#supersets

📌 Do you want to get more out of your workouts in less time? Supersets are the way to go! Let’s get into how you can add supersets to your routine for better results! 🔥

1️⃣ What are supersets?

➡️ Supersets are two exercises done back to back with no rest in between. They can be the same muscle group or opposing muscle groups for a more efficient workout.

2️⃣ Benefits of Supersets

➡️ Time Efficiency: Get done faster by reducing rest time.

➡️ Increased Intensity: Push your muscles harder for more strength and endurance gains.

➡️ Enhanced Calorie Burn: Increase your heart rate for more calorie burn even after your workout.

➡️ Improved Muscle Balance: Working for opposing muscle groups in one superset helps improve overall muscle balance and symmetry.

3️⃣ Types of Supersets

➡️ Agonist Superset: Same muscle group, e.g. bicep curls followed by hammer curls.

➡️ Antagonist Superset: Opposing muscle groups, e.g. bench press with bent-over rows.

➡️ Compound Superset: 2 compound exercises, e.g. squats followed by deadlifts.

➡️ Isolation Superset: Isolation exercises, e.g. leg extensions followed by leg curls.

4️⃣ How To Add Supersets To Your Routine?

➡️ Plan Ahead: Choose exercises that work well together and require minimal equipment changes.

➡️ Focus on Form: Keep proper form to avoid injury, especially as you get tired.

➡️ Start Slow: If you’re new to supersets, start with lighter weights and gradually increase intensity.

➡️ Rest Strategically: Rest only after you complete a full superset, not between exercises.

5️⃣ Example Superset

➡️ Chest and Back: Bench Press + Bent-Over Row 10 reps x 3 each

➡️ Legs: Squat + Deadlift 8 reps x 3 each

➡️ Arms: Bicep Curl + Tricep Dip 12 reps x 3 each

➡️ Core: Plank + Russian Twists 30 seconds x 3 each

➡️ Supersets are a great way to level up your fitness. Whether you want to save time, increase intensity, or burn more calories, supersets have got you covered. Try it out on your next workout and see the difference. 🔥

3 Supersets for Bigger Arms

3 Supersets for Bigger Arms

Hey Fit Fam!

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BALLISTIC PRE WORKOUT

Build A Massive Chest With These Exercises

If you're a seasoned lifter seeking for new techniques you've never thought of to kick-start your chest training, you're in the right place. Check out these 3 important tips:

#1 Front-load your workout with a focus on strength.

To get the most out of your workout, push the heaviest weights for 6-8 reps early on when you're freshest. Sure, you can do 12 rep sets on your first exercise, but that means you'll be using a smaller weight and pushing it to the hypertrophic limit. That's not a wise trade-off for your first exercise, because that's the only time you'll be able to handle your biggest loads during your training session.

Go super hard in the beginning when your energy is at its highest and when you start to fatigue, take your training to failure with other measures besides just using heavy weights.

What is the definition of "heavy"? Start with a weight that is 80-85 percent of your one-rep max—a weight that you can do for 6-8 reps. Mechanical stress, which impacts the integrity of skeletal muscle cells and is known to have a big influence on muscle growth, is more affected by this. Your capacity to lift your heaviest weights will gradually deteriorate after your initial exercise due to cumulative tiredness.

When it comes to chest day, start with a multi joint press. These exercises recruit a greater amount of muscle mass and produce a stronger anabolic stimulation. As a result, the bench-press family is your most diverse set of exercises.

#2 Use Variations To Target Your Pecs In Different Ways

Changing things up is as simple as swapping out that set bench for an adjustable one. Adjustable benches provide a plethora of different exercise options. Adjust your adjustable bench to a level position and then one notch higher. Have you ever tried training at this slightly slanted angle? What if you turn it up a notch, or even slightly more than your typical incline, until it's very steep? Each of these alterations modifies the way the chest musculature is recruited, as well as the delts' involvement.

The steeper the bench, the higher the point of maximal stimulation on your chest becomes—at the cost, of course, of increased delt recruitment. Similarly, if your gym offers an adjustable decline bench, you can use small repositioning to introduce slight differences in how you do declines.

With dumbbell presses and flies, as well as chest exercises on the Smith machine, you may adjust bench angles. You can increase the variety of ways you target your pec fibers by modifying the equipment you use (dumbbells, barbells, machines) and your grip width on barbell exercises. Close-grip benches are better for targeting the inner chest fibers, whilst a broader grip is better for hitting the outer pecs.

#3 On Bench Presses, Focus On Liftoffs And Lockouts For A Few Weeks At A Time

Bodybuilders typically incorporate exercises from various angles to work the pecs more extensively in order to enhance muscle growth. But, for a change, let's take a page from the strength-training book. Determine where your sticking point is in the range of action when executing bench presses. Is it in the push-off, the lockout, or somewhere in the middle? Your training strategy should be determined by the answer. Before I go any farther, here's a word of caution: Consider training in a power rack for both safety and efficacy, regardless of your strategy.

