Today we’re going head-on into the topic of how the build lean muscle – SuperSets vs. Traditional workouts.
There’s a lot people get wrong about building muscle. Many think they have to go all out and women are afraid they’ll get “too bulky.” We’ll go over these myths and more so that you have a full understanding of how you can get and stay strong for life.
How To Build Muscle Mass
Specifically, we’ll go over:
- How to put on muscle mass or weight if you’re an ectomorph and/or vegetarian/vegan (a question from our Open Sky Fitness Podcast Group on Facebook)
- SuperSets: How to properly do them.
- Traditional Lifting vs. SuperSets
- Workout Splits – How to plan your weekly lifting workouts.
- Steps to properly recover and what to do if you regress.
- Various workout terminology you should know.
- General full workout examples including warmup, lifts, and supersets to finish.
- How to achieve hypertrophy to make the most out of your sets.
- Proper range of motion while lifting.
- How to figure out what your 1-rep max is.
You’ll also find out how to incorporate these types of exercises into your weekly plan:
- Time Under Tension
- Drop Sets
What You’ll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob
2:00 About today’s episode on how to work out if you want to build lean muscle
2:30 Check out last week’s show: OSF 213 – Sugar Addiction: How To Overcome It with Sherry Strong
3:00 Question from our Open Sky Fitness Podcast Group on Facebook: How can I gain weight or muscle mass? As a vegetarian or regarding my diet?
12:00 Workouts: How to gain muscle mass when you exercise – SuperSets vs. Traditional
13:40 Examples of traditional lifting sets.
15:30 Differences between supersets vs. traditional lifting sets.
16:50 Paired sets and compound sets in a SuperSet.
17:20 How to succeed with a superset.
19:00 SuperSet options and various workouts.
21:20 Side effects of SuperSets
22:00 Why you should do SuperSets are the end of your workout and how to recover.
23:00 Whether or not SuperSets actually do help us burn more calories at once.
30:30 General workout example for you to follow with a warmup, lifts, and superset to finish.
33:30 Tabata workouts – what it is and how they’re beneficial.
38:30 How to achieve hypertrophy to make the most out of your sets.
41:10 Rest periods: How long to do them for and what to expect.
44:10 Tempo – Time Under Tension during a workout plus average tempo.
45:50 Proper range of motion while lifting.
48:40 Cardio – How much is actually necessary when you want to focus on building muscle.
50:40 How to figure out what your 1-Rep max is and why you should do them on free weights and never machines.
57:30 Drop sets – what they are and how to incorporate them into your training. Plus, how often you should be doing them.
1:01:40 Workout splits – How to plan and build your week’s workout.
1:06:00 Final comments with Rob
1:08:30 Get lean and fit by revamping your nutrition with our 7 Day Paleo Reset
1:10:10 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
- Leave us an iTunes review
- Subscribe to our podcast and take your health to the next level!
- Join The Open Sky Fitness Podcast Group on Facebook
- Sign up for our Sky Fit Challenge!
- Clean up your diet with our 7 Day Paleo Reset
- Contact Rob and Devon to apply for One-On-One Coaching Sessions
- Learn more about our new sponsor – ButcherBox
- Check out last week’s episode: OSF 213 – Sugar Addiction: How To Overcome It with Sherry Strong
- You might also be interested in these other Open Sky Fitness Podcast episodes:
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As part of the 7 Day Paleo Reset, we will provide you with:
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- Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
- How to make an impact on your life and life a life full of wellness.
Look Out For Our Upcoming
Throw Back Thursday Podcast Episodes!
We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics!
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Thanks for listening/reading episode 214: Building Lean Muscle_ SuperSets vs. Traditional Workouts! We hope you have gained more knowledge on how to be a healthier you.