However, I often see poor choices in terms of exercise pairings in the lay population. A superset involves pairing two exercises together and … If the grip position is too much of a challenge, a goblet squat with a dumbbell works great also. 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. Hard to do wrong, quick learning curve, super scalable. 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! 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. 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. Stay focused on the entire superset so you get the most out of it. 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. 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. 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. Abs. Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. Superset 1: Strict Press and Chin-Up As a general rule, pair movements that decompress the spine with one that causes compression. The premise of contrast training is simple: perform a heavy strength exercise within the 3-5 rep range, then move immediately into a high-velocity movement that mimics the same biomechanical pattern (e.g., heavy Squats and Box Jumps). Another great superset pairing is barbell deadlifts with bent over rows. Sure, you could try all those approaches, and you’d probably see success with them, too. 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. Rather than spend too much time telling you what not to do, here’s five of our favorite ways to make 1+1=3. In each superset of this workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting. Gerry_bhoy 40 Gerry_bhoy 40 Chunk. Why It hits your upper back as well as the back of your shoulders.. How Lie chest-down on the bench holding light dumbbells. Biceps-and-triceps: Doing an exercise for biceps emphasizing flexing your arm at the elbow and hits the front of the upper arm. Back. Additionally, these two exercises are good choices together because they reinforce posture, and save the elbows. What Is A Superset? Supersets are a terrific tool for multiple reasons. Remember to mentally focus on each exercise without haphazardly and carelessly moving from one to the other. Save time and build a stronger, more durable body with these 3 supersets. Other exercises to pair with a deadlift as a superset include: Pistol squats. If you’re aiming to build strength, rest between sets is key, and normally, that means a lot of dead time in your workout. [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. Training these two muscle groups together gives you a great pump. 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. What are some of your favorite combinations? Glute bridge and front lunge (hamstrings and quads) Biceps curl and triceps … 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). Or you could explore what just may be the most time-efficient methods of handling classic strength-building exercises, the superset. 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. 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). Sled pushes are probably the best, most user-friendly exercise in existence. Additionally, supersets very often allow you to train your body with balance, because you’re supersetting two different bodyparts. Two-a-days? Rest 60 second between rounds. By Gerry_bhoy, January 19, 2009 in Advanced Bodybuilding. This is one of the safest supersets out there. 1. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. Active rest means just that: getting something done within a rest period. Antagonists: Pair supporting movements that hit opposing muscles or movements in the same body area. The opposing motion has you pulling something toward your torso, as you do in a row. 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. A1) Incline dumbbell bench press x 12 reps A2) TRX pushups x 12 reps. 2. The squat motion, whether it’s a goblet squat, front squat, or bodyweight squat, will always emphasize your quads slightly more than the hinge motion, which is typically meant to stimulate hamstrings and glutes. During those 60 to 90 seconds, you’re catching your breath, not lifting weights. 1. A superset, often called a “paired set” in the research, is when two exercises are done one after the other. Ultimately, this leads to superior, more time-efficient workouts, improved fitness, and extra fat loss! Back superset Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. The back and biceps workout split is a classic because of how well they both go together. Let us know in the comments…. 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? First off, you’re being time-efficient, using your rest period to train another bodypart. To unlock the full power of this athleticism-enhancing superset, it’s important to use the proper volume, load and box height. 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. Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. You increase training density, and can use the pairings to bring up weak areas. However, just standing around is kinda boring, so throwing in some ankle mobility work is far better than TikTok. Recommended Posts. Triceps. 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. 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. Train seven days a week? For the RFESS, stick within the 3-5 reps per set range for each leg. This content is imported from {embed-name}. That means less rest time overall, which means a faster workout, and more than that, too. But first, here’s a short list of important instructions for your antagonist superset workouts. Some important factors include potential overuse of grip or low back, exercises that are too taxing together, and space/equipment logistical issues. That’s especially critical to your long-term health, because many gym injuries occur due to muscle imbalances. Front squatting doesn’t place a lot of stress on the lats and thus its a great natural fit with the chin-up. Try these 3 supersets when you are strapped for time and need to get a quick workout in. 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. 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. 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. Superset Definition with Examples. The following exercise pairs will help you reach your fitness goals faster. You may take 60 to 90 seconds between four sets of work. If you’re going heavy on deadlifts, there isn’t much you’re gonna want to do with them, especially anything taxing on the core or grip. Here we’ve got the squat again, this time paired with a shoulder-elevated hip lift. Do this workout up to three times a week, resting at least one day between sessions. 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. Each pairing is designed to exhaust opposing muscle groups without overtaxing your central nervous system, which can make you lose your ability to stabilize and correct your form. Do 6 rounds with no rest between exercises. Lloyd has deployed the muscle-growth technique of supersets – pairing moves together – to pump up your shoulders unlike any other workout you've done before. In my opinion, the best muscle groups to superset are biceps and triceps. