Build more muscle in less time.Fatigue a muscle without lifting heavy weight. Keep training fun, challenging and interesting.
Superset! Superset! Superset! Superset!
Strength gains become harder and harder to attain the longer you train. Adding more weight to the bar or moving up in dumbbells/resistance is not always the solution.
I'll attempt to explain a very underestimated training technique that will help you build muscle, lose body fat, and keep you excited to train.
"Superset" A superset is when you work muscle groups in back-to-back fashion, taking as little rest as possible in between sets (typically just enough time to wipe your face and get a drink of water). This style of training could be done a number of different ways which makes it more interesting. Some supersets have you are alternating sets between opposing muscle groups (such as biceps and triceps or chest and back). Some trainers call this a push/pull program. When you train one muscle group, the other is recovering (sometimes even being stretched) as you complete the set. Think about when you do a bench press and follow it with doing a bent over row. With two muscles or muscle groups being worked, workload is raised which raises your intensity, increases caloric expenditure, and pumps more blood to the working areas. That is considered a win on all cylinders.
A compound superset is when you perform two exercises for the same body part. This can be brutal on the nervous system and requires extra recovery time after a workout. The major disadvantage with compound supersets is that your form can get sloppy, increasing your chances of getting injured. They should always be systematically placed in the workout with the right amount of weight, sets, and reps.
Isolation supersets are when you take smaller muscle groups like biceps and triceps and perform an exercise for each of them. When you perform a tricep kickback and follow it with a bicep curl would be a prime example of this. Isolation supersets are helpful in increasing your mind muscle connection and also great for improving single muscle groups. Now don't get the idea that just because you do 1,000 curls you will get big biceps. Doesn't work that way. But when you have enough years of training under your belt, these little changes in your program can help change your physique.
A staggered superset is where you combine a major muscle with a smaller, completely unrelated muscle. This technique allows you to bring up a weak body part by working it to a greater extent each week. For example, when you throw in a set of lying leg lifts or crunches after you completed a set of leg presses. I love utilizing this in programs because you do not need to be advanced for it to raise your intensity of your session, and it can create an environment where you can get more work done in less time.
"Tri-Set" Doing three sets in a row for the same body-part with as little rest as possible in between sets. Three exercises in a row more thoroughly exhaust you. This training technique is effective for those who want to gain more muscle and for those who are looking to lose body fat. The drawback for this style of training is typically the endurance of a given muscle group for a beginner or intermediate person is relatively low. In my experience until a person can exceed a 55 push ups in a minute or leg press there body weight for 15 or more reps then they will not see the benefits of it. This technique is amazing in stressing the muscle to the max.
"Giant-Set" Doing 4-6 exercises for the same body-part with as little rest between sets. Giant sets are used to create overwhelming stimulation to a body-part and totally exhaust the muscles involved. This technique should only be used occasionally as your body needs time to recover from this level of effort. This type of training is great for muscular endurance and calorie burning. It is also taxing to your nervous system, takes a great deal of discipline and will power and not for the faint of heart.
Advantage of Supersets 1) Save time by reducing rest intervals between two exercises. 2) Having a shortened rest period will increase the intensity of a workout by performing more work in less time. 3) Allow you to overload a muscle quickly without the use of heavy weight and long rest periods.