region and shift the pelvis. But it is not a hip-dominant exercise and therefore does not fit neatly into either category.
Many traditional Strongman exercises place too much stress on the spine and are therefore too dangerous. Unlike bilateral rows, single-leg Romanian rows can be safely used by most practitioners. It will take some time to get used to, but once you improve your coordination, you will find that the exercise is highly productive.
I have never seen anyone get injured from 45 degree hyperextensions or barbell hip trusts, even if the technique was not very correct. The load is distributed throughout the entire range of motion of the glutes in this exercise, making them safer than deadlifts and good mornings and if the weight is too heavy, you simply won’t be able to perform the hold. The technique does not suffer from increased weight as in conventional “standing” exercises. The single-leg Romanian deadlift will strengthen the lower extension, 45-degree hyperextensions in the middle, and hip trusts in the upper. So we'll get gain across the entire range of motion.
One-legged Romanian deadlift
https://youtu.be/-oaZMERDNxY
In the single leg Romanian, keep your back straight, neutral and in line with your leg. Sit back as you would during the bilateral Romanian deadlift and squeeze your glutes to lock in.
Hip-thrusts with barbell (glute bridge)
With hip trusts, make sure you don't hyperextend your back or do a hip dive at the top.
During hyperesthesia, at an angle of 45 degrees, fix your torso and rise with the strength of your buttocks and hamstrings.
Upper Presses
All barbell presses are not worth the risk because the bar prevents your arms from moving along their natural path. Of all the variations, the overhead press and guillotine press (the barbell is lowered onto the neck) are the most dangerous, while the floor press and close grip with a shoulder-width grip and elbows to the body are the least dangerous, but there are safer alternatives to any barbell press .
Dips and standing presses also carry the potential for injury, as do plyometric push-ups and bench presses with barbell throws.
Finally, the butterfly and skull crusher (French press, where you lower the barbell onto your forehead instead of behind your head) put too much stress on the joints at the bottom of the movement and are also not worth the risk.
Instead, perform weighted push-ups, dumbbell presses, and incline dumbbell presses, all with a neutral hand position. Dumbbells allow your arms to move in a natural path, unlike a barbell. The safest hand position is at an angle of approximately 45 degrees to the body, so a neutral grip should be at a 45 degree angle, while the wrists should be in line with the forearm.
Dumbbell bench press
During push-ups with weights, keep your hands on the dumbbells, because... it's safer for your wrists (there is a special stand for push-ups). Keep your body straight and don't let your butt stick out.
When pressing dumbbells, drop your arms low, but not too low, and remain very stable.
When doing incline presses, do not let your arms swing forward and back and control the tempo.
Upper rows
Many traditional upper back exercises are dangerous. Waist rows and T-bar rows encourage rounding of the back and tearing movements. Many exercisers are unable to maintain proper positioning during deadlifts and end up using too much momentum. Even pull-ups with straight and reverse grips can be dangerous, as they can damage the elbows or shoulders if you use too much weight or go overboard with the volume.
I know a lot of people who have been injured doing pull-ups, but none who have hurt themselves doing a D-handle pull-down. Same for reverse pull-ups and one-arm rows. Argue all you want, but the chest row involves less unnecessary stress on the joints compared to lifting your body up over a static bar.
Pulley pulley with D-handle
Exercises like chin pulls and pullovers put too much stress on your joints and are best avoided.
For reverse pull-ups, use TPX, rings or loops to maintain the natural movement of your arms. To make it more difficult, raise your legs higher.
When rowing with one arm, perform the movements under control.
D-handle pull-downs, just watch the video and do it right.
Core
There are optimal load parameters for dynamic exercises that involve the spine. Too much or too little exercise is equally ineffective for back health, although this is just a theory. I believe the danger is greatly exaggerated, although it is not yet known for sure, it is better to err on the side of safety and stick to basic core stability exercises. Therefore, it is advisable to exclude crunches, knee raises, hanging leg raises, side crunches, superman, lumberjack and other dynamic exercises.
The roller press is also too risky. I know several athletes who felt that they had damaged the lower part of their abdominal muscles (most likely the author means iliopsoas). Do planks, side planks, and Pallof presses.
Pallof press press
During the plank, make sure you squeeze your glutes hard enough to push your pelvis down. To increase the load, move your elbows further forward.
In side planks, make sure you are standing in a line. To make the exercise more difficult, raise your leg.
With Pallof presses, make sure you are symmetrical and not twisted.
Functional exercises
I haven't seen anyone get injured from the farmer's walk, sled pushing, or kettlebell snatching. Although these exercises place stress on the spine, they are well tolerated by the vast majority of exercisers.
