There's a reason why supersets are called "Super"...

So, I read an article on the benefits of supersets in a leading fitness publication the other day. I didn't like it, so I wrote a better one...

What are supersets?..

Superset: Two exercises performed consecutively without any rest between them. The two exercises are counted as just one set. No rest, no chatting, no sipping a drink between - nothing.

Where are they from?..
Supersets were popularised in the gym by Arnold Schwarzenegger. Although Arnold may not be the creator of supersets, he was credited by a number of his training partners at the time for bringing the benefits of supersets to their attention and into the mainstream exercise community.

But why are they so "super"?..
Any of my clients, former clients or training partners reading this will be more than aware of my love for supersets; and with good reason...

According to The Journal of Strength and Conditioning Research: Performing antagonistic supersets increases the amount of calories you burn by 25% compared to traditional straight sets. Antagonist supersets involve working muscle meant for opposite functions, IE: A push and pull superset made up from push ups and a seated row.

The Journal of Strength and Conditioning Research also found that performing 4-6 supersets in a session allowed for gains of 40% more muscle mass than you would if you trained using a single set....

In short, you can use super-sets to burn more calories AND build more lean muscle - perfect no matter what your goals.

Types of supersets...

Generally supersets fall into 3 main categories:

1) Antagonist supersets (Described above): these allow for greater muscle gains and calorie burning as you're able to exercise apposing muscle groups allowing you to complete two exercises without experiencing fatigue. The majority of the muscles used in the first exercise are effectively resting during the second. Twice the resistance work and an elevated heart rate for a longer period of time
2) Vascular shunt supersets: These are designed to make your heart work harder and burn more calories by "shunting" the blood a large distance around the body. The most effective example would be to perform a leg exercise and then a shoulders exercise as a superset meaning that the blood is needed in a huge volume in the legs before travelling a large distance to the top of the body
3) Overload supersets: Effectively, two exercises for the same body part as a superset. For example, bench press followed by plyometric push ups. This adds an element of muscular endurance and also encourage an overload and tearing of the muscles for additional growth. Most popularly used by "mirror monkeys" looking to improve their arms.

What is a good example of a superset?..
So here's my suggestions for 10 of the best supersets you can do. None of the below fall into the 3rd category described above (overload supersets) as these are pretty easy to create on your own...

1. Bench Press x 12 - Weighted Pull Ups x 8
2. Reverse Dumbbell Lunges x 8 (each side) - Standing Push Press x 8
3. Incline Dumbbell Chest Press x 12 - Renegade Row x 8 each side
4. Incline leg press x 12 - Dumbbell lateral raises x 12
5. Russian Step Ups x 8 each side - Plyometric push ups x 8
6. Cable Flys x 10 - Cable reverse flys x 10
7. Squats x 8 - Standing Arnold Press x 8
8. (Kettlebell set) Kettlebell front squat x 8 - Kettlebell Standing shoulder press x 8 with the same kettlebells
9. (TRX Super set) Chest Press x 12 - Inverted Row x 12
10. (Sports specific set) Plyometric box jumps x 8 - Single dumbell snatch x 5 each side

Workout ideas...
Why not piece two workouts together this week from the above?
Try exercises: 1,3,6,9,10 for workout one and then, 2,4,5,7,8 for workout two? Or just mix and match for 2 full body workouts.

NOTE...

It's important to note that the calorie burning is significantly increased when an action called VASCULAR SHUNT occurs.

Vascular shunt is most effective when the path between muscle groups is greatest, hence pairing leg exercises and overhead presses. The results can be significantly lessened by shortening this path and using smaller muscle groups IE: Pairing biceps and triceps exercises. Great for the ego, less so for the heart.

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WARNING: The dangers of skipping

With the weather being as it is - typical January, and the inevitable winter blues setting in, you won't be the first person to consider skipping an exercise session. DON'T! It's a really bad habit!

Easier said than done right?.. Here's a few suggestions of things that you can do to help you make your sessions and not wake up wondering where January went...

