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. 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 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. This is sometimes a preferred verision to the typical pre-exhaustion method because many would rather drop the weight they use on flyes than on bench press.
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.
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.
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.
