Ok if I wanna burn fat & tone with supersets
Of 10 reps x 4 how much rest between sets
Should would be optimal?
Example, bent over row + bicep ez bar.
I have about 21pound to lose
Lift for how you gained mass, just eat less and you will lose fat...weight on the otherhand is tricky...you could be heavier but leaner...
Eat 1g/lb bw in protein daily, spread across meals every 3 hours, lots of veggies, carbs after workout but limit to starch e.g yams and fat with EO meal other than post W/O.
Go gluten free and drop the sugar out.
Let me know if you have any questions.
Remeber, you cant out train a vacuum mouth.
Be disciplined, and get sleep.
...::: EBF REP :::...
THE FUTURE OF LEAN
Lol, my plan is 1 week 4 sets of 15 reps with 30 seconds rest then 4 sets supersets of 10 reps,
But how much rest on the superset week do u think? 30 seconds or a minute? Or 45 seconds?
you doing strategically timed supersets without a proper diet, it's not going to mean or do anything
vary your reps and sets, do drop sets, apply time under tension, supersets, ect
I second the advice of the above posters.
Do you the following if you haven't already:
1) google 'calorie calculator' and click on the second result. Type in your info and it will give you maintenance calories-----> go 500-700 below that per day.
2) download MyFitnessPal (its free) so you can count your calories.
3) utilize at least 20 minutes of cardio per day (incline walking ftw).
4) use drop sets, super sets, concentration, everything you got to shock your muscles.
If you want some examples of good supersets, here are some:
Triceps: skull crushers/close grip bench/seated dips (8/8/8)
Cable push downs/cable overheads 12/12
Biceps: hammer curls/ seated curls 10/10
^^ you can also do drop sets
Back: DB rows and cable rows (8/12)
Cheers 1 week supers & 1 week high reps low rest..,
-Purus Labs Rep