Number One Tip to Maximize your Strength Training

Best Weight Loss Easton MD

SUPERSETS!!!!

You already know what they are and how they make your body feel.  

Think Fran.  

Sorry.....but it's a pull and a push,  two opposing movements that when coupled will leave you flat on your back, gasping for air.  

Basically, it's any two exercises done back to back with no rest.  When we have lifting couplets, you are performing supersets.  This method in a small group setting allows us to increase the amount of work you do in a very efficient time. This is volume training--more reps, less time.  

There are many ways to perform a superset--using agonist muscle groups or antagonist groups, or maybe you work two muscle groups in a set that aren't related at all.   Agonist muscles are synergistic--they work together.  An example would be a set of squats followed by a set of lunges.  Antagonist muscles perform opposite movements, such as a push or a pull,  press and pull, or flexion and extension (quads, hamstrings acting on the knee).  An example might be a bench press with a ring row.  The last example would be working your arms and your legs in the same set--like our back squat/press combo.  

Here are a couple more examples of each that are very common to our programming:

Wall ball/bent over row

OHS/Deadlift 

Push ups/ring rows

Thrusters and pull ups

box jumps/lunges

As efficient as these are, it is important to know just how bad of a hurt they can put on you! Again, think Fran.  In fact, think about all of the Girls: 

Helen:  Running, swings, pull ups.  (butt butt arms)  

Reminds me of Duck Duck Goose

Grace:  Clean and jerk (back and legs/ shoulders and legs)

Angie:  Pull Push sit squat (arms, arms and core back,  core abs,  butt)

Kelly:  wall ball, box jump, run.  (leg, leg, leg)

So the next time you are about to perform a workout that has a name...

           YOU KNOW WHY IT HURTS SO GOOD!!!