PRE AND POST EXHAUSTION SUPERSETS - by GLEN TITHER

PRE and POST EXHAUSTION SUPERSETS

Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk

In my opinion one of the best forms of resistance training has to be 'supersets'.
The demand placed on the muscular system, as a direct result of virtually no rest between 2 exercises, is amazing; and has the potential to produce remarkable results.

Probably the most popular method of  working with supersets is with apposing muscle group pairings e.g. Triceps & Biceps, Chest & either Back or Trapezius, Quadriceps & Hamstrings etc. However, with the right choice of exercises, practically any compination is possible.
I often pair the muscle groups as follows:
Workout 1: Trapezius & Shoulders
Workout 2: Chest & Biceps
Workout 3: Back & Triceps
Workout 4: Legs & Calves
Detailed reasons for this particular split can be found in my blog: "OPTIMUM BODY PART SPLIT FOR SUPERIOR TRAINING RESULTS".

Two excellent methods of using supersets are Pre-Exhaustion Supersets and Post Exhaustion Supersets.
Both of these versions require you to work the same muscle group for both exercises, rather than opposing ones.
Exercise selection is the key. You must select compound exercises, together with isolation exercises which will place the most demand on the agonist/prime mover chosen for the compound exercise. e.g. Barbell Bench Press (compound exercise for the chest, but also engages the shoulders & triceps) and Dumbbell Flyes (isolation exercise for the chest).

When you work the muscles in this way you'll find that your resistances will change slightly, as a direct result of the fatigue caused by the first exercise, and the fact that the demand is still being placed on the same muscle group.

Rest periods, after each pairing has been completed, should still be 60 - 90 seconds.

As with most supersets workouts, repetition ranges are really down to the individual and their chosen goal.

1-5:     relative strength;

6-8:     optimal compromise of maximal strength and hypertrophy;

7-12:   best hypertrophy gains leading to maximal strength;
13-20: strength endurance gains and lower hypertrophy gains.

The only difference between Pre and Post-Exhaustion Supersets is the order in which you place the compound and isolation exercises.
Pre-Exhaustion requires you to complete an isolation exercise, followed directly by a compound exercise; whereas Post-Exhaustion requires the opposite (a compound exercise followed directly by an isolation exercise).

Some muscle groups have very few, if any, compound exercises e.g the biceps and calves. However, the same demand can still be placed on these muscles simply by chosing exercises which require the most effort to perform (and using them as if they were compound exercises) e.g. barbell bicel curls because of their muscular engagement of both heads of the biceps brachii, brachialis, brachioradialis pronator teres and group of wrist flexors; and dumbbell concentration curls which is considered as a more isolation move.

Please see an example 4 day Post-Exhaustion Supersets workout below.

If you chose to work through a Pre-Exhaustion Supersets workout then you can simply reverse the exercise pairings, so that you perform the isolation exercise before the compond exercise.

For the example workouts below I have chosen to pair the muscle groups as follows: Chest & Trapezius; Back & Shoulders; Triceps & Biceps; Legs & Calves.

Chest & Trapezius
30 Degree Incline Barbell Bench Press superset with
Suspension Trainer Chest Flyes
Decline Bench Barbell Bench Press superset with
Dumbbell Chest Flyes
EZ bar Close Grip Upright Rows superset with
Seated 60 Degree Incline Dumbbell Shrugs
Barbell Hanging High Pulls superset with
Barbell Shrugs

Back & Shoulders
Alternate Grip Pull-Ups superset with
EZ Bar Shoulder Width Grip Pullovers 
Barbell Bent Over Rows superset with
Suspension Trainer T, Y, I, Face Pull (1 of each = 1 repetition)
Seated Barbell Military Shoulder Press superset with
Dumbbell Lateral Raises
Seated Dumbbell Arnold Press superset with
Dumbbell Alternate Arm Front Raises

Triceps & Biceps
Flat Bench EZ Bar Close Grip Presses superset with
Incline Bench Dumbbell Tricep Extensions
Raised Leg Dips superset with
EZ Bar California Press
EZ Bar Bicep Curls superset with
Dumbbell Preacher Curls
Dumbbell Hammer Curls superset with
EZ Bar 21's