If your stopping point is just off your chest (lowest third of the range of motion), don't believe bouncing the bar off your chest will help; it will merely make the action simpler. Instead, utilize a technique known as "paused bench presses," often known as dead benches, to strengthen it.

When you lower the bar, you usually reverse direction all at once, allowing built-up elastic energy to help. In a power rack, however, allowing the bar to settle on the safeties allows the built-up energy to dissipate. You've now increased the difficulty of the movement, which corresponds to the short-term training plan of increasing your strength in that part of the lift. The safeties should be positioned just above the level of your chest. Before powering out of the hole, take a 2-second pause. Maintain a tight grip throughout.

Building strength towards the lockout: Don't worry if you can't lock out at full arm extension. You can utilize bench-press boards or move the power rack's safeties to train only the top third of the range of motion. For full-range reps, you'll be able to use more weight than you typically would. The bench press has an increasing strength curve, which means that the farther the bar is from your chest, the stronger you are. You'll be able to overload and educate your nervous system to tolerate larger loads than it would typically experience because this type of training is limited to that segment of the exercise.

Increasing your strength throughout your whole range of motion: Serious lifters are likely to use bench-press bands or chains. And you might have been perplexed as to what they were up to. These devices, on the other hand, increase resistance as the bar moves away from your chest. That method more closely resembles the ascending strength curve seen in bench-press exercises. With bands and chains, you can integrate "variable resistance," in which you push less weight where you're weakest and more weight where you're strongest.

PERSONAL/ VIRTUAL TRAINING

Read about Terry Walker - Professional PGA Caddy

While most would not think that a professional caddie needs to be physically fit to perform their job, I would ask you to reconsider your position.  On average, a tour bag weighs 44 pounds and it can exceed 60 pounds after a good storm.  A caddie must carry the bag approximately 8 miles each day, six or seven days per week. 

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Everybody’s got a heart 💗

Hey Fit Fam!

Here’s your Friday dose of what’s going on in DMP Fitness World!

Men's Final Four Fan Fest presented by Capital One

Come Ready To Play!

If the games weren’t exciting enough, the Men's Final Four is bringing a weekend jam-packed with events around Houston for residents and visitors of all ages. Sports fans, college students, families, music junkies: there is something for everyone!

Tip-off your weekend with a trip to the Men's Final Four Fan Fest presented by Capital One. As you take your first steps through the doors, you’ll be greeted by a sports wonderland of interactive games, special celebrity and athlete appearances, autograph signings, and much more!

LOCATION George R. Brown Convention Center (1001 Avenida De Las Americas) 

HOURS OF OPERATIONS (CT) Friday, March 31 Noon - 8:00 p.m.Saturday, April 110:00 a.m. - 8:00 p.m.Sunday, April 2Noon - 8:00 p.m.Monday, April 3Noon - 6:00 p.m.

TICKETS Purchase HERE 

COST

$8 pre-sale for 13 years and older

$10 at the door for 13 years and older

FREE FOR

Kids under 12

Capital One Cardholders

Men's Final Four ticketholders

Active & Retired Military Members (Saturday Only)

FREE admission with proper ID

3 additional free tickets for family members

Astro and Rocket digital ticket holders for games:

March 30

March 31

April 1

April 2

April 3

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MEGA MASS

What Is Fasted Cardio And What Are The Benefits?

Whether you enjoy cardio or not, you probably know that it helps you lose fat faster. However too much cardio can affect muscle gains. So if you’re like most gym goers that are pounding the weights, you are probably wondering, how can you reach your fitness goals while doing as little cardio as possible? One concept that many in the bodybuilding community swears by is fasted cardio.

Fasted workouts are a controversial topic in the fitness world. To some, the idea of working out without eating or at least a pre-workout protein shake is unthinkable, but many forms of fasting have become popular in recent years due to research supporting its potential benefits for metabolic health. Some people skip food and drink for a certain number of hours with intermittent fasting, while others exercise on an empty stomach. 

WHAT IS FASTED CARDIO?

Fasted cardio is simply cardio that’s completed when your body is in a fasted state. This is usually 4-6 hours after eating — not when your stomach feels empty! Fasted cardio can help some people to lose stubborn fat by increasing the amount of fat converted to energy to fuel the workout.

THE BASICS OF FASTED CARDIO

Typically, fasted cardio happens in the morning (after an overnight fast). But a fasted state can also be achieved later in the day (for instance, if you're doing intermittent fasting or skipped lunch). When you exercise, your body’s first choice of fuel is carbohydrates. After you eat carbs, your body has glucose (the building blocks of carbs) available in your bloodstream and muscles for energy. Long, intense cardio sessions burn through the available glucose and then start to burn stored energy (muscle glycogen).

