Workout routine of supersets for men

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-08-21

Target of the workouts: definition or muscle gain

Objectives of the workouts:

1. Reducing the amount of subcutaneous fat
2. Increasing the volume and definition of muscles
3. Developing strength endurance

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (heavy)

This plan is primarily aimed at guys who are satisfied with their body weight but not with their shape. For example, if you are 180 cm tall and weigh 95 kg, that's generally a normal height-to-weight ratio. And a muscular guy with such parameters looks quite impressive. However, if most of your weight is fat, then your figure is far from ideal.

So, what do we need? The same thing as most people. Get rid of extra fat and gain a bit of muscle. Sounds tempting, doesn't it?

This training plan is something in between a typical weight loss plan and a no less typical mass gaining plan. You are effectively targeting the muscles to make them grow, but you do this in a more intense way, shifting the load towards a more aerobic side. This helps promote fat burning.

The method of performing all exercises is built around supersets (two exercises under one number). That is, you perform 1 set of crunches on an incline bench, then immediately, without rest, perform 1 set of leg raises in the support position. Then you rest for about 2-3 minutes. After that, you repeat everything again. And so on until you complete 3 such sets. Then you move on to the next pair of exercises. Almost all supersets consist of exercises for the same muscle group (for better growth). You can learn more about this method in the article features of training with supersets.

Now a little about the load. In each pair, we do 3-4 sets (sometimes you can do 5). Next to each exercise, there is an approximate number of sets and repetitions. You don't need to take heavy weights. In basic exercises, this is about 10-12 repetitions. For the others, it's 12-20 repetitions. That is, presses, squats, and deadlifts are done for 10-12 times. You don’t need to chase after weights. Remember that you still won't be able to simultaneously lose fat, gain muscle, and significantly increase muscle strength. Strength will grow, but you shouldn't specially work on it.

At the end of each workout, you will have cardio loads. 10 minutes is quite enough (I don't see the point in more than 15 minutes). The type of cardio machine does not matter. The main thing is that your heart rate during this work is around 130-150 beats per minute. If there are no cardio machines, you can use a jump rope, just run at a light pace, or do something similar.

If everything goes well, in a couple of months of such work, you will lose about 5 kg of fat and gain about the same amount of muscle. And this, I must say, will significantly change your figure for the better.

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