Various Muscles Exericses
Marie A. Torres
American Military University | | SPHE315- Training and ConditioningDr. John Moore April 25, 2013 |
Four Advanced Training Methods
As individuals in the exercise world we like to have a lean and sculpted body. Beginner and advanced bodybuilders want to attain the knowledge to increase already known techniques in the strength training arena. There are many ways that one can build their muscles. So we are going to explore four various muscle building techniques and their pros and cons. These are but not limited to techniques such as: Super Sets, Forced Reps, Pyramid System and Periodization.
Super Sets are when you do two exercises one after the other with no rest in between sets. Depending on the goals that you have set, the exercise can be for the same or different muscle groups. (Waehner, 2011) If you have limited time to be at the gym then super setting is the way to go. Since you don’t rest in between sets you can save time giving the body a more efficient workout in the shortest amount of time possible. Super Set can also add intensity to your workout. This is achieved by doing two exercises that target the same muscle or muscle group. Unless you work out with a partner it can be hard at times to find a spotter at the gym. You can avoid building bulky muscles and concentrate on toning by doing super sets. Super Sets overload your muscles by working the same muscles using different exercises that target that particular muscle. (Waehner, 2011)Super sets allows individuals to strengthen their muscles with ease. Here is an example of a superset:
Chest: Pushups and Chest Flies 1. Pushups: Get in pushup position (on knees or toes) and keep the abs in as you perform 12-16 pushups using good form.
2. Chest Flies: Move to a bench or ball and choose a medium-heavy weight. Put your weights down and pick up a lighter weight for flies. Begin with arms straight up over chest, palms facing each other but not touching. Slowly lower
American Military University | | SPHE315- Training and ConditioningDr. John Moore April 25, 2013 |
Four Advanced Training Methods
As individuals in the exercise world we like to have a lean and sculpted body. Beginner and advanced bodybuilders want to attain the knowledge to increase already known techniques in the strength training arena. There are many ways that one can build their muscles. So we are going to explore four various muscle building techniques and their pros and cons. These are but not limited to techniques such as: Super Sets, Forced Reps, Pyramid System and Periodization.
Super Sets are when you do two exercises one after the other with no rest in between sets. Depending on the goals that you have set, the exercise can be for the same or different muscle groups. (Waehner, 2011) If you have limited time to be at the gym then super setting is the way to go. Since you don’t rest in between sets you can save time giving the body a more efficient workout in the shortest amount of time possible. Super Set can also add intensity to your workout. This is achieved by doing two exercises that target the same muscle or muscle group. Unless you work out with a partner it can be hard at times to find a spotter at the gym. You can avoid building bulky muscles and concentrate on toning by doing super sets. Super Sets overload your muscles by working the same muscles using different exercises that target that particular muscle. (Waehner, 2011)Super sets allows individuals to strengthen their muscles with ease. Here is an example of a superset:
Chest: Pushups and Chest Flies 1. Pushups: Get in pushup position (on knees or toes) and keep the abs in as you perform 12-16 pushups using good form.
2. Chest Flies: Move to a bench or ball and choose a medium-heavy weight. Put your weights down and pick up a lighter weight for flies. Begin with arms straight up over chest, palms facing each other but not touching. Slowly lower
References: Anderson, O. (n.d.). Periodization training provides athletes with a varied and progressive routine. Retrieved from http://www.pponline.co.uk/encyc/periodization-training-provides-athletes-with-a-varied-and-progressive-routine-645 Fahey, T. (2010). Basic weight training. (7th ed., p. 56). New York, NY: McGraw -Hill. Forced reps. (n.d.). Retrieved from http://www.novafeel.com/fitness/training/forced-reps.htm Pyramid training. (n.d.). Retrieved from http://www.novafeel.com/fitness/training/pyramid-training.htm Waehner, P. (2011, May 04). Supersets . Retrieved from http://exercise.about.com/cs/weightlifting/a/supersets.htm