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

The Truth about Carbohydrates

The Truth about Carbohydrates
brought to you by Optimum Nutrition and Fitness Mindsets, Inc.

Many of you know how good carbs are (not only to your taste buds, but your whole body) and will never abandon them. Others have become convinced that you must give up the "good stuff" to have a great body. In reality, the truth probably lies somewhere in between. Commitment to reducing your calorie consumption and increasing your activity levels are best ways to lose and/or maintain weight you want regardless of what you eat.

Popular diets that dictate moderate to severe carbohydrate restriction actually work according to the reduced calorie principle (even though some don't reveal this point and others flat out deny it). Let's take a minute to consider the facts. The bulk of our modern food supply is carbohydrates. After all carbs are the foundation of the food pyramid, which is generally accepted as the blueprint for healthy eating habits. Now take that wide variety of foods that contain carbohydrates (which includes fruits, vegetables, and grains) cut them from your acceptable menu, and meal planning is "simplified."

Yet it isn't really easy to plan what we typically consider a "meal" without including carbohydrates. So followers of these plans usually discover a small amount of food options that fit - then have them over and over. Now just think about eating the same few things everyday. If you don't freak out and go on a binge you're bound to eat less each time. And look at that! You've just decreased your portions so you're consuming fewer calories.

Carb Chemistry 101
It's true not all carbohydrate-containing foods are smart choices, but carbohydrates alone are not to blame for making them poor choices. The real villains are high calorie content, high sugar content, and failure to satisfy hunger.

It is not uncommon for processed snacks and desserts to contain as many calories as a meal should, but taste light enough that you could easily have 2 or 3 servings then be hungry after an hour. For example, two Nutty Bars by Little Debbie contain 634 calories, 40 grams of sugar and 39.2 grams of fat! To avoid this type of surprise, always check the nutrition facts on your food and even drinks - you may be shocked at how many calories are in a regular soft drink.

Serving sizes are also important to note. Take fruit juice as an example. You could be drinking a fruit juice and think there is only a 100 calories in it, but if you check the serving size you may discover a 12 oz. bottle actually contains 2 servings; that's double the calories!

But even simple carbohydrates can occupy a meaningful place in your diet since they function as an immediate energy source. This is especially true for athletes. It's important after strenuous exercise to quickly replenish your muscles for recovery. That is why many sports drinks are high in sugar. However, if you do not typically exercise vigorously be sure to combine simple carbohydrates with complex carbohydrates.

Complex carbohydrates (such as whole grains, fibrous fruits and vegetables, etc.) should be a part of every person's diet. Even people who are restricting their carbohydrate intake should make room in their meal plan for them because they contain various health protecting antioxidants and phytonutrients (found only in plants). Plus they take longer to digest than simple carbohydrates, so they provide a longer lasting energy source. Another important nutrient that falls into this category is dietary fiber (both soluble and insoluble).

Some people report that adding foods or supplements rich in dietary fiber to their meals helps with their weight loss endeavors. Experts give this notion merit for two reasons: first, fiber fills space in the stomach so people tend to eat less when their meals contain fiber; second, it passes through our bodies mostly undigested so it yields very few (if any) calories. Unfortunately, the typical American diet only provides only 1/3 - 1/2 of the fiber recommended by health organizations such as the American Heart and American Dietetic Associations (20-30 grams per day), which is alarming because fiber has numerous health benefits.

Still not convinced you need carbs?
Although there are people who have been successful reaching their weight loss goals following a "low-carb" diet plan, many experts agree it is not the healthiest strategy and usually the results don't last. As with anything, moderation is key. Begin by lowering your consumption of simple carbohydrates and starchy foods (white breads, white rice, white potatoes), but definitely keep eating whole grains, fruits and vegetables. They contain valuable nutrients and antioxidants your body needs. Also, many nutritious shake mixes and candy-like bars are now available with a limited carbohydrate content. These can be valuable even to people who are not restricting carbs because they're usually high in protein. So, if your whole food diet is typically rich in carbohydrates and low in protein, supplements can be great tools to help balance your diet by adding the extra protein without many additional calories.

The great news is - you can (and should) enjoy carbohydrates and still be fit. Just be aware of a portion's calorie content and how it fits into your daily allotment. Yet if in the end you still choose to cut carbs remember you are also inadvertently decreasing your intake of valuable (and in some cases essential) vitamins, minerals, phytonutrients and dietary fiber, so taking supplements to help you meet the recommended levels for these nutrients is something to consider. If you are looking to lose weight or simply stay healthy, combine your nutrition program with physical activity to increase your success exponentially. Just be sure to consult with your physician to devise a plan that is best for you.

Welcome to "Ask the Trainer"

Hello and welcome to my new Blog - "Ask the Trainer". I have been a trainer now for about 26 years and enjoy helping people with their fitness needs. I created this Blog as a tool for my clients that have questions about their fitness goals. I have found that at least 50% of the questions I get from people are very similar. I hope that this Blog will evolve to answer not only those "basic" questions but to answer specialized fitnes training questions as well.

Tony