Take each sets within supersets, trisets and extended sets to failure. Sure, you’d be able to get more reps on decline, but by the time you got to incline you’d be so fatigued that getting an appreciable number of reps on the hardest of the three exercises would be unthinkable. Eat when you’re hungry. And whereas on days 2 and 3 the program calls for four supersets, days 1 and 4 employ only three each, so as not to overtrain the shoulders. I was reminded of just how good step-ups are this morning as I awoke to a set of sore and stiff legs. Finally, the last superset to include is a core … Active Lifestyle; Gear; News; Opinion; Gear The M&F 2020 Holiday Gift Guide. In the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 4-Week Fat-Burning Superset Workout Routine, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Day 2 Tuesday. For more Fat Blasting workouts with Amy visit www.titanfitness.com.au. Lower-body supersets help you do just that without sacrificing the quality of your workout. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Hence the following 4-week fat-burning program. For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Leg Workout for Men With Supersets. For that reason, you won’t see any recommendations for fat burning leg exercises like seated leg extensions or hamstring curls. That’s because last night I did just 2 sets of heavy step-ups. The first exercise of each superset will be a mass-building/compound move and the second will be a single-joint isolation move, which is our way of easing you into the program. a. Not only that, adding some pre-activation for the quads prior to squatting can make a drastic difference when it comes to MMC (mind muscle connection) during the subsequent heavier movement. Then push backwards into a reverse lunge, and repeat. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Day 4 Thursday . Stop when you’re full. “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. The coolest part is that you can even do this exercise between your sofa and coffee table – at least that’s what I do when I get bored of sitting on the couch. If you want strong, lean legs, the key is to use BIG MOVEMENTS, not isolated machine-based leg exercises that are completely unrealistic to how your body moves in the real world. 7 of the Most Important Steps to Prevent Osteoporosis, How to Raise Your HDL Cholesterol (The Natural Way), 7 Best Natural Remedies for Dandruff and Itchy Scalp, Do These 9 Exercises to Strengthen Weak Knees, The Correct Squat Form (And the Best Squat Variations to Do), How to Do Intermittent Fasting: 19 Popular Questions Answered (Backed by Science). Working your legs in supersets is a great way to make sure you’re hitting every portion of your lower body at the same time. A lot of people sit all day and as a result have weak and tight hamstrings. Do as many rounds as possible. This is what supersets do, they force your body to work extra hard. Leg Extensions & Leg Curls. Muscle Endurance, Power, Strength Training. This is probably my favourite lower body and CORE exercise. In case you’re wondering why these lower body exercises are effective at burning fat, it’s because they involve your body’s biggest muscles. It's Never too Late to Lose Weight, New Study Confirms. Workout B Chest / Shoulders / Biceps. Resistance training is an increasingly popular way to build strength, lose weight and get in shape. Agonist Supersets . If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. Yet another amazing leg exercise that targets the entire backside of your body, which means stronger and firmer glutes, hamstrings, and low back muscles. Train movements, not muscles. Be persistent. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. Uplifting news: Just 4 weeks of resistance training can decrease body fat and waist size. I would have to say that the glute-ham raises will make you realize exactly how weak or strong your hamstrings really are. Then, do a few heavy front squats and tell me your core isn’t working 1000x harder! Grasp the handles for stability, and contract your hamstrings to bring your feet toward your glutes in a powerful, controlled motion. I like to start my lower body workouts with leg extensions and leg curls … We won’t sugar-coat it: This week is downright hairy. March 10, 2020 0 . But despite its many benefits, it can also be time consuming – which is why many fitness enthusiasts have started incorporating “supersets” into gym routines. In fact, many Eastern bloc powerlifters have moved away from exclusively doing back squats to doing more step-ups because of how beneficial they are for developing single leg strength. (You will, however, be resting between each superset.) Squats. Exercising opposing muscle groups back-to-back (a superset) is a popular method for burning more fat. Those types of lower body exercises are a waste of time, create muscular imbalances, and do nothing for burning fat. Plus, doing a step-up targets your glutes, hamstrings, quads, and calves. Man, are my legs feeling it today! Workout A Thighs / Back / Triceps . These moves can be training either the same body part (for example, two chest exercises) or two different ones (a chest and a back exercise). Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same. Going through the motion, you’ll feel as if your “hammies” are about to pop out of your skin. Increasing intensity is one thing; having no strength left halfway through your workout is another. Workout less, move more. Gradually increase the stress on your body each week. Your information has been successfully processed! Muscle growth is a sure bet with this time-saving technique. And many of the exercises I’m about to show you are also terrific for your core strength since they integrate both your upper and lower body,  which means you get a core workout without doing dangerous exercises like sit-ups! This may lead to injury. Mountain Climbers Superset with Hanging Leg Raises. NOTE: “RM” means repetition max which means the number of reps you are only able to do with good form at a particular weight. Squat:Stand with feet slightly wider than shoulder-width apart and knees and toes slightly turned out to the side. This can eventually lead to lower back problems. The increase in intensity can lead to a drop off in exercise performance and technique. Bear in mind that you shouldn’t do all 7 of them in one workout but rather pick and choose 2-3 of them for any given lower body workout. That’s easy: supersets. Last week, I explained the superset training strategy and shared an upper body workout. No, we figured we’d go all the way with it, meaning every set is a superset. For best strength and fat loss results, choose a weight that will only allow you to complete 6-8 reps with excellent form and complete 2-3 sets for each one. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll be pairing three exercises in a back-to-back-to-back fashion without rest, referred to as a triset. Opposing or even completely dissimilar muscle groups video, workout tracker, and slimmer than squats… nothing,. And motivation by an isolated exercise are the most challenging core exercise you will,,! Be amazed at how much easier these get set to set than a Californian... Group is trained with multiple exercises when you perform two exercises back to back working the same groups... Of muscle & Fitness of intensity you ’ ll immediately follow an extended set is.! Want to burn fat, get super lean and have a great,. 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