Activation Stimulation superset Preactivation superset

This mode of organisation uses two exercises for a muscle group performed as a superset (no rest between exercise A and exercise B). In a pre-activation superset we use the activation movement first then perform the stimulation exercise. For example we could perform 10 push-ups with the hands on a swiss ball then 8 to 10 reps in the bench press. This approach is best used when someone has problems recruiting a targeted muscle group during a stimulation exercise. For example if you have trouble getting a proper pectoral stimulation from a bench press, performing the swiss ball push-ups first will improve pectoral recruitment and thus make them more involved in the bench press. On the downside the activation exercise will also fatigue the muscles involved and thus might lead to a lesser growth stimulation. So this approach is best used only to solve "muscle recruitment" problems.

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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