Sphe 315
Advanced Training Methods
Casey Cousins
SPHE 315
Professor Moore
American Military University
September 2, 2012
I am going to describe in detail that compares and contrasts various muscle building approaches. In weight training there are numerous approaches you can take away, in learning how to build muscle perfecting that physique you so badly want. The four different training methods I will compare and contrast today will be, Super Sets, Forced Reps, Pyramid System, and Periodization. Each advanced training method improves your overall fitness goal one way or the other. First we will talk about the super set training method and how it impacts the body when it comes to training. According to http://www.livestrong.com/article/143669-superset-workout-programs/#ixzz25MwKZX7s A superset is an advanced weight training technique or intensity technique. Intensity is an important factor for continued progress and results. Advanced training techniques such as supersets take your workout to a higher level without adding more volume. A superset is two to three exercise sets performed immediately after the other with as little rest as possible in between. Incorporate supersets into your workouts and pump some new energy into your routine. An antagonist superset is performing two exercises back to back for opposing muscle groups. An antagonist muscle moves the joint in the opposite manner of the agonist muscle. Examples of opposing muscle groups include quads/hamstrings, chest/back and biceps/triceps. Set up your superset stations prior to starting the workout so you can move from one exercise to the next with no rest. For the chest and back, perform dumbbell chest presses immediately followed by bent over dumbbell rows. Leg extensions superset with leg curls will hit the quads and hamstrings. To finish off the workout, perform barbell curls with skull crushers. This antagonist superset workout hits all the major muscles. (Livestrong) The Superset
Casey Cousins
SPHE 315
Professor Moore
American Military University
September 2, 2012
I am going to describe in detail that compares and contrasts various muscle building approaches. In weight training there are numerous approaches you can take away, in learning how to build muscle perfecting that physique you so badly want. The four different training methods I will compare and contrast today will be, Super Sets, Forced Reps, Pyramid System, and Periodization. Each advanced training method improves your overall fitness goal one way or the other. First we will talk about the super set training method and how it impacts the body when it comes to training. According to http://www.livestrong.com/article/143669-superset-workout-programs/#ixzz25MwKZX7s A superset is an advanced weight training technique or intensity technique. Intensity is an important factor for continued progress and results. Advanced training techniques such as supersets take your workout to a higher level without adding more volume. A superset is two to three exercise sets performed immediately after the other with as little rest as possible in between. Incorporate supersets into your workouts and pump some new energy into your routine. An antagonist superset is performing two exercises back to back for opposing muscle groups. An antagonist muscle moves the joint in the opposite manner of the agonist muscle. Examples of opposing muscle groups include quads/hamstrings, chest/back and biceps/triceps. Set up your superset stations prior to starting the workout so you can move from one exercise to the next with no rest. For the chest and back, perform dumbbell chest presses immediately followed by bent over dumbbell rows. Leg extensions superset with leg curls will hit the quads and hamstrings. To finish off the workout, perform barbell curls with skull crushers. This antagonist superset workout hits all the major muscles. (Livestrong) The Superset