Super-sets allow you to get more work done in half the time.<\/p>\n
They are a great tool for building SUPER strength and producing the magic chemical, “Lactic Acid.”<\/p>\n
Lactic Acid<\/strong><\/p>\n Lactic acid unleashes your body\u2019s natural ability to break down muscle tissue and grow it back bigger… fuller… leaner… stronger\u2026<\/span><\/span><\/p>\n Lactic acid forces your body to release floods of testosterone which swell your muscles in size… strengthening<\/b> your muscles with human growth hormones as well you bolster your dopamine and serotonin levels.<\/p>\n Special cells called \u201cLeydig\u201d use lactic acid to suck up cholesterol and convert it into testosterone.<\/p>\n In turn this lowers your free cholesterol count and releases human growth hormone which in turn raids<\/b> your fat cells for emergency fuel to strip away fat<\/i><\/b> from trouble spot areas like your belly.<\/p>\n When lactate triggers in your muscles… You will feel that intense<\/i><\/b> \u201cburn\u201d and the more lactic acid you coax from your muscles… the more powerful the benefits.<\/p>\n Arnold Schwarzenegger<\/strong><\/p>\n Super-setting chest and back was popularized by none other than the man himself, Arnold Schwarzenegger.<\/p>\n When Arnold would train chest he would do a complete 180 and train his back using super-sets to get that amazing PUMP!<\/p>\n This style of training is great for overall strength and size because it applies working opposing muscle groups known as, “antagonist\/agonist training.<\/p>\n You can apply this style of training for other muscle groups below:<\/p>\n Below are 3 super-set exercises that will create the most amount of lactic acid giving you an amazing pump that unleashes the magical hormone lactic acid in half the time.<\/p>\n NOTE:<\/span><\/strong>\u00a0 Each exercise is performed back to back WITHOUT rest.\u00a0 For example, A1-A2 are performed together without rest.\u00a0 Once you complete both exercises, rest for the prescribed amount of time.<\/p>\n If you can find a machine that has the lat pull-down with the chest press on the opposite side, you’ll make this super-set fast and easy.<\/p>\n Sets\u00a0<\/strong> 3<\/span> Reps<\/strong>\u00a0 50 seconds of CTTS (Constant Tension Timed Sets) Rest<\/strong>\u00a0\u00a0<\/span> No rest.\u00a0 Move on to A2. hammer strength incline chest press. How to perform:\u00a0 <\/strong>Use a reverse grip and perform a reverse lat pull down for 50 seconds without resting.\u00a0 You are not counting reps but timing them for 50 seconds using a timer.\u00a0 Once finished move on to incline chest press. Sets\u00a0<\/strong> 3<\/span> Reps<\/strong>\u00a0 50 seconds of CTTS (Constant Tension Timed Sets) Rest<\/strong>\u00a0\u00a0<\/span> Rest 2 minutes and repeat super-set 2 more times How to perform:\u00a0 <\/strong>Following the reverse lat pull-down perform 50 seconds of hammer strength chest press without resting.\u00a0 You are not counting reps but timing them for 50 seconds using a timer.\u00a0 Once you’ve finished rest for 2 minutes and go back to performing reverse grip lat pull-downs. Sets\u00a0<\/strong> 3<\/span> Reps<\/strong>\u00a0 12-15<\/span><\/span><\/p>\n Rest<\/strong>\u00a0\u00a0<\/span> No rest.\u00a0 Move on to B2. dumbbell rows. How to perform:\u00a0\u00a0<\/strong>\u00a0 Choose a weight 60-70% of your 1 rep max and perform 12-15 reps of chest press on a stability ball. Once finished move on to dumbbell rows.<\/span><\/span><\/p>\n Dumbbell rows are nothing new for creating thickness in the lats.<\/p>\n They are also a great mass builder when done right without swinging the weight.<\/p>\n Sets\u00a0<\/strong> 3<\/span> Reps<\/strong>\u00a0 12-15<\/span><\/span><\/p>\n Rest<\/strong>\u00a0\u00a0<\/span> Rest 2 minutes and repeat super-set 2 more times. How to perform:\u00a0 <\/strong>Perform 12 heavy reps with a DB while kneeling the opposite leg on a flat bench.