# Weight training center.com: Special Summer Newsletter for " Supersets "

FREE BODYBUILDING INFORMATION & WEIGHT TRAINING TECHNIQUES

Implementing the strategy of SuperSets & "smaller duration" workouts for the summer time

I presume that you had a savage winter-bodybuilding time full of intensity and compliance with the Ultimate Muscle Building Systems weight training program. Your workouts must have been characterized by minimal sets, high intensity and maximum overload.

Now the summer time is here. Dear user, now it's time to seize the opportunity in focusing to transforming your workouts to less intensive, when it comes to lifting more weights. This means that during these "hot days" our system needs to adapt to a new weight-training strategy, in order to prepare our body for the subsequent winter training period.

Here are our summer-time bodybuilding techniques, especially for the holidays:

* Feel free to increase the number of Supersets by one to three, on each workout

Now it's the period to improve our cardiovascular capacity in igniting oxygen, and thus, as a resulting effect, we ultimately succeed to metabolize (burn) fat cells faster and effectively.

Performing supersets not only adds to boosting workouts, but directly targets more muscle fibers as a nonstop effect of muscular contraction and intensity. That way, by implementing supersets, we empower our muscles with continuous overload and trigger growth during recuperation.

In the Ultimate Muscle Building Systems, we elucidated that supersets shouldn't be overused. There's a specific hierarchy to putting-into action supersets in workouts. There's an absolute margin to performing an explicit number of superSETS and an additional SET, could easily OVER TRAIN your system, and be detrimental to your goal to building muscles. So keep up with the program and everything will turn-out fine.

Here's a partial/typical superset scheme when blasting biceps:

** Dumbbell Curls > 2 SETS

1_ 1 SET X 12 REPS (equals 6 reps for each bicep) MAXIMUM WEIGHTS

now rest for 2.30' (minutes), and move on to the next SET...

2_ 1 SET X 14 REPS (equals 7 reps for each bicep) 90% OF MAXIMUM WEIGHTS

now DON'T stop, just move for a (1) superset with Hammer Curls

2b_ Hammer Curls * Superset

1 SET X 15 REPS or to failure USE MODERATE WEIGHTS

How many supersets per muscle group?

Implement 2-4 supersets for the summer time, and 1-3 supersets for your "muscle-gain" period, which is during the winter.

I would like to post once more, further info about the concept of adjusting the program to fit your specific needs, because each organism is unique. That's why the UMBS (Ultimate Muscle Building Systems) program promotes the "identical exercises", which is to swapping to new exercises per training session, for each "next" workout session.

To better understand the "identical exercises" and the techniques, please study once more the following report on identical exercises.

Applicable Report for users only:

In the program, we talked about switching exercises for every 1-2/3, weeks to surprise muscles. We also defined the term "identical exercises".

Identical exercises to focus your efforts:

Example:

T-Bar rows for Week 1,2 swap with Barbell Rows for Week 3,4
Shoulder Barbell presses for Week 1,2 swap with Dumbbell presses for Week 3,4
Barbell curls with dumbbell curls
Concentration curls for Week 1,2 swap with cable curls for Week 3,4

The best way to figure out which exercises are ideal for any given training session, is to mentally program your self 1 day before by visualizing the workout, or even during the workout.

Rely on your instinct and body to find which identical exercises are the best for any given day. Remember: Variation with the *right* exercises, is the key to keep every training session, full of adrenaline!

Phenomenally, the Ultimate Muscle Building Systems, is spread-out in only 6 1/4, A4 pages, but in reality, is a boundless, gigantic program with numerous underlying concepts.

It's developed to meet your personal needs, with the core of success in the certainty that only science defines. Read carefully the The 5 RULE-Guide to Ultimate Bodybuilding Workouts report in the private area.

This Month's Top Asked Question by a fellow UMBS user

I firmly believe, that some questions I received via-email, will definitely benefit other users of the UMBS weight training system. So here's a related question, posted by David Meade from Great Britain.

Question

"Due to the popularity of doing chest on mondays for everyone, I train legs and abs. Will this have a detrimental effect on my growth, with regards to the rest of the programme.
Apart from this my programme was almost identical, in relation to the muscle groups and days which they are trained. Could I apply your workouts or routines to my daily programme and get the same results?"

Anwser: No, Legs+Abs is a fine combination and I highly recommend it. Regarding your question on changing the program, please don't! You can change it by increasing the repetitions for the summer time only, when we train to shed-off bodyfat and retain muscle tissue.

The trick here when training during the "hot days" (summer days), is to perform more supersets and slightly reduce the timeouts between SETS. For example if we trained chest with a total of 6 SETS, we could add one to three supersets and perform a total of 9 sets.

Supersets are ideal when we finish-off with a certain muscle area, during the last SETS. Never start working-out with supersets... ever. This technique works fine in order to trick muscles to "think" that "they" produce extra overloads, thus more growth. Also don't superset on each workout. The perfect superset ratio is 2:1.

Take workouts-off for at least 35 days for the summer time and enjoy the sea! That's what I will be doing to recuperate and freshen-up our nervous central system for a productive winter. More reports coming in September the 10th in the Private Area of the Ultimate Muscle Building Systems.

Yours,

George Papazoglou

Useful resources:

Remembrances & inspirational talking for Mike & Ray Mentzer

Explosive Growth

Home gym equipment

-- END OF JUNE NEWS 2002 --

This article maybe freely republished/printed as long as it is left intact, including hyperlinks and author's credits

Read the Next Newsletter

Go to the Main Page