It's traditionally performed with a barbell. The opposing motion has you pulling something toward your torso, as you do in a row. It’s a smart, efficient way to train, and it has some advantages too. Biceps-and-triceps: Doing an exercise for biceps emphasizing flexing your arm at the elbow and hits the front of the upper arm. Back. Try these 3 supersets when you are strapped for time and need to get a quick workout in. For the RFESS, stick within the 3-5 reps per set range for each leg. [mediaosvideo align='center' embedId='3edba4f0-f0dc-4ce2-8ee9-9dd34e5f9423' mediaId='e9cda07b-7fbe-45b6-81cd-8e82773ccab7' size='large'][/mediaosvideo], The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date. Hinge-and-squat: Pairing a hinge motion, like a deadlift, with a squat motion insures that you’re attacking your legs with aggression. Abs. One of the downfalls of training just one bodypart a day is this: It becomes easy to train certain bodyparts more than others. Save time and build a stronger, more durable body with these 3 supersets. If you keep the weight low, I’d do the dumbbell flyes otherwise I’d actually substitute the dumbbell flies for side lateral raises with elbows bent. You shouldn’t randomly marry exercises to each other, because that’s not going to achieve everything. How to Pair RFESS and Single-Leg Box Jumps. The best way to do a superset is with antagonizing muscle groups. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. Superset 1: Strict Press and Chin-Up As a general rule, pair movements that decompress the spine with one that causes compression. Another great superset pairing is barbell deadlifts with bent over rows. For one, if its an area you’re focused on improving (the glutes in this case) you’re getting targeted work after the general fatigue of the squat limits your workout. The muscle groups that respond best to antagonist supersets, as well as being the most popular to train this fashion are the biceps and triceps. High Rack Pull - to focus on the thoracic extension a little more, improving your posture and ‘shifting’ the focus of the deadlift towards your back, a little away from the legs. That’s especially critical to your long-term health, because many gym injuries occur due to muscle imbalances. Gold; 40 2182 posts; Posted January 19, 2009 (edited) What are the best exercises to pair into super sets in order to maximise muscle gains? For example, if you do a set of squats and then a set of chin-ups, that’s called a superset.. Squats, set #1 Chin-ups, set #1 Rest 2 minutes; Squats, set #2 Chin-ups, set #2 Are Supersets Good for Building Muscle? Do 3 supersets with 10 reps on each exercise. Sets 4 Reps 12-15 Rest 60sec. Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. If you’re aiming to build strength, rest between sets is key, and normally, that means a lot of dead time in your workout. This 5-Move Workout Builds Total-Body Muscle, This Total Body Blitz Workout Torches Body Fat, Supersets Workout to Build Muscle and Burn Fat at the Same Time. Or you could explore what just may be the most time-efficient methods of handling classic strength-building exercises, the superset. The second and best way to superset is by pairing exercises of opposing muscle groups such as Back and Chest, Thighs and Hamstrings, Biceps and Triceps; or different muscle movements such as Shoulders and Calves, Upper Abs and Lower Abs. Barbell presses go first because you’ll be able to handle more volume. Hard to do wrong, quick learning curve, super scalable. This is one of the safest supersets out there. Biceps. Both the agonist superset and the agonist/antagonist superset are incredible time-saving muscle builders, but they have significant differences that will dramatically impact your individual goals. That might lead you to, say, dumbbell rows or incline rows. Below are a few superset pairings that are optimal for burnout-style workouts. Lift a heavy box. 1. This is one of the safest supersets out there. Additionally, supersets very often allow you to train your body with balance, because you’re supersetting two different bodyparts. However, they do tend to sneak up on you because of the bent-over position. We may earn a commission through links on our site. Antagonists: Pair supporting movements that hit opposing muscles or movements in the same body area. That insures that you train your entire body evenly, and it’ll help you build total-body strength and muscle. Ideally, you want to aim to superset opposing muscle groups and motions. Its effectiveness is largely based on the phenomenon of post-activation potentiation (PAP), which refers to the acute enhancement of muscular contractions due to heavy lifting's effect on the muscles and … Sure, you could try all those approaches, and you’d probably see success with them, too. If your quads or core is the limiting factor in the squat, the glutes probably have more left in them at the end of the set, so this way they get maximum fatigue and thus maximum training effect. They’re both miserable but for different reasons, and that makes them a perfect pair. Recommended Posts. But first, here’s a short list of important instructions for your antagonist superset workouts. Training these two muscle groups together gives you a great pump. Over-train your chest, for example, while rarely training back, and tight pecs will pull your shoulders forward, closing down joint space and leading to shoulder injuries. Some important factors include potential overuse of grip or low back, exercises that are too taxing together, and space/equipment logistical issues. Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. Here again, you can easily transition from one exercise to the next without moving around, making this is a good option for those days when the gym is busy and equipment is hard to come by. Additionally, the glutes will be easier to “feel” when you go back to the main exercise, increasing their function in the squat. Let us know in the comments…. Even better, both movements challenge your total body more than you think, leading to greater calorie burn and total body muscle development. The classic. That insures that both bodyparts are getting attacked. Here’s a sample arm workout to try that’ll boost both strength and size gains: If you can only train three days a week, a solo arm day is a waste of time. To unlock the full power of this athleticism-enhancing superset, it’s important to use the proper volume, load and box height. This content is imported from {embed-name}. While there are a lot of pairings that make sense, often times I see mistakes made when certain exercises are partnered that can detract or even potentially cause harm when combined, the workout equivalent of bleach and ammonia. Sled pushes are probably the best, most user-friendly exercise in existence. Add these to parts of your current workout or try a full-body superset workout. Remember to mentally focus on each exercise without haphazardly and carelessly moving from one to the other. Front squatting doesn’t place a