The supersets or the ladder of sets are solely meant for those bodybuilders who have strongly developed their foundations. Whether you are among those bodybuilders depend completely upon your confidence. If you are lifting weights for more than 6 months and at least 3 times per week then you must be ready for the next level.
Bodybuilders qualified for the advanced training program should always work upon different muscles on alternate days so that their body get adequate rest to repair the muscles. Yes, your body needs at least 48 hours of rest after a rigorous workout to repair the torn muscle fibres. It is this muscle repairing that is responsible for muscle building and mass development.
If you are performing any compound exercise, the muscles surrounding the target muscle also get fatigued. For this reason you need to schedule your routine in such a way that the muscles in close neighbourhood also get some rest along with the target muscle. You can perform arms, chest and back on Monday, Wednesday and Friday respectively, legs on Tuesday and abs on Thursday. This routine is appropriate for all the advanced bodybuilders. Do not forget to record your workouts to check your improvements.
3 Bodybuilding Workout Programs Tips
Splitting the Routine
This error is quite common among the novice bodybuilders who perform only those exercises that seem quite easy and favourable to them. Many newcomers can be seen inside a gym performing only bicep curls and bench press while ignoring the deltoids, abs and legs exercises.In order to build a symmetrical body you need to work upon all the body parts equally. Imbalances in training will not lead to the development of an ideal physique that you dream about.
Ladder Up or Ladder Down
Laddering up or down the sets helps to build muscle mass. This is how you challenge yourself by setting the last set as the benchmark and workout intelligently. For example, you are working on your chest muscles and you are performing bench press. Set the resistance to a level where you can perform the exercise effectively in its proper form.
Using feather-light weights may help you to complete the sets but they will have no effect on your muscles. After setting the ideal weights, perform 3 sets with 10, 15 and 20 repetitions respectively. This is ladder up. You can also perform ladder down by decreasing the repetitions over sets to gain strength and muscle mass.
After lifting weights for at least six months continuously without any long vacations or interruptions, you must be experienced enough to understand the baseline of fitness. This experience is sufficient to avoid muscle strains and joint injuries during workout. Supersets combine two or more exercises that target the same muscle group. For example, you are working upon your quadriceps and you start with leg extensions.After completing one set, move to the floor for lunges and then complete the supersets with walking lunges. During the walking lunges try to hold on to light weight dumbbells like 5 or 10 pounds and always try to replenish the lost body-water throughout the workouts.