Stubborn fat is a bitch. Through all the research I've done, there's only one way to get rid of stubborn fat: make your workouts more intense! Work harder. Sweat like you never sweat before, and really committed suicide under that burden. One of my favorite training methods is superset training. This is nothing new. It's been hit on your head over and over again. Superset training is a common bodybuilding method where two or more exercises are performed one at a time. These exercises often have some kind of flow to them. Here are some variations of superset training:
- Working with muscles - You do two different exercises for the same muscle group. An example of this is to do a set of push-ups followed by a set of incline push-ups.
- Separation / Compound - Perform isolation movements, followed by compound movements. For example, do a set of Drag Curves followed by Power Cleans.
- Supersets are antagonistic - This word means that you do two different exercises for the opposite body. An example would be to perform a set of push-ups followed by pull-ups
- Upper / Lower Body - Do a set of upper body exercises, followed by lower body exercises. For example, do a set of push-ups, followed by weight squats.
- In-Set / Hybrid Motion - Combine two moves that work well together and work in one set. For example, combine push-ups and jump jumps, and you have a burpee.
- Allows you to do the same amount of work in a short amount of time.
- Adds fun to your workouts, and prevents boredom
- Provides incredible muscle pumps, resulting in greater muscle growth
- Allowing you to train like an athlete forces you to work hard
The muscle pump you feel is actually Lactic Acid production. Lactic acid is a key player in how our bodies generate energy during exercise. Before I tell you how supersets help in fat loss and mass gain, you need to know exactly what lactic acid is.
What is Lactic Acid?
- It is formed from the breakdown of glucose when glucose from the dietary carbohydrates reaches the muscle after passing through the liver and into the general circulation.
- Then, return to the blood and return to the liver. Here it is used to make liver glycogen.
- It's known as the "Glucose Paradox."
- Glucose fuel and glycogen production in the liver
- Help us use carbohydrates more efficiently
- It functions as a fast-moving fuel fueled by the heart and muscles
- It is important for the mechanisms involved in how we adapt to stress
- The key to success in sports in high intensity sports
- Stimulates testosterone production
- Signaling release of human growth hormone from the pituitary gland
- It can be transported between cells to provide extra energy for work
- Lactic acid is not the cause of the burning sensation. It is actually a hydrogen ion, an acid in lactic acid that interferes with electrical signals in nerves and muscle tissue. Hydrogen ions are formed when lactic acid is broken down into lactic ions, and hydrogen ions.
- When Lactic Acid enters our blood faster than our ability to regulate or control it, hydrogen ions begin to lower muscle pH, creating an acidic environment. This process is affecting our performance.
- Human Growth Hormone, or HGH is a hormone that naturally produces in our body. Together with testosterone, this is one of the reasons why we have 300lb of bodybuilders running between us.
- Play a vital role in regulating the levels of body fat, immune system, muscle mass, recovery, and other body functions.
- HGH is present in the body at the rate of 500 micrograms in blood between the ages of 20 and 30.
- As you age, HGH in our body starts to decline, leading to loss of muscle mass, skin elasticity, fat gain, and other physical changes.
- Daily production fell below 60 micrograms by the age of 80.
- It is produced by the anterior pituitary gland, stimulated by Hypothalamus.
- Promotes and promotes the synthesis of new protein tissue. It helps in muscle recovery and repair.
- Involved in body fat metabolism and conversion to energy.
- Improves sleep patterns.
- Generate more energy.
- Improve sexual performance.
- Building stronger bones, and reducing osteoporosis.
- Lower your blood pressure
- Increase your cholesterol profile
- Slow down aging
- Reduces the risk of developing type 2 diabetes
- Short and strong exercise strokes work well to stimulate the natural production of growth hormones.
- Supersets training is a form of intense training that releases Lactic Acid as a way of providing energy for the muscles
- When Lactic Acid is broken down into lactic and hydrogen ions, hydrogen ions begin to lower muscle pH, creating an acidic environment, as previously discussed.
- When pH is lowered, it triggers the release of HGH as a way to aid in muscle recovery and repair.
- The more HGH you release, the bigger and faster you will get.
- The best way to lose fat is to use the top / bottom
- For a three-day program a week, select six exercises, 3 upper body and 3 lower body
- For each day, choose one upper body workout and one lower body workout.
- Organize the exercises using the template below
- Repeat 21-15-9 of each one
- Do 3 rounds for the time being
- Do 4 rounds for the time being
- Do 5 rounds for the time being
- Make the maximum turn in 20 minutes
- Do 50-40-30-20-10 reps
- Use inverse pyramid schemes, such as 10-1, 9-2, 8-3, and so on.
- Hybrid is a movement in which two or more well-flowing exercises combine to form a new exercise.
- Some examples include burpees (push-up + squat jump), thruster (front bar + push), and high sumo bench pull (sumo deadlift + close grip).
- This movement can be seen as a superset, as they combine two different movements that are performed backwards without breaks.
- Hybrid Superset training only performs two Hybrid moves backwards as a superset.
Superset Workouts - Torch Those Love Handles
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