Introducing the Black Panther Beginner Program
From the name of the program itself, Black Panther beginner challenge, you’ll know that you’re in for something exhilarating. Although you won’t be able to run fast or fight the bad guys after this program, you’re guaranteed to build more muscle, increase your strength and just improve your fitness goals by the end of five weeks.
The Black Panther beginner challenge is anything but easy. Here, you’ll perform workouts that follow the “superset” method, an intensity-boosting technique that will last for five weeks. This workout program will be challenging, especially during the first few days.
It is because supersets involve following two exercises that are paired together with little to no rest in between. This method can also be done with two exercises for the same muscle group called “compound sets.” For supersets, you’re going to pair opposing muscle groups to achieve the most efficiency during the exercise.
What you can achieve with supersets
The Black Panther beginner program is designed around the idea of supersets, which simply means pairing opposing muscle groups together. Here are some of the things that you can achieve with the method:
It’s easier to get bigger and stronger
According to research, a muscle will contract better if it’s preceded by the contractions of its antagonist or the opposing muscle group. For instance, if you do barbel rows and bench press in one superset, it is believed that you’ll be much stronger on the bench press.
This has been proven by a study conducted by Australian researchers that revealed that when trained athletes did rows before a bench press throw, they noticed more significant power on the bench press throw than when they exercised without doing the rows first.
Another study conducted by the University of Wisconsin-Parkside also revealed that quadriceps force production increased by 15% for subjects who did a six-second isometric hamstring curl before doing an explosive vertical jump. This may be due to a greater inhibition of the opposing muscles, which is proven by another study from Canada. Here, subjects who did three supersets of rows and bench press were able to perform more reps on their second and third sets as compared to when they just did traditional sets.
Aside from the inhibition of antagonist muscles, supersets also produce these results because of the longer rest given for each muscle group while the opposing muscle group is training. If you combine the rests taken between each superset, you’ll realize that you’re getting more rest for each muscle group in your body.
For instance, if you performed three straight sets of bench press with a minute of rest between them, you’re getting a minute of rest between each set.
But if you did supersets of barbell rows and bench press with one-minute rests in between, you’re not only getting that one-minute break, but you’re also getting rest that’s equivalent to the time it took to do your rows.
In some instances, you could double your rest time for each muscle group. This results to having the ability to complete more reps within each weight, which is a smart way to increase your strength and build more muscle mass in the long run.
It’s easier to burn more fat
One of the biggest benefits of antagonist superset training is the ability to burn more body fat while you’re working out. This is backed by a study from Syracuse University that revealed that subjects who did supersets for the chest and back, biceps and triceps, and quads and hamstrings burned 35% more calories during and after their workout.
This burn could last for up to an hour after you work out, so just imagine the benefit of burning those extra fats even when you’re already taking a rest after exercising.
It’s easier to strengthen your weak points
Supersets are also very efficient in helping you work on your weak spots. If you often neglect some parts of your body, supersets allow you to restore that balance so you can perform more efficiently when working out and reduce your risk for getting injured while you’re at it.
It’s easier to cut down your time
If you’re one of those who just don’t seem to have the time to work out, this program will fit you perfectly because it allows you to manage your time well, so you can complete more exercises in the shortest time possible. The Black Panther beginner challenge will let you complete 40-50 sets in each workout in just 60-90 minutes.
It’s easier to get new results
If you’ve been working out for a while now, you’re probably looking for ways to keep your trainings inspiring and motivating. This is why I design different training programs to help my clients grow bigger, stronger and leaner for the better.
With the Black Panther challenge, you’re getting this change in your routine so you can work out better to get new results fast.
The program
During this five-week challenge, you’ll see that Weeks 1-3 will follow the linear periodization scheme for each week. On Week 3, you’ll start to transition into the reverse linear periodization scheme where you’ll notice that you’re going to be stronger in doing reps than you did when you first started.
After Week 5, you will go back to straight set training for 4-6 weeks before going back to doing supersets again.
Addressing training concerns
The Black Panther challenge is designed to help your muscles respond better to your workouts. This is why you’ll need to let go of some training dogmas that could stop you from gaining the most efficiency in your training.
You may be worried about a very different workout routine at first, but you’ll soon realize that this is all for the goal of maximizing the results that you’ll get when you’re done with this challenge.
I’ve been training for more than 30 years now, so you can guarantee that this program is designed to give you the results that you need when you need them.
Read the Black Panther 2 challenge here.
