It is better to increase the intensity of training gradually, ideally progressing every week. We have prepared for you a few super-sets with an increase in power load.
There are three ways to improve your workout.
Increase the speed and number of repetitions.
Make the rest longer, maximum-5 minutes.
Add exercises and circles.
You can also use the method of periodization — periodic corrections in the training plan. To use the ploy of periodization, it is better for already experienced visitors of the gym who work for themselves or only under the supervision of a coach, since periodization leads to a number of harmful consequences for the body. The photo shows the most harmless periodization plan of circuit training, it is suitable for beginners.
Training by super sets
Supersets are types of training where you alternately perform an approach of 2 or more exercises without rest. This method of training is universal, it is used by beginners and already advanced visitors of the gym.
The goal of super sets is to burn fat or gain muscle mass.
Super sets Options
Combination of different exercises. For example, buttocks and chest. This variant of supersets is suitable for weight loss, because without focusing on the study of a specific muscle group, your performance is maintained longer, and all the muscles of the body are worked out little by little in one workout. An example of a super set: squats with a barbell on the shoulders, in combination with a dumbbell press at an angle of thirty degrees. To perform all the exercises, you need three approaches, doing from 12 to 15 repetitions.
One superset per muscle group is more suitable for muscle mass growth than for fat burning. This approach to training allows you to more accurately work the muscle. As a rule, the first exercise of the set is basic, and the second is insulating. In one workout, it is possible to load 3-4 muscle groups – this is very effective for their growth. Example: Deadlift with dumbbells in a compartment with hyperextension. Using the method of supersets by muscle group, the exercises are performed in 3-4 sets of 10-20 repetitions.
Antagonistic muscles are muscles that differ in their anatomical functions, such as the hip biceps (flexes the leg) – the quadriceps (extends the leg). Training according to this method develops anaerobic endurance and explosive strength of muscles. Sets on antagonists involve working with large weights. Such workouts, although they are the golden mean between Method 1 and Method 2, still require a clearly established plan. One exercise can be performed in 3 or 4-5 sets of 6-15 repetitions.
At what pace should training with super sets take place?
At the maximum speed for you. This rhythm of super sets is preferred for those who want to reduce their weight. Exercises are performed with minimal weight or completely without it. The disadvantage of working at the maximum pace is that the technique of performing the exercise can be lame.
Fast pace. The frequency of movements here is 80-90 percent of the maximum, it is suitable for the development of power and speed indicators.
Average pace. The most popular and rational training regime among athletes and beginners. Weights are equal to 70-80 percent of the maximum, higher weights are also used. Using an average weight rate of less than 70% of the maximum is ineffective.
Slow pace. Its use is due to a number of cases: if the technique of execution requires it, and if the exercise more effectively loads the muscles with slow work. When training in this mode, the muscles are constantly in tension, so the effectiveness of training increases. The slow pace is good when there are isometric exercises in the training, their essence is that for a few seconds, maximum resistance is created for the muscles, for example, the athlete performs 2-3 kettlebell lifts at a slow pace, performing a fourth climb, he delays the kettlebell to a standstill for 6-12 seconds, and then again performs 2-3 repetitions.
From a practical point of view, Few people use a rhythm in their workouts. In most cases, they are combined in this order: fast-medium-slow.
Finess Head 