August 1, 2021
In this newsletter . . .
My favorite exercise routines employ push-pull techniques. It’s sometimes called “super-setting” opposing muscle groups, back-to-back. Your age doesn’t matter. The concept is the same, regardless.
Push-pull super-setting is very efficient because the muscles used for pushing rest while those used for pulling are working. And vice versa.
For example, let’s say you want to work your arms using the push-pull protocol. The push exercise might be triceps extensions; the pull could be a biceps curl. So you would do the extensions followed right afterward with the curl.
The number of sets you do is an individual matter. Select the number in accordance with experience and/or age. You could be doing just one set of each exercise, or three, or even more.
There’s no need to rush with push-pull. But don’t dawdle either. Develop a rhythm and keep it going. If you’re doing three sets or more of each
exercise, rest a couple of minutes between body parts. If you’re doing only one or two sets, move on to the next grouping without much pause.
Here’s a sample of how a total-body push-pull workout of supersets might look. Following a brief warm-up, you’d begin. For the push, you’d do an overhead press; immediately followed by the pull, a lat pulldown. If you’re doing more than one set, you’d repeat the press and pulldown, back and forth, according to the number of sets you decide on.
Shoulders & Upper Back
- Shoulder Press
- Lat Machine pulldown
Chest & Back
ArmsAbdominals & Low BackQuadriceps/Hamstrings
- Bench Press or Push-ups
- 1-arm Rowing
- Squats or Leg Press
- Straight legs Dead Lift or Leg Curl
Do one set each of a neck exercise and a calf exercise, followed by some relaxed stretching and you’re
Push-pull supersets are used by both bodybuilders (they love the “pump”) and all-around physical fitness trainees. The number of sets is determined by age and experience.
Push-pull supersets workouts are a very efficient way to train. Traditionally, the exercises are done with free weights. However, health club exercise machines or at-home resistance bands work well too.To find more about supersets, go here.
Stay healthy. Stay fit.
Senior Exercise Central
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The Gray Iron Fitness Newsletter is a free publication sent twice monthly to subscribers. The purpose is to provide honest and realistic fitness information for people age 50 and above.
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