[Vickie]

Just wanted to say that JohnThomas1 is right about the poliquin material. It is all really good and reliable. He does have a tendency to talk to a well conditioned body so if you are just starting or recouperating just take it easy. Ballistic or explosive movement is a great tool as is the concept of the slow negative (that's the part of a repetition when you are lowering the weight). But . . . atleast a fundamental amount of conditioning is recommended so the joints can take the overload.

Everyworkout and every set should start with some steady and lower weighted work to condition the muscle and the connective tissue for the upcoming work. If I tell you I do three sets of chest incline presses you would actually see me do the movement four times because the first time would be with a very light weight very slowly and very controlled. It is a philosophy I have used throughout my years in the gym and teaching and injury is non-existent. In terms of plateaus I want to suggest that everyone hits them on occassion. Don't always assume this means you are doing something wrong. Sometimes a muscles strength limitatins are being governed by the body's ability to recognize a 'weak link' in the muscles and joints that support the work and the seeming plateau creates the time for catch up. This is a time to look at your workout and look at your form and see if some supporting, typically smaller muscles need some attention.

Supersets are great in many cases. Since you are moving thru two or three movements without rest you must remember that rest is then required at the end of each super set. So rest for 45-90 seconds and then start again. People tend to forget the reset in the superset. For my own training I do short periods of supersets about twice a year and this always means that my weights are lower and my reps are higher. I personally either combine two body parts or, more traditionally, I do one large muscle and one small muscle per workout. Typically chest and triceps, back and biceps, legs and shoulders and from there I just mix up the large and small muscle combinations. This allows me to have some shorter workouts because the chest just doesn't take as much time a s the many leg muscles.

This is only a taste of the many orchestrations that can be applied to training your body. As you will expect, if you read any of my work, I think it is important to determine what each individual needs and on any given day the work should be decided after you evaluate where you are in your training, how you feel and what you focus is for the day. Have a very specific master plan and then allow for the very wonderfully human capacity for reasoning and workout smart.

Love these posts. Vik