lot of stress on the lats and thus its a great natural fit with the chin-up. Best of al.The 20-Minute Superset Workout That Hits Everything! The Best Superset Involving an Inclined Press. Shoulders. Train seven days a week? You increase training density, and can use the pairings to bring up weak areas. For best results with big compound movements, make sure you’re working your antagonist muscles through similar planes of motion: for instance, pair … 1. Super-setting is a common phrase used to describe alternating two or more exercises at the same time, making a workout more efficient and, when done correctly, creating a synergistic training effect (we typically work with 2-4 exercises at a time with our clients). The following exercise pairs will help you reach your fitness goals faster. Antagonist Superset Tips, Tricks, And Tactics. The front squat is one of my all-time favorite exercises because its really hard to do wrong, particularly as compared to the back squat. This can help you build a better physique, and a more durable one too. This pairing has an added bonus: It’ll keep constant bloodflow in your arms, meaning a constant supply of nutrients from the muscles you’re aiming to train. Supersets involve performing two exercises back-to-back. The back and biceps workout split is a classic because of how well they both go together. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. With a superset like this, you get to understand this difference really well. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Peanut butter and jelly, Ren and Stimpy, Wine and Cheese… some pairings just make sense naturally… and in the exercise world its no different. Ultimately, this leads to superior, more time-efficient workouts, improved fitness, and extra fat loss! It's time efficient and helps develop muscle endurance. Glute bridge and front lunge (hamstrings and quads) Biceps curl and triceps … The Best Exercise Supersets to Train Your Glutes and Increase Your Strength Shake your moneymaker with these powerful posterior-building exercise pairings. Train chest and back at once with supersets, and you’re helping to avoid that. Here we’ve got the squat again, this time paired with a shoulder-elevated hip lift. And those are just a few of the major bodyparts that you likely want to train when you settle into a workout. Push-Up and Inverted Row Benefits: Horizontal pushing and pulling strength, focusing on the chest and traps. You may take 60 to 90 seconds between four sets of work. Spend six hours a day working out? Best Back and Bicep Workout for Mass (Superset!) Our product picks are editor-tested, expert-approved. A superset involves pairing two exercises together and … Best Superset pairings. This is exactly what makes a superset chest and back workout suitable for relatively lighter workouts, where your goal is not only to stack weight & volume, but feel the muscles better, overall. Other exercises to pair with a deadlift as a superset include: Pistol squats. Let’s say your bench-pressing. The best part is supersets can work on both short and long run days. Additionally, these two exercises are good choices together because they reinforce posture, and save the elbows. Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. As much as this one seems like pandering, I like bi’s and tri’s together a lot. And much of that reason is because I would rather not spend an eternity on “arm-day” and putting these two together at the end of a workout is an efficient way to catch a pump and work on weak points without wasting a ton of time. Why It hits your upper back as well as the back of your shoulders.. How Lie chest-down on the bench holding light dumbbells. All that said, we know superset training works; it might be one of the few things that the overwhelming majority of strength coaches and personal trainers agree on, in fact! In each superset of this workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting. For best results, regularly vary your selections. However, just standing around is kinda boring, so throwing in some ankle mobility work is far better than TikTok. A superset or exercise pairing is ideal when you alternate two of the same, opposite, or unrelated exercises with each other, including limited rest in-between the pairing exercises. Leg Workout for Men With Supersets. However, I often see poor choices in terms of exercise pairings in the lay population. Performing these exercises when you are most energetic and fully rested is extremely beneficial. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. Chest superset. The best method is to choose supersets in the following two categories: Active rest: Use for the big lifts like squat, deadlift, and bench press variations. Similar to week 1, each triset will focus on a single body part (three chest exercises or three back exercises, for example), as opposed to combining multiple muscle groups in a given triset. Deadlifts are like a 32 oz Porterhouse… they belong on a plate by themselves, with a little bit of accoutrements on the side just to maximize the experience. What are some of your favorite combinations? First off, you’re being time-efficient, using your rest period to train another bodypart. Triceps. A1) Incline dumbbell bench press x 12 reps A2) TRX pushups x 12 reps. 2. Two-a-days? Your chest, the prime mover during the bench press, is still getting the “rest” it needs, while the rest of your body, led by your back muscles, is working. So how on earth do you hit every single bodypart every week, especially if you really want to hammer each muscle? Since you’re resting less frequently, you’ll also be keeping your heart rate elevated more consistently throughout the workout, training your cardiovascular system more than you might expect. You may be able to find more information about this and similar content at piano.io, Build a Bigger Chest With This Bodyweight Workout, The Bear Plank Chest Press Chisels Out Your Pecs, This 15-Minute Workout Skips for Strength, How Men Over 40 Can Build Chest Strength Safely, Blow Up Your Back With This Gorilla Row Dropset, Cobra Kai's Tanner Buchanan Shares His Workout, Your Shoulders and Abs Will Love the V-Sit Halo. By strategically pairing supersets we can further manipulate the strength curve, add volume to the workout and create much better metabolic stress. Peanut butter and jelly, Ren and Stimpy, Wine and Cheese… some pairings just make sense naturally… and in the exercise world its no different. The front squat also is an anti-flexion core exercise, whereas the chin-up is a powerful anti-extension core exercise (when you don’t flail around while you’re doing it). Unassisted Preacher Curls - to … Dumbbell Romanian Deadlift: Do 8 to 10 reps. Don't have a barbell or dumbbells? Meanwhile, you straighten your arms with your triceps, emphasizing the back of the arm. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Dumbbell Bench Press: Do 10 to 12 total reps. Goblet Squat: Do 10 to 12 reps. 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