Legs & Calves
Barbell Front Squats superset with
Dumbbell Walking Lunges
Barbell Deadlift superset with
Stiff Leg Deadlifts / Romanian Deadlifts
Seated Barbell Soleus Raises superset with
Donkey Raises
Seated Barbell Soleus Raises superset with
Dumbbell Calf Raises

GERMAN VOLUME TRAINING - by GLEN TITHER

GERMAN VOLUME TRAINING (GVT)

Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk

'Overload', especially in the form of regular workout changes, is one of the simplist things you can do to ensure you continue on a path to progression, and goal achievement.
Performing different repetition and sets ranges, trying different training principles, and different forms of training etc, not only keeps your workouts fresh and places huge demand on your muscles, but very importantly keeps you mentally stimulated too.

One of the most popular questions in resistance training is how to pack on lean muscle mass.
With this in mind one of the best training principles is the 10 set principle, or as it is better known - German Volume Training.
Strength & conditioning coaches worldwide regularly use this principle as it is excellent for athletes who need to pack on muscle in the off-season.

The most popular rep/set range is 10 sets of 10 repetitions. However, if you've read any of my other blogs you'll know that I like to do things differently, especially as I believe that every training principle can be improved upon; but mainly because I strongly believe that everyone is an individual, and as such will respond differently to training stimulii.
The change I've made is slight, but important if increases in lean muscle mass is your main goal.
After thoroughly testing different repetition ranges for this particular training principle, my preference is 10 sets of 9 repetitions. Choosing a repetition range of 7-12 is known for achieving the best hypertrophy gains leading to maximal strength. By all means play about with 10 sets of 7,8,9,10,11 or 12 repetitions, to find which range achieves the best lean muscle mass gains for you. Whichever number of repetitions you pluck for, you must ensure you are able to perform the same number of reps for all 10 sets.
Once you have decided on the number of repetitions you are going to work with you'll need to chose the right resistance. You want to chose a weight you can lift for double the number of repetitions e.g. 14RM (rep max) for 7 reps; 16RM for 8 reps; 18RM for 9 reps; 20RM for 10 reps; 22RM for 11 reps; and finally 24RM for 12 reps.
As well as the 2 compound exercises, I have chosen to finish off the workouts with 2 isolation exercises to completely stress the relevant muscles for 2 supersets of 6 - 8 reps.

As with most other training principles, I recommend that you design and perform your own GVT workouts for a minimum of 4 weeks, to allow for adaptation, but for no longer than 6 weeks, to ensure you/your muscles don't plateau.
As always, you must look to increase the resistances once you can perform all 10 sets in strict form, without using forced reps, or having to increase your rest periods.

Some people question the value of the first few sets, especially as they will feel lighter than you will have been used to, if you normally work to muscular fatigue with each set. However, as a result of exercise choice, the fact that you perform the exercises as supersets and that you must only have 60 seconds rest between, results in cumulative fatigue.

You must perform only one exercise per bodypart; as a result you'll need to chose compound exercises, which recruit multiple muscle groups, as opposed to single muscle group isolation exercises.

I have chosen bodypart splits inkeeping with the theory within my blog OPTIMUM BODY PART SPLIT FOR SUPERIOR TRAINING RESULTS All exercises are 10 sets of 9 repetitions unless stated.

Try the workouts below for starters. By all means get in touch and let me know how you get on.

Legs
Barbell Raised Heel Front Squats superset with
Barbell Stiff Leg Deadlifts
Dumbbell Alternate Leg Step Lunges (2 x 6-8 Each Leg) superset with
Barbell Deadlifts (2 x 6-8)

Back & Triceps
Neutral Grip Pull-Ups (use a suspension trainer if you cannot complete all prescribed repetitions) superset with
Lying EZ Bar Close Grip Presses
Incline Bench Prone Dumbbell Rows (2 x 6-8) superset with
Seated EZ Bar Overhead Tricep Extensions (2 x 6-8)

Trapezius & Chest
EZ Bar Close Grip Upright Rows superset with
Flat Bench Barbell Chest Press
Barbell Shrugs (2 x 6-8) superset with
30 Degree Incline Dumbbell Flyes

