GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.
During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.
I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).
Superset Workouts Do Supersets Build Muscle
Hey what's up guys, Sean Nalewanyj here ofEliteImpactLabs and in today's tutorial I want to discuss the topic of supersets andwhether or not they are a training technique that's worth including in your workout plans.So a superset is a pretty simple technique where 2 individual sets are performed backto back without stopping. Now this technique is usually applied on opposing muscle groups,for example your chest and back or your biceps and triceps but it can also be used for thesame muscle group as well. For example, a set of bench presses immediately followedby a set of barbell rows, or a set of tricep dips followed immediately by a set of tricepextensions. So are supersets effectiveé Well,
for the majority of people who are watchingthis tutorial, the answer is almost certainly going to be no, though there are some situationswhere it can be optionally used but here are the 2 main situations where supersets aremost definitely NOT going to be ideal. The first is if your goal is to maximize overallmuscle size and strength. So if you're aiming to build muscle and increase your strengthas effectively as possible, there is literally no reason to ever perform supersets as partof your training plan. The central goal of an effective muscle building workout is toplace your muscles under maximum tension within a hypertrophybased rep range, usually somewherebetween 5 and 12 reps and you want to focus
on getting stronger over time. And supersetsare directly counterproductive to this goal because they reduce the amount of total muscularoverload that you can achieve by increasing fatigue and by reducing performance on thesecond set of the superset combination. So, if you perform a bench press immediately followedby a lat pulldown, all you're really doing is minimizing the amount of weight you canlift and the number of reps that you can perform for the lat pulldown exercise. And your latgrowth is obviously going to suffer as a result of that. A superset workout will help to increasemuscular endurance and overall cardiovascular strength, but this is NOT the goal of a hypertrophybasedworkout. And in fact, muscular endurance adaptations
are actually directly counterproductive tothis goal and for that reason you're much much better off to insert a proper restingperiod in between every single muscle building set so that you can perform every lift withmaximum focus, intensity and overall performance. And the second situation where supersets aredefinitely not going to be ideal is if your goal is to burn off body fat while maintainingas much muscle as possible. Ultimately your weight training plan should remain exactlythe same whether your goal is to gain muscle or to lose body fat. The goal during a fatloss phase is to burn off body fat while maintaining as much lean muscle tissue as possible, andthis is accomplished by providing maximum
stimulation to your muscles during your resistancetraining workouts. And a superset workout may increase overall caloric expenditure,but it's going to do that at the expense of your lean muscle tissue since your overalltraining performance is going to suffer. And the reality is that there really is no needto worry about burning more calories through weight training anyway, because your dietand your cardio is easily going to take care of that. So, when are supersets usefulé Well,there's 3 basic situations where they can be optionally used. The first is if muscularendurance and cardiovascular strength are your primary training goals. In this case,higher rep, circuittraining style workouts
that utilize supersets are obviously goingto be perfectly applicable because they're going to produce the exact adaptations thatyou're aiming for. The second situation is if you aren't aiming to maximize yourlevels of lean muscle. So if you're somebody who is just looking to follow an â€œoverallfitnessâ€� program. You know, you want to be more active and burn some calories, builda bit of muscle, get into better shape or you're just looking for a more overall timeefficientway to train then supersets are fine to utilize in that situation. And the third situationis if you're severely strapped for time and you really have no other option. So if youget to the gym and find out that it closes
Weight Lifting Workouts 3 Crazy Supersets For Faster Muscle Gains
Hey, what's going on guysé Troy here withWeightGainNetwork and I want to show you guys three awesome supersets for faster leanmuscle gains. I know its summertime. I know you guys want those lean muscle gains so Iwant to show you guys one of my favorite work out strategies â€“ it's supersetting opposingmuscle groups. I'm going to walk you through three differentsupersets. The first one is going to be a shouldertrap superset and then the next twoare going to be opposing muscle groups so we're going to go a chestback combinationand then a quadricepshamstring superset. This is a perfect way to work out multiplemuscle groups in the same work out and I also
notice it helps you with your strength. Ifyou guys are looking to get that big pump throughout your back and your chest and getstronger on the bench, work out that opposing muscle group; shock that opposing muscle groupto failure and then blast the other muscle group. So let me dive right in and show youguys three awesome supersets for faster lean muscle gains. Alright guys â€“ first superset. We're goingto really blast our deltoids and our trap muscles. This is one of my favorite supersets.Really focusing on getting on those nice big deltoids and those big trap muscles. So we'regoing to go Dumbbell Lat Raise. We're going
to prefatigue. I usually like to go highrep on this in the 1215 rep range and then shoulders and deltoids nice and sore. We'regoing to go right into shrugs â€“ get a good burn on our traps and our deltoids. Let mewalk you through the whole thing. So this one (Dumbbell Lat Raise) you wantto keep the deltoid under tension the whole time so don't rest at the bottom. No rest.I'm going to go right into barbell shrugs. It's pretty light for me but it's my secondwork out of the day so I'm just going to lighten it up to show you guys good form. You wantto reach to the top of your ceiling as high as you can with those trap muscles.
We got an awesome leg superset. Most gymshave a really good hamstring machine and a really good quadricep machine located nextto each other. So what I do is I'll superset those opposing muscle groups you get anawesome leg pump in. We're going to start off here in the hamstring machine. There'susually two variations to these in your gym. You're going to have the one where you'reactually going this motion. You're going to have the one where you're curling the weightthis way. It's good to switch it up but sine these are located right next to each otherso I'm going to go superset them back and forth â€“ get that nice leg pump in. One ofthe best supersets you can do is the opposing
muscle group so for your hamstrings and quadsâ€“ is a perfect comboâ€¦ We're going to get a hamstring pump going we're going swingover here to the leg extension machineâ€¦ We got my favorite superset. I love workingout my chest and my back and supersetting them. This works out perfect because they'reopposing muscle groups. A lot of people do pushpull but they have this machine almostat every single gym. It's my favorite back machine. Do it really nicely get that rippedback and then we transition this into a pec fly. I notice I'm really strong on the pecfly â€“ when I transition from back exercise straight into pec fly. You get that bloodpumping in your back. Get that nice chest
pump â€“ awesome superset. Let me demonstratehow to do it. I do the rear delt back exercise a little different. I won't do it sittingdown; I'll kneel to get a better angle on my back also hit my rear delts. And thenwe're going to load this up; stack it up all the way, switch the angle here and go rightinto a pec fly. Focus on that inner chest. It's probably my favorite inner chest exercise,it really sculpts; gets that defined line on your inner chest going here. The only thingyou can do to make it harder is you don't grip it. Touch your fingers together likethis. That's an awesome superset. Alright guys, those were three awesome supersetsfor faster lean muscle gains. So it's really