\u00a0 Row the dumbbell up with a 2 second isometric hold at the top and then lower the weight using a 4 second eccentric motion on the way down getting a full stretch at the bottom of the movement. Once you’ve finished rest for 2 minutes and go back to performing stability ball chest presses. The pec dec is a great way to finish off your chest training.<\/p>\n Sets\u00a0<\/strong> 3<\/span> Reps<\/strong>\u00a0 20<\/span><\/span><\/p>\n Rest<\/strong>\u00a0\u00a0<\/span> No rest.\u00a0 Move on to C2. straight bar lat push-downs. How to perform:\u00a0 <\/strong>Sit down on the pec dec and keep your elbows bent in the starting position.\u00a0 As you perform the movement for 20 reps straighten out your arms and squeeze your chest as hard as you can.\u00a0 Once finished move on to straight bar lat push downs.<\/span> Straight bar lat push-downs are a great way to finish any back workout.<\/p>\n Sets\u00a0<\/strong> 3<\/span> Reps<\/strong>\u00a0 20<\/span><\/span><\/p>\n Rest<\/strong>\u00a0\u00a0<\/span> Rest 2 minutes and repeat super-set 2 more times How to perform:\u00a0 <\/strong>Stand tall and grab the straight bar and perform 20 reps by pulling the bar towards your knees and contract the lats.\u00a0 Come back to the starting position and keep your lats contracted while getting a full stretch.\u00a0 Once you’ve finished rest for 2 minutes and go back to performing the pec dec.<\/span><\/span><\/p>\n If you\u2019ve tried exercising before and can\u2019t seem to get in the shape you want or maybe you feel stuck in a rut and you\u2019re no longer seeing the results you once were\u2026 it\u2019s not your fault.<\/p>\n Brand new research published in the US National Library of Medicine confirms\u2026<\/p>\n Traditional Gym Workouts Can Freeze Your Testosterone Production\u2026&<\/strong> Release The #1 Enemy To Your Manhood – The “Low T Accelerator” – To Attack Your Muscles And Cells [11, 12]<\/strong><\/p>\n This can cause scary and embarrassing side-effects like muscle decay, strength loss, slowed metabolism, erectile dysfunction, chronic fatigue, brain fog, diabetes\u00a0and Can Even Cause Heart Attacks! [13]…<\/p>\n Yes you read that right…<\/p>\n But don’t worry, it doesn’t have to be this way. Because…<\/p>\n If you\u2019re over (or approaching) 35-40 years old and you want to rewind time on your physique and pack on muscle FASTER than guys half your age, click here<\/a>. <=<\/p>\n After you try it, you\u2019ll feel like you stepped into a testosterone time machine and regained your energy, libido and drive too. And to prove it…<\/p>\n![\"chest\"](\"http:\/\/turnaroundfitness.com\/wp-content\/uploads\/2016\/11\/arnold-schwarzeneggers-mammoth-chest-and-back-workout-facebook-960x540.jpg\")
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Super-Set #1<\/strong><\/span> – Hammer Strength Reverse Grip Lat Pull-Down Super-Set with Hammer Strength Incline Chest Press<\/strong><\/h3>\n
A1.\u00a0 <\/span>Hammer Strength Reverse Grip Lat Pull-Down<\/h4>\n
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\n<\/span><\/span><\/p>\nA2.\u00a0 <\/span>Hammer Strength Incline Chest Press<\/h4>\n
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Super-Set #2 –<\/span> <\/strong><\/span>Stability Ball Dumbbell Chest Press Super-Set with Dumbbell Rows<\/h3>\n
B1.\u00a0 <\/span>Stability Ball Dumbbell Chest Press<\/h4>\n
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\n<\/span><\/span><\/p>\nB2.\u00a0 <\/span>Dumbbell Rows<\/h4>\n
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Super-Set #3 – <\/span><\/strong><\/span>Pec Dec Super-Set with Straight Bar Lat Pull-Down<\/h3>\n
C1.\u00a0 <\/span>Pec Dec<\/h4>\n
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\n<\/span><\/p>\nC2.\u00a0 <\/span>Straight Bar Lat Push-Down<\/h4>\n
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\n<\/span><\/span><\/p>\nWhat’s Next?<\/h3>\n
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