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