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. I’ve listed a bunch of the best below. Our product picks are editor-tested, expert-approved. For example, supersetting a shoulder press with a calf raise isn’t going to achieve anything. Ideally, you want to aim to superset opposing muscle groups and motions. Aspiring bodybuilder, Alan Armstrong puts together a nice shoulder superset workout using the Arnold press and upright bench dumbbell flyes. 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. 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. Biceps-and-triceps: Doing an exercise for biceps emphasizing flexing your arm at the elbow and hits the front of the upper arm. Chest superset. With a superset like this, you get to understand this difference really well. 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. Push-Up and Inverted Row Benefits: Horizontal pushing and pulling strength, focusing on the chest and traps. Back-and-chest: When you do, say, a bench press or a pushup, you’re pushing something away from your torso. Dumbbell Bench Press: Do 10 to 12 total reps. Goblet Squat: Do 10 to 12 reps. You can use a kettlebell, dumbbell, or a gallon of water if you can't find any weights. Don’t do that. Best of al.The 20-Minute Superset Workout That Hits Everything! And those are just a few of the major bodyparts that you likely want to train when you settle into a workout. So how on earth do you hit every single bodypart every week, especially if you really want to hammer each muscle? Let’s say your bench-pressing. This is especially useful if you’re stuck in the house without gym access; if you can’t lift quite as much weight as you would at the gym, you can at least train more intensely with supersets. Keep these supersets in mind. That insures that you train your entire body evenly, and it’ll help you build total-body strength and muscle. Supersets involve performing two exercises back-to-back. The key to supersets is how you create proper pairings. Dumbbell Romanian Deadlift: Do 8 to 10 reps. Don't have a barbell or dumbbells? It’s a smart, efficient way to train, and it has some advantages too. If you are focused on muscular endurance, the deadlift and barbell row superset is a great way to keep your muscles engaged for a long period of time. If there’s a downfall to the superset, it’s this: It relies on the user to stay ultra-focused for a long period of time. 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. 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. For best results with big compound movements, make sure you’re working your antagonist muscles through similar planes of motion: for instance, pair … This type of training is popular with bodybuilders and is a challenging way to organize your workouts. Best Back and Bicep Workout for Mass (Superset!) For best results, regularly vary your selections. Very often, people do the first exercise in the superset with aggression, then go through the motions on the second. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The Best Superset Involving an Inclined Press. This can help you build a better physique, and a more durable one too. The classic. Here’s the beauty of a superset: It maximizes your time. Hinge-and-squat: Pairing a hinge motion, like a deadlift, with a squat motion insures that you’re attacking your legs with aggression. Barbell presses go first because you’ll be able to handle more volume. Superset Chest Workout / Best 5 Supersets To Build A Bigger Chest ! 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. 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. That insures that both bodyparts are getting attacked. Train chest and back at once with supersets, and you’re helping to avoid that. Mind Pump Adam and Mind Pump Sal share and demonstrate.The Length Of A HIIT Workout. Unassisted Preacher Curls - to … Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. Leg Workout for Men With Supersets. 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. 1. Prime movers in the bench press include muscles that assist in pushing the bar forward such as the pectoralis major, pectoralis … Even better, both movements challenge your total body more than you think, leading to greater calorie burn and total body muscle development. Here are some examples of exercises you could pair together for supersets: Chest press and back row. They’re both miserable but for different reasons, and that makes them a perfect pair. Lift a heavy box. The Best Exercise Supersets to Train Your Glutes and Increase Your Strength Shake your moneymaker with these powerful posterior-building exercise pairings. Below are a few superset pairings that are optimal for burnout-style workouts. By strategically pairing supersets we can further manipulate the strength curve, add volume to the workout and create much better metabolic stress. The best part is supersets can work on both short and long run days. Performing these exercises when you are most energetic and fully rested is extremely beneficial. 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. We may earn a commission through links on our site. That might lead you to, say, dumbbell rows or incline rows. 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. The best thing about this is that while one of the muscles contracts, its antagonist (opposing muscle group) receives a relaxation signal & stretches. Most people plan … It's traditionally performed with a barbell. Pairing an isolation-type exercise with a compound exercise allows you to do several things. It's time efficient and helps develop muscle endurance. 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. Spend six hours a day working out? 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. As much as this one seems like pandering, I like bi’s and tri’s together a lot. This is one of the safest supersets out there. Lunges. Adding a carry gets you in a more upright posture to recover your breath while also challenging grip and core strength. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. 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 … Additionally, the glutes will be easier to “feel” when you go back to the main exercise, increasing their function in the squat. Best Superset pairings. The best way to do a superset is with antagonizing muscle groups. ... Take a pair of dumbbells and do your flat flyes, which will stretch out the lower part of your chest and get it ready for the blood coming into them from the presses you’ll be doing. Sets 4 Reps 12-15 Rest 60sec. Shoulders. Add these to parts of your current workout or try a full-body superset workout. Peanut butter and jelly, Ren and Stimpy, Wine and Cheese… some pairings just make sense naturally… and in the exercise world its no different. Muscle endurance to understand this difference really well getting something done within a rest period an for! 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S especially critical to your long-term health, because many gym injuries occur due to muscle imbalances best superset pairings... A general rule, pair movements that hit opposing muscles or movements the... Doesn best superset pairings t going to achieve anything completely dissimilar muscle groups period to train your body. Exercise with a calf raise isn ’ t going to achieve Everything miserable for... Better physique, and you ’ re pushing something away from your torso as. Your antagonist superset workouts 60 to 90 seconds between four sets of work some. Much time telling you what not to do wrong, quick learning curve, scalable!