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Superhero Fitness Training - Exercises To Build
a Super Hero Physique
I
cannot promise that you will leap tall buildings in a single bound
but you can train to climb mountains and scale rock walls! You may
not be faster than a speeding bullet but you sure can be faster
than you are now! Bend steel bars? Maybe, maybe not but you can
strengthen your joints and muscles to push a few steel bars.
There are some exercise which are considers staples for strength
training. Compound choices which work large and multiple muscle
groups are the normal choices with strength specific training. Reps
will be around 6 per set with 2-4 sets per exercise and 2-3 exercises
per muscle group. An average of 1-2 muscle groups per session should
do the trick allowing you to concentrate your time, energy and force
on the exercises you are doing. A light warm up set for each muscle
group, 20 reps should do the trick.
Start with the power lifting trio of the back squat, chest press
and dead lift. Use these to break your training into 3 days, with
a day off in between for rest and recovery. You are expected to
lift until you puke on your training days!
Squat day would include these exercises following the squat, in
order as shown:
1. Squat
2. Overhead barbell press
3. Lying Leg Curl
4. Calve Press
On the chest press day you would include these exercises following
the chest press, in order as shown:
1. Chest Barbell Price
2. Barbell curls
3. DB Pullovers
4. Hammer Curls or Hammer Bar
5. Oblique Crunches
On deadlift day you will do them stiff legged and include the below
in order shown:
1. SL Deadlight
2. Triceps Dips
3. Pull-ups
4. Nose Crushers
5. V sits
All of these choices are split up so that the muscle has ample
rest time beyond the day off and allow you to lift with everything
you got. All of these are excellent choices for strength building
allowing space for minor momentum to get those last sets and they
all use helper muscles to accomplish each movement. This means you
can lift more weight, volume will equal strength.
You will need to rest 2-3 minutes between exercises and even between
sets. Full recovery to the muscle is the only way you can demand
full force for each exercise. If you do not rest long enough you
will not maximize those lifts and volume. Speed should be moderate,
no speeding needed. Strength is not about pulse type speed but moderate
speed with control and limited momentum. You want to feel the muscle
in tensions from top to bottom of the movement. If at any time you
feel a lack of tension then slow it down. Work the full range of
motion within safety.
Water during training will help with recovery allowing you to surpass
your abilities. I also like to suggest glutamine in your daily diet,
ideally a carb, protein, omega and glutamine mix makes for an excellent
post workout meal, be it a shake or food.
Lastly do ensure to stretch or you will suffer more muscle soreness
and that will hinder your next training session which makes the
strength portion faulty.
By
Linda Cusmano
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