Weight loss happens when you burn more calories than you consume — the reason why most of us do cardio. However, targeting fat to burn instead of carbs (the body’s preferred energy source) can be tricky. The theory behind fasted cardio is to work at a level that’s less intense so that when glucose isn’t readily available, the body starts to break down stored fat for energy instead. 

THE BENEFITS OF FASTED CARDIO

 ●HELPS REDUCE WEIGHT GAIN

Fasted cardio is the best known to decrease the amount of weight gained during the day. The experimented subjects were given breakfast, rich in carbohydrates, for 90 minutes before workout outgained roughly twice as much weight. Most were fat, compared to those who exercise before breakfast.

●IMPROVES INSULIN SENSITIVITY Fasted cardio is proven to increase the glycogen stores and thus increase your insulin sensitivity. The fact is, you’re giving a break to the insulin, so with the lack of a spike in your blood sugar, the body becomes sensitive to increased blood sugar levels. It reduces the chances of diabetes.

●IMPROVES ENDURANCE Fasted cardio is not only helpful in burning fat but also helps in improving endurance. You workout to stay fit, perform different exercises, and continue striving to achieve your fitness goal. This way, you work on your endurance and capacity and improve the overall stamina of your body.

●BURNING STORED ENERGY AKA FAT  Research suggests that when performing “moderate-intensity” cardio in a fasted state, you may burn up to 20% more fat than someone that had a meal within a few hours of working out.

BOTTOM LINE

Fasted cardio can be an effective way to lose weight and boost metabolism. Studies have shown that exercising on an empty stomach can accelerate fat oxidation and boost energy levels, making it a great addition to any weight loss plan. However, while working out without fueling first might provide some payoffs, it definitely depends on your goals, the type of exercise you do, and how your body reacts to working out without food.

PERSONAL/ VIRTUAL TRAINING

Read about CHRIS WALKER - FORMER SPEED GOLF WORLD CHAMPION

Chris' biggest accomplishment of his golf career was winning the inaugural Speed Golf World Championship in 2012. Golf already requires flexibility, strength, power, muscle balance, and postural stability, but having to get through 18 holes plus running as fast as you can adds a dramatically increased cardiovascular component as well.

Let’s finish March strong! All training packages are 17% off right now! Let me help you get in shape & you’ll be ecstatic with results as well!! Use code #SKILLZ17 at checkout. Training pages here: ALL SKILLZ, NO LUCK.

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IMMUNO GREENS〡FRUIT SMOOTHIE

Try These 3 Romanian Deadlift Variations To Add To Your Leg Workout

The Romanian Deadlift, also known as the RDL and Straight-Leg Deadlift. Is an important exercise for developing your hamstrings and to lesser extent, glutes—two important muscle groups for sports performance and overall wellness. Here are 3 variations that you should give a try:

1. Barbell RDL

The Barbell RDL is the fundamental move on which all the other variations are based. If you want to develop strong and powerful hamstrings and glutes, this move should be in your program.

How to:

Stand with your feet hip-width apart and hold a barbell at thigh level with a shoulder-width grip.  Keeping your back straight, bend at your waist and sit your hips back to lower the bar.  With the bar close to your shins, continue to lower as far as flexibility allows.  Extend your hips and stand up to the starting position.

2. Single-Arm, Single-Leg RDL

The Single-Leg RDL allows you to train unilaterally [on one leg] while working on motor control and balance. It hits the major muscle groups on the backside of the body and works to eliminate strength imbalances between the left and right sides.

How to:

Balance on one leg and hold a dumbbell in your opposite hand at your hip.  With your balancing leg slightly bent and your back flat, bend forward at the waist to lower the dumbbell as far as your flexibility allows.

Extend your hips and return to the starting position.

3. Banded Barbell RDL

Using bands to do RDLs changes the dynamic of the lift. It adds more top-end resistance to challenge you at your strongest biomechanical position during the lift.

How to:

Hook resistance bands around each side of the barbell and attach the bands to the bottom of a squat rack. 

Perform a Barbell RDL.

Or, stand on a band and wrap it around your neck, so the resistance comes from a secondary point.

I hope these variations give you some option to help you develop your posterior chain better!

PERSONAL/ VIRTUAL TRAINING

Read about Sharon Zauderer”s Transformation

“Personal training was crucial for me to develop the dedication needed for losing weight and getting back into shape. Darryl helped me find this dedication through the combination of his training skills, motivation, and personalized fitness program.” - Sharon

Let’s finish March strong! All training packages are 17% off right now! Let me help you get in shape & you’ll be ecstatic with results as well!! Use code #SKILLZ17 at checkout. Training pages here: ALL SKILLZ, NO LUCK

Have a referral for me.. send them my way & when they sign up I’ll show you my appreciation with a $25 referral fee!!

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