Train with someone...
If you can make arrangements to train with someone while the weather is tough you're likely to encourage/blackmail one another to show up for a session. Try and pick someone pretty motivated though!..

Pack it up...
Pack up your kit the night before. If it's staring at you in the morning you'll go to the gym then. If you train after work and it's sat on the passenger seat of the car staring at you, you're far more likely to head to the gym rather than straight home.

Don't sit down!..
If you go home to change after work, don't sit down! It's THE worst thing to do! Even if it's "just for 5 minutes" it will significantly lower the chances of you exercising. If you REALLY want to force yourself to avoid the sofa, leave your kit out in your hallway and get changed there.

Change something...
Exercising CAN be boring... when you do it wrong! Change your usual routine, spice it up, change the exercises, environment, tempo or style. If you're stuck for an idea, either try any of these workouts... OR, buy a reputable magazine such as "Muscle and Fitness" and take on their most recent challenge or programme. It will give you a renewed focus and reason for going to the gym.

Team up...
Join a team of some sorts. You're much more likely to turn up for training if you feel there might be repercussions, such as letting others down or not being selected for your new team next time around.

Pen it...
Write yourself a schedule at the start of the week and stick to it. Don't write "Gym 3 times a week". Instead you need to know what days, what time and what you plan on doing in each session down to the very last repetition. Have this done before the week starts and then you have something to work towards.

Get purpose...
Train for a reason. if it's the new team (as above) or an event such as a marathon, your next holiday, a wedding or whatever it may be. Training with a set date and target in mind is likely to spur you on to not miss sessions through fear of failure.

Pay for it...
Not many people like wasting money. So make sure you don't by putting money on your sessions. Either pay a personal trainer for a few sessions to get you through the winter months. Make appointments with them and then you're obliged to show up. Doing this you'll also get a bit more variety and hopefully learn a few bits. Or, make a bet with yourself a the start of the week. If you don't do your planned sessions then you'll pay for...something! Dinner for someone, money to charity, for your friend or partner to get their car washed. Whatever it is, a little something like this may be what you need to encourage you to make an exercise session when you're not 100% keen.

Class...
Take a class. This can help for a few reasons. A) You usually need to book so you will feel as if you have a more concrete appointment and are obliged to show up B) When the last thing you want to do is think about what to do in the gym, the instructor will take care of this for you C)It's cold, miserable and dark and you want to go home. Luckily for you the class is probably no more than an hour, if that. Get in, get out, and go and snuggle up in some warm clothes at home - Perfect!

Take it outside...
This might be the complete OPPOSITE of what you had in mind, given the weather. But, it's not THAT cold! Put a hat on and a coat on and get outside. There is no greater feeling than returning home after a worthwhile and tough training session outside. fresh air, the elements, sweat and muscle pain - what a perfect combination!

And if all else fails...
I would advise you to get some of these tracks from the linke below on your music system of choice and get yourself so royally "pumped up" that you need to vent this new lease of energy at the gym rather than your home. Or, just click this link and think of some other motivating music to accompany your workout and pre gym "Should I? Shouldn't I?" thoughts to help you over this rut.
Music: click here...Don't forget to follow me on Twitter and subscribe to my YouTube channel

New Year Resolutions... again - 2012 Edition

Ok, So I wrote about it last year and I think it's time to revisit it. I'm going to make a New Year's resolution NOT to make a resolution... I'm going to set goals!

I'm not big on "resolutions". If I felt there was something wrong and I needed to do something about it, I would have done it by now. The new year however, is a good time to check you're on schedule for whatever it is you're doing and set some new life goals.
So, if you're going to use the turn of the year to set yourself some goals, here's some tips and some areas to consider in order to make sure they're not forgotten within a few weeks.

#1: Break it down...
Don't set yourself goals to be achieved by the end of the year such as "lose weight". break it down; how much weight? By when? And how? Be as detailed as you can - leave nothing to chance. 

