Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
January 5, 2005
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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A Personal Note from Marc David
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Every Monday morning after my first cup of coffee, I start
looking at all the questions I've got and try and pick
out one that I think many people wonder about themselves.
Fact is,...
Even with so much information available on the Internet
today, there's almost an information overload! My hope is
that this publication is a sort of beacon leading you in
the right direction.
If you want to leave me a comment on this (I love to hear
from subscribers) drop me a quick reply to let me know how
I'm doing or better yet, just call this number and leave a
message.
Guest Comment Phone Line: (214) 615-6505 ext 3194
You'll have a full 20 minutes to let me know if what I'm
doing is helpful or what else I can do to make this
something you just can't wait to read. Your feedback is
very important to me.
Now let's move onto something fun like supersets and if
your body will adapt to them.
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QUESTION:
Hi Marc,
Although I've been working out for some years now, I've
been reading your mails with great interest. It's true that
too many people are doing "something" without planning and
thinking what might be the consequences.
Because I have to limit the number of work-outs per week to
2, I try to squeeze in as many exercises as possible by
supersetting them. The idea is to do the same amount of
work in less time at a high intensity in order to boost
metabolism.
I was wondering how long I can use this supersetting
system. Is it possible to overtrain even with 2 sessions a
week? Will my body eventually adapt also to this system
and should I break the routine for a month or so?
Thanks for helping us all out; Its great to have someone
who cares.
Met vriendelijke groeten,
Koen
ANSWER:
Koen
Thanks for reading. That is the first thing I wanted to
say.
You pose an interesting question and I'll try to answer it
the best I can. Keep in mind that you can technically
overdo anything. For starters...
Supersets are an excellent way to get more done in less
time. There's simply no doubt about that. And if you only
have 2 times a week, it's the best way to approach
training. There's no fooling around, no social chatter.
You just get in and get out. But let's suppose...
If these workouts done correctly they are 10x more intense
and mentally challenging then regular routines where you
see a person do an exercise, rest, do it again, rest, etc.
But first, let me give you a well deserved 'nice job!'
for choosing to make the most of your time in the gym. You
are getting more work done and by choosing supersets, you
have made your routines more efficient.
Can you over-train with this method?
Really, if you are hitting all the body parts you can,
twice a week, and keeping your workouts to 60 minutes or
less, you probably are not in danger of overtraining. You
might not get enough rest between sessions but if you feel
you are able to keep up, you feel rested and not sore, then
it's probably just fine. Don't fix what isn't broken.
Some Overtraining Symptoms:
Fatigue
Blood sugar imbalances
Menstrual or other hormone imbalances
Anxiety
Slight dizziness
Elevated heart rates (especially upon waking)
Depression
Insomnia
Will your body adapt to supersetting?
In a nutshell, no. No more then any other routine.
As long as you keep your routines varied, then your body
won't have a chance to adapt. The only routine that I
don't recommend anybody do for a long period of time is
lifting heavy.
Heavy training, while it might always challenge your body,
puts a lot of stress on tendons and joints. Taking a break
from that training is a good idea.
But supersetting is getting more done in less time and with
less weight (because you can't do your heaviest weight when
you are moving around so much right?).
Even with supersets, your body will adapt if you keep doing
the same supersets.
Here's what I personally do.
Every time I go to the gym I have a plan. I know I'm going
to work certain body parts.
But the exercises I will do that session are always
different. There's no way my body can adapt because
there's simply no set routine.
I'm using the principles of supersetting but I'm not doing
a 'routine' so there's nothing to adapt to.
If you don't give your body a reason to grow and change it
won't.
At the same time, if you don't give your body a reason to
adapt and it won't.
If you always start off with the same supersets, same
weight, same reps, same tempo, your body will adapt.
It's as simple as just keeping it fresh with new exercises,
new tempos, more reps, less reps, change the weight, change
the order of the exercises.
If you do that, then I can promise that your body will
not ever adapt because there's so much change, it cannot fall
into the typical routine slump.
Fact is,...
Variation is the key to avoiding the dreaded plateau!
That's where many people end up and it's where the most
frustration occurs. They stop making any forward progress
at all. Sometimes for weeks and sometimes for years. I've
been there. It's not a destination I want to visit again.
Now here's the next step,...
How long should you do supersets before your body adapts to
them?
If you've been reading with me so far, you can do supersets
for as long as you want! The main focus of that routine is
that it's not a routine per se (so there's no adaptation)
and it's using principles to get more done in less time
using intensity techniques to make the exercise harder (not
easier).
Your body will have every reason to grow and change to keep
up with what you are doing.
Unlike some routines that you should only do for 6 weeks or
so, supersets are a training principle that you can do for
years with great results as long as your supersets don't
become routines themselves.
Supersets are not hard on your body physically, so while I
still recommend a training break every 8-10 weeks or so,
it's not the same as heavy lifting which can take its toll
on you after years of doing it.
So that's why...
There's no reason to drop supersets ever from your workouts
IF you enjoy them and they are working for you. Just don't
let your supersets become a routine themselves and you will
avoid that plateau I mentioned before.
Make sure you go to http://www.beginning-bodybuiding.com
as what you've just seen outlined here is but a small
sample of the 250 pages of information that the Beginner's
Guide to Bodybuilding and Fitness contains.
Yours for greater fitness success,
Marc David
Author of the Beginner's Guide to Fitness and Bodybuilding
http://www.beginning-bodybuilding.com
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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Need Some Answers N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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Especially for Webmaster and E-Zine Publishers
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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< Message edited by Marc David -- 1/5/2006 9:41:48 PM >
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