In the farmer's walk, start with your back straight. Maintain proper posture while walking.
When pushing the sled, maintain good posture and focus on engaging your glutes.
As you jerk the kettlebell, squat back and move your butt, keeping your back arch as neutral as possible.
Auxiliary for bodybuilders
Many trainees go into high-repetition training towards the end of the season. While exercises like triceps extensions, single-leg calf raises, crossovers, and various types of leg curls are well tolerated by most people, I choose pronated rear delt raises, dumbbell hammers, and dumbbell lateral raises at an angle of about 30 degrees forward (lateral raise in scapular plane).
Since it is recommended to get rid of the overhead presses, the shoulders need additional work to compensate for the lack of compound exercises. Well, hammers do a good job of strengthening elbow rotators without harming the wrists.
In a pronated rear delt raise, place your head outside the bench to avoid hyperextension of your neck. Use your rear delts to adduct your shoulders, but also retract your shoulder blades using your diamonds and middle trapezius. This way you will get more bang for your buck.
With hammers, don't use momentum or use too much weight.
When doing the lateral raise in the scapular plane, make sure you maintain an angle of 30 degrees relative to the frontal projection. Control your weight throughout your range of motion.
Positive aspects of the technique
- Provides an integrated approach to the formation of the desired relief. Working out the biceps muscle has a positive effect on the triceps. Both muscles receive nutrition from common blood vessels, which significantly enhances the effectiveness of the training.
- A chain of correctly selected and technically correctly executed movements increases blood flow to the muscles, promptly delivers nutrients and microelements necessary for the growth of muscle fibers.
- This type of training makes it possible to avoid overwork with sufficient intensity and significant loads, and saves reserve energy, which after training in the gym will be used to restore the body and grow muscle mass.
- Effectively burns subcutaneous fat.
- A chain of exercises causes a feeling of pumping and promotes the rapid formation of beautiful shapes.
- Create combinations of exercises that are mirror copies. For example, + row, flexion + extension of limbs, row to the bottom + press.
- Make a superset of 2-4 exercises. One series is performed sequentially without pauses. After a short rest (2-3 minutes), perform the following approach.
- If one of the ligament exercises is more relevant for you in terms of working a certain muscle group, then put it second. It will work more efficiently.
- Distribute the load correctly. Do not give your all during the first stage, so as not to “screw up” the next ones. Finish the first exercise when you can still do at least two additional reps.
- Include in the super series program only those trainings that you perform technically flawlessly, “automatically.”
- Train for 6 to 8 weeks, then follow the traditional program for the same period of time. Change the order of your training every week.
When starting circuit training, consult a trainer or more experienced colleagues. This is also worth doing because sequential execution of the exercises requires preliminary preparation of all the necessary equipment. In addition, the simulators that are used in the super series must be available to you at the right time.
An approximate program must be taken into account: excellent results in supersets are achieved only with a large number of repetitions. There should be 10-12 of them, and for the “upper” muscles and legs the repetitions can be more than 12. In this matter, you need to take into account your physical fitness and the assigned tasks. You can perform two to four supersets in one workout. When moving from one complex to another, stretch. This will speed up the recovery process for tired muscles.
Two types of injuries
There are two types of weightlifting injuries: acute and chronic. Acute injuries are defined as “failures in biological structures caused by forces greater than the safety margin of healthy tissue,” and are associated with sudden and large loads and faulty execution.
Chronic injuries are defined as “failures in biological structures caused by forces that are less than the tensile strength of the structure, but where the structure has lost its normal resistance to load, usually due to repeated loading,” and are associated with frequent repetition.
Many lifters have noticed that too much rounding during a max deadlift results in immediate lower back injury. This is an example of an acute injury. Preventing acute injury is often a matter of discipline.
Studies have shown that even at maximal weights, the best powerlifters do not allow their backs to bend completely when lifting, do not collapse forward in the squat, and do not collapse their elbows when they press. They spend years perfecting their technique and maintaining proper joint alignment even under heavy loads. Considering that many lifters perform max lifts all year, their ability to avoid acute injury is very impressive.
However, these same athletes are very vulnerable to chronic injuries. This simply follows from the definition. If you want to be the strongest in powerlifting, then you are forced to constantly perform the big three - squat, press, deadlift. As a result, there are times when a lifter is forced to lift through pain and ignore the body's warning signals. In fact, most powerlifters spend their competitive careers ignoring these signals. For this reason, many of them take 30-45 minutes just to warm up enough to squat or press. The health of their ligaments and joints is far from ideal and it takes them considerable time to brace themselves in front of heavy weights.