#2: One step at a time...
Don't just have a big end goal and have no idea if you're heading towards it. If your goal for instance is to lose 2 stone in weight, work out how much weight this would mean you need to lose each month, or even each week. Then keep a written log of your weight. That way you'll know if you're on track or if something needs changing.
NB: "Losing 2 stone" is a crap goal!! lose body fat percentage and reduce your measurements where needed. Weight loss is a pore scale of success

#3: Understand how...
If your goal is to be more active or visit the gym more then you will need to set a goal of how often you want to visit the gym or exercise each week. next step, "HOW?" This is a new thing and an adjustment to your usual routine. If it's going to work, you need to know how. How will you schedule it in? On what days will you exercise? Can you avoid work getting in the way? Is there a fall back plan if work does get in the way such as pre-work exercise? Don't just say it and assume that it will happen.

#4: "READ ALL ABOUT IT" (Better yet, write all about it!)..
Take all of the above, create your goals and WRITE-THEM-DOWN! Have them somewhere you can see them on occasion, and use them to check that you're on schedule to meet your goals. Ideally, you want to create a timeline. Make it visual; draw a line and mark out the months of the year and when each part of your goal will be started and achieved by. If your goal simply needs to be "done within a year" you're unlikely to kick it off in time, and never going to achieve it. Know when each part starts and put pressure on yourself to get them done by a set date.

#5: Shout all about it...
Well, you don't have to shout; but tell friends. Tell those around you and those close to you. If your goals are publicly known, you are GUARANTEED to feel that you must achieve them and far more likely to be proactive and to achieve them knowing that everyone is waiting to see the results. THIS IS A FACT - there's proof! It's science! I'd say that this is one of the most crucial parts of the process!

And while I'm there, why don't I take some of my own advice (tip #5) and tell you all what MY resolutions?.. sorry what my GOALS are for 2012.

In 2012 I am going to (start on a positive. Not "I want to", instead "I'm GOING TO!")...

SHORT TERM
Upon return from my travels I intend to continue to offer top quality personal training sessions and in my spare time, I want to study for a pre/post-natal course to allow me specialised knowledge of training techniques and procedures for pregnant clients and new mums. This should be complete by E/O April

MID TERM
A new business: Begin an outdoor exercise initiative. Focus on logistics, costs and sponsorship involvement for the next 6 months with an aim to launch July/August 2012.

LONG TERM
A second new business: Try to patent an idea for a piece of gym equipment that I have an idea/design for. I already have ideas for marketing, website, social media, endorsement and PR, but I know the patent process is a long one so this falls into a longer term goal. But, in 2012 I intend to get everything in place as best I can. Aim for patent to be approved and website in progress by end December 2012.
There you go - I've laid myself on the line with a big chance of public failure. Fear of failure is a great driving force! I best get on with it!

So that's the next 12 months for me... what are YOU going to do? I'd love to hear your plans and offer advice where I can. we could even act as a little mentor scheme for one another checking that we stay on track. For anyone willing to take me up on this, drop me a note and tell me in confidence what your goals are for 2012 - MichaelADarren@Gmail.com

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MERRY CHRISTMAS!!

The perils of a salad! It might not be what it seems...

So I'm currently travelling and I'm in Arizona. Trying to not get fully into the "American Way" when it comes to eating, I opted for a turkey salad at lunch yesterday. What arrived is the picture at the top of this post. Not only was it STUPIDLY huge, it came with two large pots of dressing, 10 heavily salted crackers, loads of bacon bits and a massive pile of blue cheese. "Healthy" would not be the word I used to describe this meal!

As I often say to people "Don't be fooled - just because your food is called a 'salad', doesn't necessarily make it healthy!"

This is especially true when opting for an "I'll pick something up" lunch which takes you past the likes of M&S or worse still, a petrol station! Pre-prepared salads are usually pretty bad. So you're confused? You thought salads were healthy no matter what? ..

Well, although it can depend on a number of factors, here's a few basic tips for the next time you opt for a salad. After all, if you feel that you're being strong-willed and "depriving" yourself of the food you look, it's best to make sure you're doing it right...

