Weight Training With Super Sets
While circuit weight training or super setting on machines is a good technique, I believe it becomes a great technique when used with free weights. One of the best ways to maintain, improve and develop muscles is to train with free weights. The free weights place a higher demand on the smaller stabilizer muscles that assist larger muscles. Free weights make it possible to use very light weight or heavy weight, and you can make alterations in movement to alleviate strain or stress on joints, tendons and ligaments. Since you have complete control of the weights and range of motion you can target certain muscle groups and literally reshape your body.
To begin I always warm up muscles by doing some form of cardio, on a stationary bike, elliptical machine or tread mill and only for five minutes or so. I notice that if I do cardio for very long there's not much strength left for weight training. Warming up muscles and getting circulation going is very important as this helps to prevent injury.
Once warmed up I work my legs first, the reason for this being, they are the largest and hardest muscles in the body to work. If I do my upper body first I will be too fatigued and most likely won't be able to get optimal results for my legs. I use machines to work legs, but still super set them, so that while one group of muscles is working the other is resting.
At this point, it's time to work upper body. I arrange the free weights next to the bench. And arrange them by weight; I put 25 lb dumbbells first, then 20 lb., 15 lb. and last of all 10 lb. This is how I set up the circuit so that after I do a set I can quickly grab another pair of weights and keep going. I begin with my back; it's the largest muscle in the upper body and is alternated with the chest. Then move on to smaller muscle groups such as shoulders that are alternated with abs, then biceps alternated with triceps.
Additionally, super setting allows you to save time and work all muscle groups in one day as opposed to going to the gym every day to work one or two muscle groups. Beginners should probably weight train three days a week. If you just want to maintain two days should be sufficient. Personally, I could have never reached my exercise goals without free weights and using super set techniques.
Finally, I strongly suggest that you seek a professional trainer before starting any weight training program, so that you can achieve optimum results and stay injury free.
By Sonni Carr
by Sonni Carr http://www.moonbowchaser.com http://www.squidoo.com/feedthechildren
Source: http://ezinearticles.com/
Added: July 18, 2008
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