Stimulation activation superset Postactivation superset

This is similar to the preceding technique in that you are supersetting a stimulation and an activation movement. However this time you perform the stimulation exercise first. The activation exercise will allow you to "finish off" an understimulated muscle by recruiting those last resilient muscle fibers that haven't been thoroughly fatigued by the stimulation movement. This approach will also allow you to use more weight on the stimulation exercise which will lead to a greater growth stimulus. Obviously for the first set we won't get a potentiating effect since there is no activation drill preceding the first set of the stimulation exercise. However the other sets (2nd, 3rd, 4th, etc.) will be potentiated by the activation exercise of the preceding set since the effect can last for up to 3 minutes after the completion of the movement.

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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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