Super Series

This is one of the first method of “high stress” that the new exerciser apply, when start with a little intense and harder training. This does not mean necessarily that this is the best, but only the most popular method.

 
Unfortunately, many exerciser running great - the series to the wrong way, matching exercises without any knowledge about the logic behind the theory of matching.

Let’s say now what are the super-series.

Super Series is when you perform two different series of exercises alternating with no vacation between them (in fact, resting after a series of other exercises).

There are several types of Super Series:

Complex super series

This is the type of super series that at least I love and rarely use. Consist of two matching compound Movement for the same muscle group (e.g Bench press and sit-ups on loom). The problem is that that approach does not promote a focus on the target muscle group in the case at the bench press and sit-ups on loom; if your triceps stronger than chest, you will still mainly rely on their work during both exercise and chest could remain insufficiently stimulated.

Isolation Super Series

Applies to matching two isolation exercises for the same muscle group. The purpose of this approach is focusing more on parts muscle at the same time. To this technique has been successful, you must choose the adequate exercises that will negotiate various parts of muscles.

Antagonistic Super Series

(Antagonistic=Hostile)

This method you match two exercises for facing the Antagonistic muscle groups. As with other great series, there’s no holiday between the first and second series.

Here is the example of Antagonistic series:

* Chest and back
* Quadriceps and last Loggia
* Triceps and biceps
* Lateral, deltoid front and rear deltoid
* ABS and lower part of the back

triple series

This is a technique similar to super series with the difference that here you perform three series in a row. This is certainly very demanding method with which should not exaggerate, especially beginners or individual person working with low capacity. As with super series, and here there are several alternative ways.

 
Here are a few:

Before and after tire:

Here we begin with isolation exercise, then running drill and closing round with one more isolation exercise.

Example for chest would be:

* A1) protract dumbbell, 8-10 repetitions
* A2) cons-leaning bench, 6-8 repetition
* A3) crossover (protract cable with upper pulley), 10 repetitions

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