Blog Entry 6
This article is part 6 of a series of articles that explain The 4 x 10 Workout, which consists of four phases of training. The first phase is based on giant-sets for the same muscle group. The second phase consists of super-sets in which two different exercises are performed in succession for the same muscle group. The third training strategy is based on performing super-sets for opposing muscle groups, and the third strategy will also be the focus of this article. If you need to refer to the content from previous articles, you can do so by clicking on the following link:
From Giants To Pyramids: The 4 x 10 Workout
The following is a continuation of the series of articles which picks up at chapter 10.
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Chapter 10
Super-Sets For Opposing Muscle Groups
The type of training discussed in the previous chapter was based on doing super-sets consisting of two consecutive exercises for the same muscle group. The content of this chapter is also focused on super-sets, however, the super-sets are to be performed for opposing muscle groups instead of the same muscle groups.
It is possible that you are uncertain as to the meaning of opposing muscle groups. Just to review, opposing muscle groups are generally located opposite from one another on the body and they also have the opposite function. Examples of super-sets consisting of opposing muscle groups are listed below:
Super-set a chest exercise with a back exercise.
Super-set a quadriceps exercise with a hamstring exercise.
Super-set a biceps exercise with a triceps exercise.
Note:
In this program, deltoid muscles and calf muscles will be worked together in a super-set. These two muscles are not opposite of each other, but they have totally different functions.
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Exercise Selection
When selecting exercises for each muscle group, you only need to choose one exercise for each muscle group. The exercises that you choose for each muscle group are based on your own preference, but examples will be given later in this chapter.
Exercise Order Will Allow Heavier Weights
The order in which you do your exercises is important. When the super-sets are performed in the right order, you will have more rest between sets for the same exercise than you did when performing giant-sets and super-sets for the same muscle groups. The added recovery time between sets will reduce fatigue which will allow you to lift more weight than you were able to use when performing giant-sets and super-sets for the same muscle groups. Of course, this is part of the design of using progressively heavier weights as you progress through the four phases of training.
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Workout Structure
The structure of the workout is based on the following exercise order when training chest, back, quadriceps and hamstrings:
Do two super-sets for your chest and back followed by
two super-sets for your quadriceps and hamstrings
Repeat the procedure listed above
After doing the super-set in the order listed above, you will have completed a total of four sets each for chest, back, quadriceps and hamstrings.
The next step is to perform super-sets for your deltoids and calves, and super-sets for your biceps and triceps as follows:
Do two super-sets for deltoids and calves followed by
two super-sets for biceps and triceps.
Repeat the procedure listed above:
After doing the super-sets according to the procedures that are outlined above, you will have completed a total of four sets each for deltoids, calves, biceps, and triceps, and you will have completed the workout.
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Super-Set Workout for Opposing Muscle Groups
The following is an example of a workout based on super-sets for opposing muscle groups that will add up to a total of 4 sets of 10 reps for each muscle group:
1st Super-Set for Chest and Back
Bench Press for 1 set of 10 reps followed by Seated Pulley Rows for 1 set of 10 reps
2nd Super-Set for Chest and Back
Bench press for 1 set of 10 reps followed by Seated Pulley Rows for 1 set of 10 reps
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1st Super-Set for Quads and Hamstrings
Goblet Squats for 1 set of 10 reps followed by Leg Curls for 1 set of 10 reps
2nd Super-Set for Quads and Hamstrings
Goblet Squats for 1 set of 10 reps followed by Leg Curls for 1 set of 10 reps
3rd Super-Set for Chest and Back
Bench Press for 1 set of 10 reps followed by Seated Pulley rows for 1 set of 10 reps
4th Super-Set for Chest and Back
Bench Press for 1 set of 10 reps followed by Seated Pulley Rows for 1 set of 10 reps
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3rd Super-Set for Quads and Hamstrings
Goblet Squats for 1 set of 10 reps followed by Leg Curls for 1 set of 10 reps
4th Super-Set for Quads and Hamstrings
Goblet Squats for 1 set of 10 reps followed by Leg Curls for 1 set of 10 reps
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After completing four super-sets for chest and back, and four super-sets for quadriceps and hamstrings, you will move to the second half of the workout by switching to super-sets for deltoids and calves, and super-sets for biceps and triceps. The following is an example this portion of the workout:
1st Super-Set for Deltoids and Calves
D.B. Side Lateral raises for 1 set of 10 reps followed by Standing Calf Raises for 1 set of 10 reps
2nd Super-Set for Deltoids and Calves
D.B. Side Lateral Raises for 1 set of 10 reps followed by Standing Calf Raises for 1 set of 10 reps
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1st Super-Set for Biceps and Triceps
Seated D.B. Curls for 1 set of 10 reps followed by Triceps Press-Downs for 1 set of 10 reps
2nd Super-Set for Biceps and Triceps
Seated D.B. Curls for 1 set of 10 reps followed by Triceps Press-Downs for 1 set of 10 reps
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3rd Super-Set for Deltoids and Calves
D.B side Lateral Raises for 1 set of 10 reps followed by Standing Calf Raises for 1 set of 10 reps
4th Super-Set for Deltoids and Calves
D.B Side Lateral Raises for 1 set of 10 reps followed by Standing Calf Raises for 1 set of 10 reps
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3rd Super-Set for Biceps and Triceps
Seated D.B. Curls for 1 set of 10 reps followed by Triceps Press-Downs for 1 set of 10 reps
4th Super-Set for Biceps and Triceps
Seated D.B. Curls for 1 set of 10 reps followed by Triceps Press-Downs for 1 set of 10 reps
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Remember to move quickly from exercise to exercise within the same super-set, and to move quickly when switching from one super-set to a different super-set.
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Intensity and Level of Effort
In the previous two chapters, the guidelines for the level of intensity (i.e. level of effort) were based on using poundages that allow you to maintain a steady even rep pace for 10 reps, no more, no less. This guideline will change a little bit when doing super-sets for opposing muscle groups because your first super-set should be a little easier than your second super-set. Your first super-set should be performed with a poundage that you can use for about twelve even paced reps, but you will not do twelve reps, you will only do ten. Since you are doing two consecutive super-sets for the same two muscle groups, your muscles will not have a chance to fully recover before you do the second super-set. This means you won’t be as strong for the second super-set as you were for the first super-set and the same poundage will be more difficult to lift. The result is that you won’t feel like you could do twelve even paced reps for your second super-set. Most likely, ten reps will feel like the limit of reps that you can perform using a steady even rep pace for your second super-set.
The guidelines for intensity will change slightly again when doing workouts consisting of giant-set circuits. An example of this type of workout will be discussed in the next chapter along with how to select poundages that result in the right amount of intensity of effort.
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Next Blog
In the next blog, Giant-Set Circuits will be discussed. Until then, God bless you with the best of training.