For weight training beginners, advancing your workouts is important if you wish to build muscle mass and strength. This can either be done by increasing your training intensity and/or training volume. There are different ways to achieve this but one of the best techniques to achieve this is by using jump sets workout. This means combining 2 workouts that target different muscle groups while at the same time performing kind of super set by alternating between the 2 workouts.
Jump set workouts have been used to for adding more intensity and volume while reducing or maintaining the overall time required to complete a particular strength training workout. Like super sets, these workouts normally involve two different muscles groups such as biceps and chest, thus working both of them within the same time frame. It is however important to note that super sets different from jump sets in that the former does not involve resting in between the workouts. However, jump sets allow you to rest for a few seconds before switching to the next exercise or weight progression.
Jump sets do not deplete your energy and time reserves thus making it more advantageous when compared to super sets. This means that instead of performing the two exercises individually, the two are combined thus helping to maintain the strength and stamina levels at relatively high levels while at the same time taking lesser time to complete. This helps in improving the intensity levels thus allowing you to apply more effort during the workout.
As Jump sets are designed to build core strength, you should take pre workout supplements. The recommended ones are anabolic supplements since they act fast and provide the instant energy boost needed for Jump sets. Opt for natural anabolics like the ones manufactured by Crazy Bulk. This Crazybulk review indicates that the strength stack is best suited for building strength using Jump sets.
You can train with more repetitions or additional weights in the latter stages of jump sets. This helps improve your overall intensity levels thus making it easier for you to progressively improve from one strength training workout to the next. You can use jump set workout best for antagonist and agonist muscle groups which include back/chest and triceps/biceps.
A sample of jump set muscle groups include chest and back, biceps and triceps, shoulders and trapezius and hamstrings and quadriceps. Unlike is the case with the traditional way of doing all workout-sets for a single exercise before progressing to the next workout, jump set workout programs will help remove the imbalance the different levels of training intensity that can be performed for every muscle group. Although the traditional workouts allow you to lift more weight and train harder for the first group of muscles, your energy and strength levels will dwindle as you progress through the training. By the time you reach the last muscle groups, you body will only have very little energy left thus making it hard for you to give it your all.
However, the combination of workouts during jump sets makes it easy to alternate from one body part to the other thus making it possible to train both targeted muscle groups with high intensity throughout the training. This makes it easy for you to maintain higher training volume for effective muscle building. Some of the best jump set workouts includes lat pull downs and cable crossovers, barbell rows and bench presses, preacher curls and push downs, dumbbell curls and overhead dumbbell extensions. Others worth considering include sit ups and hyper extensions, leg extensions and leg curls among others.
In most cases, major exercises such as dead-lifts and squats are not ideal for jump sets since they are very demanding. The two workouts can be done by themselves thus allowing you to focus your effort and attention fully. You can benefit greatly from a well structured strength training workout as you progress with time.
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