1 - Opt for white meat. You want salads with high quantities of chicken (not fried), turkey or fish
2 - Keep an eye on the portion size. Just because it's salad doesn't mean you should eat endless amounts. Imagine it was a regular meal, would you eat a smaller plate?
3 - Avoid heavy dressing. Aim for the "light" dressing and even then, a THIN covering for some of your salad is all that you need
4 - "PASTA salad" is NOT a salad!
5 - D.I.Y - at all costs make your own salad. It takes hardly any time and you can be in control of all of the above points

As I said, there may be other factors involved but if you can stick to the above then you won't go far wrong. Just consider what's actually in front of you and make sure the "healthy" option is ACTUALLY healthy!

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10 Reasons why YOU need a personal trainer...

As a personal trainer, I'm a firm believer in the benefits of high-quality of personal Training; and rightly so. I've seen huge results from people working with a trainer, often people who have struggled to make any progress for years. Personal trainers might not be for everyone, but if any of the below apply to you, then training with a personal trainer could DEFINITELY benefit you!..

YOU TALK TOO MUCH - I see it in every gym I've ever been to - there's a lot of people who use the gym predominantly as a social event. Sure, speak to people, but there's work to be done and this chit-chat is standing in the way of it

THERE'S NO INTENSITY IN YOUR WORKOUT - If you're not working hard, you're not working. Too many people go through the motions at the gym and never push themselves. A good trainer will push you to (or close to) your limits

YOU DO THE SAME THINGS ALL OF THE TIME - Without variety your results will easily plateau very quickly. Whenever your body is pushed, it adapts and evolves to a situation. Unless there is structured variety to your sessions then your body will reach a certain level and progress no further

YOU JUST DO "STUFF" AT THE GYM - Without specific training, you won't get specific results. You might as well do squats in an attempt to get bigger arms - you're not being specific enough. Get some help from a professional

YOU DON'T LIFT WEIGHTS (enough) - Weight training/resistance training is for EVERYONE! Not just for guys who want to "get big". Correct resistance work will speed up your metabolism, improve strength, posture and muscular tone

YOU ONLY TAKE CLASSES AT THE GYM - Sure, (some) classes are pretty good. But are they specific to your goals or are they just fun? Remember: It's easy to make someone tired, but it's much harder to make someone better!

YOU WORK BETTER WITH APPOINTMENTS - You can find it hard to schedule in gym time and will often out the gym second for anything else (work/family/socialising etc). Having regular personal training will add structure to your week and exercise plan

YOU'VE NEVER BEEN SHOWN THE CORRECT TECHNIQUES IN THE GYM - This one is SO true. LOTS of people worldwide have horrible technique for a lot of exercises in the gym. Poor technique increases the chance of injury and negates some of the benefit of your exercise. Look after yourself and make your exercise worthwhile - get a helping hand

YOU DON'T FEEL CONFIDENT ENOUGH TO PUSH YOURSELF - Lots of people training alone play it safe and stick to weights that they know they can move. That's a fair approach but training with a personal trainer means that you can safely be pushed and work to your limits with confidence

YOU'RE NOT GETTING ANYWHERE - Improving the body is an exact science. Do A and do B and get C. If you're not getting C, you're A and B need some adjusting. You might just need a steer in the right direction - it's not always clear what you're doing wrong. Seek professional help

YOU THINK OF THE GYM AS A TASK - A good trainer can make your workouts varied, enjoyable and tailored specifically to make the gym a much more enjoyable place to visit

YOUR RESULTS HAVE PLATEAUED - If you're struggling to get anything from regular training, the likelihood is it needs spicing up a little - get some new ideas from personal training.

If any of the above apply to you, then it's likely that personal training (NB: Emphasis on a QUALITY personal trainer) could benefit you. If none of the above apply to you then congratulations - you're bang on track and you've already achieved your goals right?... Right!?...

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Train to your environment...