Shoulders & Biceps
Seated Dumbbell Shoulder Press superset with
EZ bar Bicep Curls
Incline Bench Prone Dumbbell Lateral Raises (2 x 6-8) superset with
Incline Bench Dumbbell Preacher Curls (2 x 6-8 each arm)

Triceps & Biceps
EZ Bar California Press superset with
Seated Dumbbell Zottmann Curls
Decline Bench Dumbbell Tricep Extensions (2 x 6-8) superset with
Close Grip Chin-Ups (2 x 6-8)

HOW BEST TO INCREASE YOUR BICEP & TRICEP STRENGTH AND SIZE. - by GLEN TITHER

TURN YOUR WATER PISTOLS INTO BIG GUNS!!

Website: www.gtpersonaltrainer.co.uk

Email: glen@gtpersonaltrainer.co.uk

If you think about it, progression in the vast majority of gym based exercises is linked to the overall strength of the arms. For example:

How do you expect to increase the resistance you push during the standard Barbell Bench Press, where arm extension is so important, if the strength of your triceps is not addressed? 

How do you expect to increase the number of strict repetitions when performing Pull-Ups, where arm flexion is so important, if the strength of your biceps is not addressed? 

These are just 2 examples; when you think about all the gym exercises that are aimed at one particular muscle group but require the assistance of the arms, to enable the specific muscle to be worked, the list really is endless. 

For optimal arm development exercise selection is paramount. You must choose the right exercises that will ensure growth in every single muscle fibre. The muscles in the upper arms are Biceps Brachii, Brachialis and Triceps Brachii.

 
Each exercise you choose should focus on each muscle individually. A tip to remember which bicep head you are hitting is to picture where your arms are in relation to your torso.
Exercises with your elbows in front of your torso, e.g. preacher curls, concentration curls, cable curls, suspension trainer curls etc, will hit the long head for biceps peak.
Exercises with your elbows behind your torso, e.g. incline dumbbell curls, drag curls, will hit the short head for length and fullness. 
To hit the brachialis there really is no substitute for dumbbell or cable hammer curls.  

The triceps respond differently to biceps because the majority of tricep exercises place a high demand on all three heads. However, certain exercises do tend to place more of a demand on particular heads than others. For example: hit the long head with dumbbell, barbell or cable overhead tricep extensions.
Add mass to the lateral head with pushdowns or lying dumbbell/barbell tricep extensions. Finally, hit the medial head close grip presses or raised leg bench dips.

Biceps Brachii: the muscles of the upper arm, specifically the front. The muscle attaches to the coracoids process of the scapula (shoulder blade) and the radial tuberosity of the radius (long, outer bone in the forearm). The biceps have 2 aspects:

1.       Short head: runs along the inside of your upper arm from the pectoral deltoid tie in to your elbow; and although it is the shorter of the 2 heads, it is responsible for the length of the biceps.

2.       Long head: extends along the outside of the upper arm between your brachialis and the short head; it is this long head which is responsible for the biceps’ peak.

Brachialis: the muscle of the upper arm, specifically the front, underneath the short and long heads of the biceps brachii. This muscle attaches just above midway to the humerus (long bone in the upper arm) and the ulna tuberosity of the ulna (inner long bone in the forearm).

Triceps Brachii: the muscles of the upper arm, specifically the back. The muscle attaches to the scapula (shoulder blade) and humerus (long bone in the upper arm). The triceps have 3 aspects:

1.       Lateral head: the muscle furthest away from the torso, curving inwards.

2.       Long head: situated closest to the latissimus dorsi (lats) when your arms are by your sides.

3.       Medial head: lies underneath both the lateral and long heads and adds thickness.

For strength development you should use as heavy resistance as you can, just as long as you perform every aspect of the exercise under control and with strict form. Try 2 - 4 sets of 6 - 8 repetitions.

For more excellent biceps and triceps exercises please see the workout breakdowns within my articles (1-3RM/6-12RM and 1-3RM/6-9RM) relating to my own testing and adaptation of the well known 1-6RM training principle.