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[W299]Weight Lifting Muscle Building

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If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn't you superset like them?

What is weight lifting superset? A superset is when you perform two exercises back to back with
no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset?..etc. We will discuss just these 3 of the more popular supersets in this article.

?Antagonistic Muscle Superset

An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

?Pre-exhaustion Superset

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

?Post ? Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 ? 3 months and watch your muscles explode with massive growth.

Why do you want to train with weights? You should ask yourself this question before you start a weight training program. If you have a specific reason for weight training or goals you want to accomplish then you will more than likely choose the style of weight training that will help you attain those goals.

What are your goals with weightlifting?

If you are looking to achieve power and strength then you should consider a powerlifting routine. Powerlifting comprises what it says - lifting weights to gain power. There are three major lifts in powerlifting - the bench press, squat and deadlift. A powerlifting routine will center itself around training to improve these lifts. If you are looking to achieve a sculpted body with ripped muscles then you will want to perform a bodybuilding routine. Bodybuilding routines focus on developing the look of your individual muscles by toning and shaping them. These muscle building workouts will help you achieve muscle definition so you can look your best in your summer beach wear!

So what's the difference between a powerlifting routine and a bodybuilding routine?

Bodybuilders train with higher repetitions and higher number of sets per body part while powerlifters use lower repetitions and a lower number of sets per bodypart. For example, when working on developing the bench press lift a power lifter may do some variation of the following: Bench press, Incline bench press, Military press, Bent-Over-Rows and Skull crushers. Sets and repetitions may look like this - 4 to 6 sets of 4 to 6 repetitions of each exercise. The amount of weight lifted should force you to struggle to complete each set and each repetition to constantly challenge the muscles. This type of lifting strengthens the muscles and makes you stronger. There are several different exercises that can be substituted for your various body parts. You will have to pick and choose depending on your weak areas and what you need to develop to maximize your core lifts.

A bodybuilder will focus on higher repetitions and a higher number of sets per body part. So staying with the above chest example a bodybuilding routine may look like this: same exercises as described above but the sets and repetitions would be in the range of 6 to 8 sets of 8 to 12 repetitions. In order to lift weights at more sets and repetitions you need to adjust the amount of weight you are lifting. If you want to tone, shape and define your muscles then this type of weight training is for you. You will gain strength when performing a bodybuilding routine, just not at quickly or as much as if you were powerlifting.

So where should you start?

If you are new to weightlifting then my advice would be to start with a muscle building workout (i.e., a bodybuilding routine). I say this because this type of routine uses less weight. You won't be inclined to try and lift more than you are capable of lifting. You will be able to focus on learning how to perform each exercise properly, with good form. This will help you prevent injury and will maximize your muscle development. When you are ready to increase your weights you will be able to better handle the additional poundage's with less risk of injury. Your muscles typically will not be performing at their maximum efficiency during the first 3 to 4 months of training. It takes 3 to 4 months of consistent training to get your muscles to contract to their maximal potential so you will benefit from each and every repetition you perform. So an experienced weightlifter gets more benefit from a lift than an inexperienced weightlifter.

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Peter Harris has sinced written about articles on various topics from Fitness, Health and Dating and Romance. Have you been trying to teach yourself about the best way to weight train by reading the mainstream muscle magazines? Are you thoroughly confused at this point? If so,. Peter Harris's top article generates over 22200 views. to your Favourites.