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Exercise Tutorial Volume Supersets Feel The Burn - The Ultimate Guide
Are you tired of your regular exercise routine? Do you want to take your workouts to the next level and see faster results? Look no further! In this ultimate guide, we will introduce you to volume supersets, a highly effective training technique that will make you feel the burn like never before. Get ready to ignite your muscles and achieve your fitness goals in record time!
What are volume supersets?
Volume supersets are a training technique that involves performing two different exercises back-to-back with little to no rest in between. Unlike regular supersets that focus on pairing exercises targeting the same muscle group, volume supersets allow you to work on different muscle groups consecutively. By combining exercises for opposing muscles or unrelated body parts, you can maximize your workout intensity and stimulate greater muscle gain.
How do volume supersets work?
The concept behind volume supersets is to increase the overall training volume and training density. By performing two exercises in a row without taking a break, you are able to keep your heart rate elevated, increase metabolic demand, and generate a substantial amount of muscular fatigue. This technique not only saves time but also effectively stimulates muscle growth while improving cardiovascular fitness.
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The benefits of volume supersets
1. Increased muscle hypertrophy: As volume supersets increase the overall training volume, they induce greater muscular stress and damage, which is essential for creating micro-tears in your muscles. These micro-tears then lead to muscle repair and growth, resulting in increased muscle hypertrophy.
2. Time-efficient training: Volume supersets enable you to complete more exercises in a shorter amount of time. By performing two exercises consecutively, you can effectively train multiple muscle groups without the need for extended rest periods. This makes volume supersets an excellent choice for individuals with limited time for their workouts.
3. Improved cardiovascular health: Due to the nature of volume supersets, your heart rate stays elevated throughout the training session. This cardiovascular demand not only aids in burning calories but also enhances endurance and improves overall cardiovascular health.
4. Enhanced muscle definition: By combining exercises targeting opposing or unrelated muscle groups, volume supersets help to create more balanced musculature. This simultaneous engagement of different body parts can result in improved muscle definition and overall aesthetics.
How to incorporate volume supersets into your workout
1. Exercise selection: Choose exercises that target different muscle groups. For example, pair a chest exercise with a back exercise, or a leg exercise with an arm exercise.
2. Set and rep scheme: Perform 3-4 sets of each exercise for 8-12 repetitions. Aim to maintain proper form and control throughout each set.
3. Rest period: Keep the rest periods between exercises minimal, ideally around 30-60 seconds, to maximize training density and intensity.
4. Safety precautions: Before starting any new training technique, it is important to consult with a healthcare professional or a certified fitness trainer to ensure that it is suitable for your fitness level and individual needs.
Sample volume superset workout routine
Below is a sample volume superset workout routine to help you get started:
1. Superset 1:
- Bench Press (Chest) - 3 sets x 10 reps
- Bent-Over Rows (Back) - 3 sets x 10 reps
2. Superset 2:
- Squats (Legs) - 3 sets x 12 reps
- Overhead Press (Shoulders) - 3 sets x 12 reps
3. Superset 3:
- Bicep Curls (Biceps) - 3 sets x 8 reps
- Tricep Dips (Triceps) - 3 sets x 8 reps
Remember to warm up properly before starting this workout routine and cool down with some stretches afterward. Listen to your body and adjust the weights and repetitions as needed.
Volume supersets offer a challenging yet efficient approach to your workouts. By incorporating this training technique into your routine, you can experience increased muscle growth, save time, improve cardiovascular fitness, and enhance overall muscle definition. Remember to gradually increase the intensity of your volume supersets as your body adapts to the demands. So, what are you waiting for? Give volume supersets a try and feel the burn like never before!
5 out of 5
|File size||:||15570 KB|
|Print length||:||251 pages|
Exercise Tutorial Volume 2, is the second installment in the Exercise Learning series.
This guide will set you up on an exercise routine focused on good quality movements practiced with good quality form. This Volume will introduce you to Supersets.
The benefits of Supersets are:
- You can get more volume in less time.
- You can typically cut down on time spent in the gym.
- When you combine it with a reasonable nutrition routine, you'll lose body-fat.
Why is form so important?
- Staying injury free you will be able to continue to progress in your sport and strength goal(s).
- Quality of life – better form allows you to continue your fitness regimen and live with fewer aches and pains.
- Better form will give you better results across the board: gain more muscle, lose more body-fat, and/or get stronger.
- Safety – You can't improve/get better if you get hurt/have an injury.
The exercise tutorial routine is broke into 4 main routines (4 programs) that last 4 weeks.
The program(s) are geared to remain simple but add variety as you go along.
Some exercises will stay constant, while others will rotate in and out.
The splits (grouping of daily exercises) change through the programs.
There are 98 exercises, 8 warm-up drills & 4 foam roller drills, that are each explained via detailed descriptions, with pictures and user tips.
The program would work best in a gym facility. If you have a nice home gym with a barbell set up and varying dumbbells you could do 74% of the exercises; if your home gym also has good bands and places to attach them you could do 87% of the exercises.
Both men and women can successfully use this program.
The focus of this book is on learning and practicing:
- proper warm-up
- correct exercise technique
- simple recovery techniques
- better nutritional behaviors
- healthy cardiovascular targets
- how to brace mid-section during exercise
- how to breathe during exercise
Includes discussion on:
- Cardio vs Conditioning
- Importance of posture
This book is the second installment, Volume 2, of a series. Beyond a new exercise routine, each Volume will further the conversation on nutrition, supplements, conditioning, and recovery strategies.
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