Now technically “super sets”<\/em> are 2 exercises performed for the same bodypart with little or no rest in between. So for example; you may do a set of bicep preacher curls and then immediately go to standing bicep curls. Then you would take your normal rest period before repeating the super set.<\/p>\n Super sets are a good way to increase your training intensity. However, what I’m about to describe to you is a simple way to increase BOTH training volume and training intensity simultaneously. And it requires no more time or effort then what you are putting into your workouts right now.<\/p>\n Jump sets are basically super sets between 2 different muscle groups with normal rest periods between sets. An example of this would be doing a set of bicep curls, rest a minute or so, then doing a set of tricep push downs, rest a minute, and then repeat. Jumping back and forth between the exercises until you complete the total desired number of sets.<\/p>\n Now at this point you may be saying to yourself:<\/p>\n “Thanks Lee, that’s all fine and dandy… Good question!<\/strong> When you are training 2 or more muscle groups in a single workout and performing your sets in the traditional fashion of doing all sets for one exercise before moving on to the next exercise, and then doing all exercises for one bodypart before moving on to the next bodypart. There is going to be a big imbalance between the level of training intensity that you can perform for each muscle group.<\/p>\n Obviously, you’ll be able to train harder and lift more weight for the first muscle group, but as you progress through the workout your strength and energy levels will drop off. And by the time you get to the last bodypart you’ll have very little energy left in the tank and you won’t be able to give it 100% effort.<\/p>\n By using jump sets and alternating back and forth between bodyparts you are able to train both muscle groups with higher intensity right from the start, and you’ll also be able to keep up with higher training volume as well. <\/p>\n Arnold Schwarzenegger<\/strong> was a strong believer in using jump sets in his training, as were many of the great old time bodybuilders. They would often pair up training 2 opposing muscle groups and work them back and forth set for set. <\/p>\n Let’s say that you were going to train chest and back in the same workout and you were going to perform 5 sets of dips for the chest, and 5 sets of pull ups for the back.<\/p>\n If you were to perform them in straight sets the workout may go like this: Example of Straight Sets:<\/strong><\/p>\n By the time you get to the last couple sets of each exercise your strength will really be dropping off due to muscle fatigue, especially when done is a straight set fashion.<\/p>\n But if you were to do the same number of sets for both exercises done in a Jump Set fashion you would be able to get more total reps and maintain higher strength levels into the final sets.<\/p>\n Example of Jump Sets:<\/strong><\/p>\n Dips: Set 1 \u2013 15 reps Dips: Set 2 \u2013 12 reps Dips: Set 3 \u2013 10 reps Dips: Set 4 \u2013 8 reps Dips: Set 5 \u2013 6 reps *Take a full 90 second rest break in between each set before moving onto the next set. By using JUMP SETS you’ll be able to perform higher reps into the latter sets with the second exercise than you normally would if you performed both exercises in a straight set fashion. Thus increasing your training volume and intensity.<\/p>\n And the best part is that the workout time stays the same, the total number of sets performed is the same, and the rest periods are the same. But the overall workload (number of reps performed)<\/em> is higher because you are resting one body part in between “Jumping”<\/em> to the other.<\/p>\n Jump sets work best for agonist and antagonist muscle groups. Some good Jump Set examples are:<\/u> And the list goes on and on… Note:<\/u> Structuring an effective and well balanced weight training program with the proper exercises, sets, and reps is NOT an easy task. And to make things even more challenging, regardless of which program you follow (even if it’s a very good one)<\/em> your body will eventually plateau to that program and your gains will come to a screeching halt. <\/p>\n The secret to building muscle is a non stop process of starting a “new workout program”<\/em> and adapting, growing, and plateauing to that workout program – then repeating the process all over again. You adapt, grow, plateau, change your approach, and repeat. Every single successful bodybuilder on the planet has gone through their own unique variation of this process.<\/p>\n
\nBut how is this going to help me get bigger and stronger?”
\n<\/em><\/p>\n
\nI’m glad you asked…<\/em><\/p>\n![\"Arnold](\"http:\/\/leehayward.com\/blog\/wp-content\/uploads\/2014\/01\/arnold-pull-up-dips.jpg\")
<\/p>\n
\nHow To Use Jump Sets…<\/font><\/b><\/p>\n
\n
\n(Note: I’m just using these numbers as examples, your actual reps may be different based on your individual strength levels.)<\/em><\/p>\n\n
\n \nDips:<\/u>
\nSet 1 \u2013 15 reps
\nSet 2 \u2013 12 reps
\nSet 3 \u2013 10 reps
\nSet 4 \u2013 8 reps
\nSet 5 \u2013 6 reps\n<\/td>\n\n ![\"Dips\"](\"http:\/\/www.ironworkout.com\/2007hwc\/workout\/dip2.jpg\")
\n<\/td>\n<\/tr>\n<\/table>\n\n
\n \nPull Ups:<\/u>
\nSet 1 \u2013 10 reps
\nSet 2 \u2013 8 reps
\nSet 3 \u2013 6 reps
\nSet 4 \u2013 4 reps
\nSet 5 \u2013 2 reps\n<\/td>\n\n ![\"Pull](\"http:\/\/www.leehayward.com\/dvdpics\/exepics\/pullup.jpg\")
\n<\/td>\n<\/tr>\n<\/table>\n
\nPull Ups: Set 1 \u2013 12 reps<\/p>\n
\nPull Ups: Set 2 \u2013 10 reps<\/p>\n
\nPull Ups: Set 3 \u2013 8 reps<\/p>\n
\nPull Ups: Set 4 \u2013 6 reps<\/p>\n
\nPull Ups: Set 5 \u2013 4 reps<\/p>\n
\n<\/em><\/p>\n
\nExamples of agonist and antagonist muscle groups are:
\n– Chest & Back
\n– Biceps & Triceps
\n– Quadriceps & Hamstrings
\n– Abs & Lower Back
\n<\/strong>
\nThis technique can be used throughout your entire workout. You are not limited to just doing it for one pair of exercises.<\/p>\n
\n– Bench Press & Barbell Rows
\n– Cable Cross Overs & Lat Pull Downs
\n– Barbell Curls & Tricep Push Downs
\n– Bicep Dumbbell Curls & Tricep Dumbbell Kick Backs
\n– Leg Extensions & Leg Curls
\n– Sit Ups & Hyper Extensions<\/strong><\/p>\n
\nIt’s only limited by your imagination and what gym equipment you have available.<\/p>\n
\n Big exercises like squats and deadlifts do not work well for jump sets as these are the biggest and most demanding exercises you can do. It is best to do these 2 exercises by themselves so you can focus your attention and effort 100%.\n<\/p><\/blockquote>\n
\n
\n
\nCycling Your Workouts For Consistent Muscle Gains…<\/font><\/strong><\/em><\/p>\n
![\"WOTM-blue-300\"](\"http:\/\/leehayward.com\/blog\/wp-content\/uploads\/2013\/10\/WOTM-blue-300.jpg\")
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