Tough past week - time for supersets
This week was tough. Lots of basketball coaching and work... so that makes for less time to train. Luckily cooking for myself keeps nutrition in order. Nutrition is the first thing that goes down the drain when we get busy. Any old crap food will do. That has to stop. So nutirion is in order and that means we don't get fat. Now about training...
Shorter workouts - to get over that, I used more supersets (i may actually use this more and more becuase its efficient and trainign quality doesnt drop much) Today it was
Front squat
Rest 1 min
Seated Row
Rest 1 min
Thats 1 set
I did 5 working from sets of 5 reps and down to 2 reps at the end.
Followed by another superset
Single leg deadlifts (one foot in front of the other)
Rest 1 min
Close Grip Bench Press
Rest 1 min
Repeat 4 sets
Followed By another superset
External shoulder rotation
hanging leg raises
Repeat 4 sets
took only 50 mins and the volume of work is high. Supersets are nothing new and I'm not claiming to invent them. But they do have their place (sometimes) so that you can still lift pretty heavy (because you are still getting pretty decent rest time between the same exercises), and yet get enough work done in a short time.
Disadvantage is that there is some let down in terms of recovery between sets because you are doing some other exercse. But its probablty less that you think IF YOU CHOOSE THE PAIRS CORRECTLY.
I suggest an upper body pushing movemnt paired with an upper body pulling movement
E.g. Chinups + shoulder presses
Or a hard lower body movement with an easy( probably lighter weight, or isolation) upper body movement
E.g. Deadlifts + tricep extensions
posted by Coach Jonathan Wong @ 12/29/2006 10:26:00 PM
Comments: 0
