Supersets satisfy the most important stimuli for building muscle— high levels of muscle tension applied for a long time. At the end of this short but intense workout, you have stressed your legs, hips, shoulders, lats, arms and abs to the max. The hard work not only builds muscles but also burns a lot of calories during and after the workout. Increased caloric expenditure helps control body fat and makes you look cut and buff. Combine supersets with a basic aerobics program and you will build muscle and decrease fat.
Dynamic tension uses a slow lifting cadence of six seconds up and six seconds down. Doing only 1 set of 8 repetitions causes temporary exhaustion of the muscles and turns on chemical pathways that cause rapid muscle hypertrophy. Different studies by Canadian and by Australian researchers found that training to failure using lighter weights resulted in greater muscle protein synthesis than training to failure using heavier weights for fewer repetitions. Lighter weights allowed people to do more reps during the workout. The low-weight, high-volume workout enhanced muscle growth for 24 to 30 hours, compared to the heavy weight group, which peaked at four hours after training.
The dynamic tension workout creates metabolic stress in the muscles that produce fast results. The workout is a circuit arranged in pairs of exercises (supersets). Do 1 to 2 sets of the first exercise followed by 1 to 2 sets of the second exercise. Rest approximately one minute between sets (pairs of exercises). Try to push each exercise to temporary muscle failure. Do each exercise slowly— six seconds up and six seconds down. This makes the best use of time under tension that will make the muscles grow rapidly.
The Dynamic Tension Workout will build muscle mass quickly and safely. It hurts but it works!