Currently travelling around the world and coming up with ways to exercise depending on where I am. lots of people struggle with holidays, working away, family commitments (the list goes on) which can all stand between them and progression.

The key? Don't be afraid of change, try something new and remember to "Train to your environment..."

"I don't have much time..."
Don't worry about finishing the normal number of repetitions. Workout for time rather than reps. Select an exercise and do 2-3 sets of 30 seconds with minimal rest. Don't let your ego get in the way, use a weight that you can complete the 30 seconds of exercise with at a good intensity. My favourite timed/interval training is "tabata training": 20 seconds work, 10 seconds rest, 8 times in a row. In my opinion, the BEST way you can spend 4 minutes in the gym!

"I'm tired and lacking motivation..."
Take the thinking and motivation part away from the situation - go to a group exercise class. There are plenty of options (yes men, this is for you too!) Boxing classes, circuits, spinning, Yoga/Pilate's (I wouldn't personally recommend many other mainstream classes). Whatever you're in to, most gyms have you covered!

"It's too much of a nice day to be stuck in a gym..."
Don't go then! Get outside! You might not have all of the fancy gym equipment, but you can still make the most of the outdoors. Choose variety - try sprint/fast paced intervals mixed with slower running. Break up the rhythm and challenge yourself by adding body weight exercises like push ups, lunges, body weight squats, high step ups on a wall, pull ups and dips. You'd be surprised the exercises you can get through at a kids park - check out this video for ideas.

"I'm not at home so can't get to my usual gym..."
Guaranteed wherever you are there's probably a local gym. Head there, but... don't just do the norm; make the most of your new situation. Use machines that you don't have at your regular gym. Try making the most of a space that you don't usually have to work in. An example: I recently worked out at the YMCA, Christchurch, New Zealand where I found a wide grip pull up bar hanging at about 9ft high (don't see that every day!) Perfect, rare opportunity for me to add burpees between pull ups for me. Full workout here.

"Someone new wants to train with me..."
This isn't so much an issue, but an opportunity! Whenever you can, and it won't COMPLETELY disrupt your week plan (always have a plan for the week remember! :-) ) train with new people and let them run the session. Sure, it might not be what you're used to, and at times you might not enjoy it, but if you take one thing from that session then it's been worthwhile. Maybe you've learned what you DON'T like or what DOESN'T work for you; either way you've learned and that's priceless! Consider the exercises, structure of the session and intensity and take on board what you can.

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The secret to a successful diet? Treat your body like a child...

People often discuss their diets with me and I continue to tell them

"When it comes to diet and the gym, you need two things: Consistency and persistency!"

When discussing diets specifically I realised that the secret to a successful diet it to "Treat your body like a child..."

1 - Remember you're much smarter than a child...
It may take a while for your body to catch up with your mind. Don't be down-heartened when the results of your diet aren't instant. It's a lifestyle choice, stick at it!

2 - You know what's best for your child...
Most people, in some form of another, know what food is considered "good" or "bad". When it comes to writing food diaries etc people know when they've eaten poorly. If you know the answers, be the responsible adult and do something about it.

3 - A child can have treats, but only on occasion...
Your body needs treats and if you're working hard, it deserves them. Not at regular intervals but, on rare occasions. Provided it doesn't become the norm, then treats are not banned.

4 - Children respect rules and regulations...
Try to let your body have an easy life. Eat at regular intervals and try to eat at the same time most days. Let the body and metabolism know that it's free to burn as much of the calories as it needs, there's more food on the way.

5 - If a child acts inappropriately, you must intervene...
If your body isn't playing ball and you feel you're not losing the weight you deserve from all of your hard work and strict diet then it needs a good ticking off. Do something different with your workouts, try a new regime, class, intensity. Make your body understand you won't settle for second best!
Remember...
When it comes to your diet, you have to be the responsible adult and take responsibility for your action. Be honest with yourself and aware of what you're consuming. Set yourself rules, stick to them and treat your body like a child. After all, no one wants a fat kid!!!

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