How to Build More Muscle in Less Time with Supersets

By Tom Venuto, author of "Burn the Fat, Feed The Muscle"

Wouldn't it be great if there was a safe and natural way to build more muscle in a shorter period of time? In this day and age of exercise gimmicks and quick fix solutions, most smart bodybuilders and fitness enthusiasts would be skeptical if they heard such a claim. But guess what? Such an "animal" really does exist. No, it’s not a drug. It’s not some miracle supplement, either. Nor is it a newfangled piece of workout machinery. If you’ve been training seriously for any length of time, it’s something you’re probably already familiar with but haven’t fully exploited to the maximum degree. What is this method for building more muscle in less time? Surprise, surprise; it’s called supersetting!

Even if you’ve used supersets before, you may not be familiar with all the different types of supersets or the many ways you can incorporate them into your workouts. Just in case you’re not familiar with supersets, let me start from the beginning and explain the difference between a conventional set and a superset.

Conventional weight training is done with "straight sets." A straight set is performed by doing a series of repetitions; 8-12 in a row for example, then stopping to rest for a minute or so before doing another set. A superset is an advanced training technique where you perform two exercises in a row with virtually no rest in between. Supersets are an excellent technique for muscular development, especially if you are short on time. Supersets are not, however, the most effective technique for building strength or power. Let me explain why...

When you perform two exercises in a row with no rest in between, this will reduce the amount of weight you can handle, particularly in the second movement. Your strength will also decrease from fatigue with each subsequent superset. Because supersets don’t allow you to use maximal weights, they are not well-suited to building strength. Supersets are definitely a body building and "shaping" technique. You seldom see powerlifters or strength athletes doing supersets. In fact, they usually do the opposite; they take longer rest intervals between sets so that they can recuperate as much as possible. After a 3-5 minute recovery period, they can attack each set with maximum strength. If you are still fatigued from the previous set, and you start another set too soon, you won't be able to lift as much weight.

All for now ........

Tony

7 Get Lean Secrets

This time of year alot of people have made resolutions to drop their body fat and try to get lean. They come to me and ask; how can I get this fat off my body? I've decided to add this post on exactly that subject. This information isn't new but should be reviewed. Here it is ........ enjoy!

1. Eat 5-6 small meals per day. By eating small, nutrient balanced meals every 2-3 hours throughout the day you will kick your metabolism into high gear and become a fat burning machine. When you eat small, frequent meals your body has a constant flow of energy throughout the day. This will help prevent cravings for junk food and it also will rev your body's fat burning abilities. Each meal should be roughly the same size and contain protein, carbohydrate and fat. Preferably a ratio of 30% fat, 35% protein and 35% carbohydrate. (ex: grilled chicken breast, salad with mixed veggies, oil & vinegar and nuts, 1/2 cup brown rice.)

2. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruit juices. Eating these foods will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.

3. Increase your muscle mass. The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do resistance training 2-4 times per week, add some muscle, and crank up that metabolism.

4. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite.

5. Up your cardio intensity. Include 1-2 short, high intensity cardio sessions in your weekly schedule. Jump on the stair master for 12 minutes, full throttle, and you will get the fat burnin.

6. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts by leaving you feeling satisfied. Vegetables, fruits, beans, nuts/seeds and whole grains are ideal sources of fiber.

7. Drink Water... and lots of it. Staying hydrated and filling up with at least 8 glasses of H2O per day will help you stay full and fueled for fat loss.

Note: This content was written by the folks at MuscleSurf.com and reprinted here to help others get lean. I couldn't have written it any better myself and that is why I am giving them credit for this article.

Tony