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Every guy who’s ever cracked open a comic book has dreamed of looking like his favorite superhero. With this program in your hands, now you can.
No other training method can help you build superhero muscle like traditional bodybuilding. Not all of the exercises in this program can be considered traditional, but the set and rep schemes are tried and true.
Running and jumping depends greatly upon fast-twitch muscle fibers. Plyometrics and other explosive power exercises performed early in each session increase athleticism and power output.
A true superhero needs to go for days on end, so to achieve this you will perform your circuits using the Heavy Volume Training method (HVT), which means staying in the rep ranges given and utilizing the max weight possible inside the range. That is, if you are getting to 15 every time during your sets, your weight should be heavier. Increasing your weight makes your body capable of taking a beating and continuing to go strong.
A superhero can’t be just big. He needs to be shredded. Add 15–20 minutes of high-intensity interval training (HIIT) at the end of two to three of your workouts each week.