Fitness
Supersets for strength and power
Most of us use the words "strength" and "power" interchangeably, but they're actually two separate qualities. Strength is measured by the amount of weight you can move, at any speed. Power is weight times speed, or the ability to knock an inanimate object into the next ZIP code. Both qualities are important for sports perfor-mance. And the strength/power combo allows you to work with heavier weights in the gym, which means you build muscle faster.
The plan: Do a five-repetition set of a heavy-duty strength exercise, followed by 5-10 repetitions of a power exercise-something that involves moving your body as fast as possible while holding
Example: Builds entire lower body, improves vertical jump
Squat
(five repetitions) Hold a barbell across your upper back and stand with your feet shoulder-width apart. Squat until your thighs are parallel to the floor, pause, then stand back up.
Dumbbell Squat Jump
(5-10 repetitions) Stand holding a pair of dumbbells at arm's length at your sides. Squat down about halfway, then immediately jump as high as you can. Bend your knees as you land. Regain your balance, then repeat.
Supersets for fat loss
Pure weight loss can be accomplished with something as simple and sedentary as having your lips stapled shut. But along with fat, you'll lose muscle. If that's your goal, be my guest. But if you want to lose only fat, you have to do intensive muscle-building exercises that require so much energy that your body suffers a massive caloric deficit.
The plan: Do 10 repetitions of one exercise for your lower body, then, without resting, do 10 repetitions of an upper-body exercise. Make sure both lifts tap the largest muscle groups possible. Rest 60 seconds and repeat. Do a total of four supersets of each exercise pair.
Example: Works entire lower body (particularly gluteals and back of thighs), trapezius, chest, shoulders, arms
Deadlift
(10 repetitions) Roll a barbell to your shins and squat over it with your feet shoulder-width apart. Grab the bar overhand with your hands just outside your legs. Straighten your back and lift your chest and head, then stand, keeping the weight against your legs at all times. Slowly lower it, sliding it along your legs. Let it touch the floor before you start the next repetition.
Bench Press
(10 repetitions) Lie on a flat bench and grab a barbell with an overhand grip just wider than shoulder width. Lift the barbell off the rack and hold it straight over your chest. Lower it to the middle of your chest, pause, then push it straight up. You can use dumbbells, if you prefer.
» Fitness archive
Men's Health Philippines - July 2005 Issue
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