BY BILL GEIGER, MA
Cardio is a scientifically verified method for fat loss, but there is another training technique that can provide similar results: supersets. Supersetting involves two back-to-back exercises to keep you from having to race around the gym wasting time. In this plan, each exercise pairing involves using the same equipment, simplifying the superset process and ensuring that you keep rest intervals to a minimum.
Choose a resistance in which you approach muscle failure at 12 to 15 reps--a target that not only builds a degree of muscle but also keeps your heart rate elevated, chewing up more calories via increased volume while inducing a deep muscle burn.
Make sure that you keep your rest periods to a minimum after each superset--no more than 30 seconds--as each muscle group has already started the recovery process when you’re working its antagonist.
HOW-TO
1. Do the first exercise and immediately begin the second move in the superset without resting between sets. Rest only after you do both exercises and repeat two more times before moving on to the next superset.
2. This workout doesn’t include warm-up sets, if necessary. Do as many as you need, but never take warm-ups to muscle failure.
3. Choose a weight in which you reach muscle failure by the target rep. Ideally, you’re doing the same weight with both moves of the superset, but if you have strength imbalances or the weight is too light on the second exercise, you may have to use another weight.
4. The next time you do this workout, flip-flop the exercises in each pairing to work the target muscles in a slightly different way.
SUPERSET 1
1. ONE-ARM DUMBBELL ROW
TARGETS Back.jpg)
SETUP Position one knee on a flat bench with your same-side hand supported at the top of the bench for stability. Grasp a dumbbell with a neutral grip and extend your arm fully, pushing the same-side foot back. Keep your back flat and head forward.
ACTION From a stretched position, pull the weight into your side strongly as you pull your elbow as far back behind the plane of your body as possible. Open up slightly at the shoulder while maintaining your body’s “square” position. Push the weight forward as you lower it. Do both sides for 12 to 15 reps. Immediately move right into the incline dumbbell press.
2. INCLINE DUMBBELL PRESS
TARGET Chest.jpg)
SETUP Set the incline to the first, second or third stop above the flat position (varying the degree of incline from set to set will slightly alter the area of emphasis on your pectoral muscles). Lie back squarely against the bench, with your butt and shoulders firmly against the pad and your feet spread wide for balance. Hold a pair of dumbbells with a palms-forward grip and position them just outside your shoulders (you may need to boost them up with the aid of one knee at a time).
ACTION Press the weights up and together in a smooth motion to full-arm extension, stopping just short of locking out your elbows. Lower the weights along the same path, being sure not to go too low and overstretch your shoulders.
SUPERSET 2
3. DUMBBELL LUNGE
TARGET Quads and glutes
SETUP Stand erect, holding a pair of dumbbells by your sides, with a palms-in grip and your chest out, back slightly arched, knees unlocked and feet fairly close together.
ACTION Take a fairly long stride as you step forward and lower your body until your forward knee approaches a 90-degree knee bend. Your trailing knee should never touch the floor. Press back up off your forward foot strongly until you’re standing again and take a step with your opposite foot. After repeating the sequence for 12 to 15 reps per leg, immediately do the dumbbell Romanian dead lift.
4. DUMBBELL ROMANIAN DEAD LIFT
TARGET Glutes and hamstrings
SETUP Stand erect, with your chest out, shoulders back, your back slightly arched, knees unlocked and feet about hip width apart. Grasp a pair of dumbbells and hold them at arm’s length, with a palms-down grip just outside your thighs.
ACTION Bend over at the hips, pushing your hips rearward as the weights travel down the front of your legs to the middle of your shin. Stop before your lower back starts to round, reverse direction and press your hips forward to rise back up. Do 12 to 15 reps.
SUPERSET 3
5. STANDING EZ-BAR CURL
SET-UP Grasp an EZ-bar with an underhand grip about shoulder width apart, allowing it to hang at arm’s length in front of you. Stand erect, with your chest out and shoulders back, keeping a slight arch in your lower back and your knees unlocked. Keep your elbows locked by your sides throughout the move.
ACTION Contract your biceps to curl the bar up to about shoulder height, ensuring that your elbows stay pinned by your sides. Lower with control just short of a full extension. Do 12 to 15 reps and go right into the skullcrusher.
6. SKULLCRUSHER
TARGET Triceps
SETUP Lie face up on a flat bench and take an overhand, shoulder-width grip on an EZ bar, raising your arms so that they’re perpendicular to your torso.
ACTION With your upper arms locked in position as best you can, bend at the elbows to allow the bar to approach your forehead, making sure that you control the downward motion. Smoothly reverse direction and press back into a full-arm extension. Do 12 reps.
| EXERCISES | SUPERSETS |
SETS
|
REPS
|
| SUPERSET #1 Flat-bench dumbbell press |
1 |
3 |
12-15 |
| One-arm dumbbell row |
1
|
3
|
12-15
|
| SUPERSET #2 Dumbbell lunge |
2 |
3 |
12-15 |
| Dumbbell Romanian deadlift |
2
|
3
|
12-15
|
| SUPERSET #3 Standing EZ-bar curl |
3 |
3 |
12-15 |
| Skullcrusher |
3
|
3
|
12-15
|
Are you looking for a fat-blasting circuit that you can do at home? Pick up the March/April issue of Maximum Fitness--on newsstands February 9, 2010.
