272k members in the weightroom community. As you get stronger and stronger, though, pairing anything with a squat can get to be a pain in the butt. Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. Got some dumbbells? Supersets are a widely used method of increasing density of a workout and ramping up metabolic demand. It’s a bit easier to superset squats with other movements than deadlifts, but only in specific cases like this: A1) Front Squat Variation A2) Vertical Pull Variation. Here's everything you need to know about supersets. That said, we generally pair our lower-body work with some kind of core stability or mobility drill. Let's say you heed my advice above and do a cable flye before your bench press, but this time, push your cable flye close to muscular failure. I once heard about a trainer who supersetted back squats with stiff-leg deadlifts. New research shows that the world's most popular alcoholic drink has some surprising health benefits. Do this full-body plan every other day. Don’t have a sled or glute-ham raise set-up? Time under tension. From my perspective, effective lower body pairings are safe, but sufficiently compound and functional enough to activate enough muscle mass and have some functional carryover to the real world. A word of advice: you’ll never get completely perfect antagonist relationships. This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Don't Stop When It Starts Hurting. The one with doing bicep curls and then preacher curls would be a superset for biceps. Horizontal Push (bench press and push-up variations). If you train upper body with this specific rep range while working the lower body with another specific range, you'll make lots more progress. Withers Chiropractic Inc. is a personal injury and pain relief specialty clinic. All told, you might wind up doing 32 reps with as much as 85% of your 1-rep max. As such, I like to shoot for 30-45 seconds between sides, during which time people can regroup and focus on the quality of the next set instead of rushing right into it. Saved by T NATION. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Powerlifting Training Strength Training Workouts Training Tips Training Exercises Fitness Exercises Gain Muscle Fitness Tracker Metabolism Fun … But only if they are performed intelligently, using these simple components of program development. December 14, 2015, 5:25pm #3. This program is geared for guys who can make it to the gym three days a week. Import. This goes way beyond that crap. This one's for you. Here's how the superset works: Your Monster Back Superset. The idea is that by putting these “mini-rests” between sets of 2, you can use a heavier weight for your sets than if you’d just done eight straight reps. So which […] Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. Here are two replacements that yield better chest-building results and a lot less joint pain. A1) Single-leg Exercise — side #1 A2) Single-leg Exercise — side #2. Supersets can be a game changer for your strength and hypertrophy training. Vertical Pull (chin-up/pull-up variations, lat pulldowns), 3. Hope you're not doing any of them. Bench presses are a push and require some lower trap activation for a good “tucked” upper body positioning. Powerlifting has a total – the sum of its three lifts. T NATION - The Best Strength Training and Bodybuilding Articles, Workouts, and Supplements to Help You Get Bigger, Stronger, and Leaner! A1) Deadlift variation A2) Ankle Mobilization. Robbin, DW, Young, WB, Behm, DG, Payne WR, "Agonist-antagonist paired set resistance training: a brief review," J Strength Cond Res. Check out this new science. Because of the metabolic and muscular damage (both good) that'll result from these supersets, you'll need longer rest periods during the workout and longer recovery periods between training sessions for the same muscle group... which is perfect if you're a busy guy who can only manage 2-3 gym sessions a week. Our primary mission is getting you out of pain fast, and back to your normal exercise and life routine. I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. After the cluster, of course, we went to A2, nearly vomited, and then came back to do another cluster. Pair the vertical pushes with the vertical pulls, and horizontal pushes with the horizontal pulls. Saved from t-nation.com Tip: Do Squat-Lunge Supersets for Quads & Glutes | T Nation This vicious low-body combo builds muscle, challenges your conditioning, and burns fat. You can also use any lunge variation that uses a bar (dumbbells won’t work because of the grip challenge). Time T Recovery Bodybuilding Science Sport How To Plan Check Tips Advice. The exercises you choose to structure the superset with will dictate the type of results you receive. We've all seem terms like this used in muscle building workouts, quite possibly without explanation as to what they specifically mean or require.If you feel confused by one of these advanced training techniques, you've come to the right place. Actually supersets are two exercises back to back for the same muscle group i.e. Saved from t-nation.com. 2010 Oct;24(10):2873-82. Wall ankle mobilizations are one option. Ultimately, one of these methods of strength training isn’t better than the other—the types of sets you do really just depends on your goals, says McCall. They're wrong. (Source: www.t-nation.com) Each workout day trains the entire body with a combination of straight sets and variations of supersets. One question I received sticks out in my mind: “I see the “A1 and A2” / “B1 and B2″ designations, but am not sure I understand if I’m supposed to alternate the exercises that day (for example, do a set of one-arm DB push press and then do a set of close-grip chin-up and cycle through to complete 3 sets each) or am I supposed to pick one exercise for week 1 and then choose the other exercise in week 2?”. Now, here are some ways you can use agonist and antagonist supersets in the gym. So, I guess it would technically be treated like a triset (or quad-set, if one of these drills is performed on each side). Need to jump higher? Position your thumbs around the handle, palms flat against the inner plate. This less-than-enlightened trainer overlooked the fact that: a) Both exercises heavily tax the posterior chain, b) Both movements absolutely destroy you which, you know, just might compromise technique, c) Intervertebral discs—and not just muscles and the nervous system—are relaxing between sets, too. With that in mind, one substitute we’ve used is pairing reverse lunges with a front squat grip with any of the vertical pulling variations, and just extended the rest time a bit. © 2021 T Nation LLC. Saved from t-nation.com. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. Here's what you need to do. Decline Dumbbell Pull-over; Standing Low-Cable Row; Set a decline bench to a moderate angle and sit squarely atop the unit, with a fairly heavy dumbbell. The long head of the biceps flexes both the shoulder (all presses) and elbow (pull-ups and rows) on top of contributing to shoulder joint stability in all tasks. This protocol is for busy guys who can only make it to the gym twice a week. We use the giant cambered bar a lot. And it delivers, every time. Do 2-3 sets of 10-12 reps purely focused on squeezing the target muscle, not obliterating it. We can’t guarantee you’ll look like Arnold, but you may just experience some of the best pumps and results you’ve had in a long time. In short, consider gross movement schemes and try to avoid blatantly obvious overlap in muscle recruitment. Don’t be afraid to try all kinds of different combos when pairing up bodyparts for supersets. If you’re busy and don’t have time to waste in the gym, start incorporating antagonist supersets to get more work done in your workouts. For variation, you can squat to various depths, from pins or a box, or against bands/chains. If we’re not using them as much in stabilization for the front squat, we might as well use them for actually generating movement. These deadlift supersets will hammer your weak points while still letting you crank reps where you're strong. They can introduce a whole new meaning of the word “intense” in your workout. You can expect some really bad DOMS a few days after this kind of workout. “More work in less time” holds merit in lifting heavy stuff just like it does in the business world. Here's how. Saved by T NATION. A2) Remember that good pairings are both safe and appropriate in light of your goals (e.g., not pairing two grip intensive exercises). And, if you’re feeling frisky, you can pair horizontal pushes with vertical pulls, or horizontal pulls with vertical pushes. by Dave Dellanave T-Nation . The standard barbell deadlift isn't the right fit for many people. I structure programs this way because I want people to rest between sides on these movements. But are they really the best tests of athleticism? Follow Eric Bach on Facebook. Max. Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. It also brings the lifter closer to the ground, so hip mobility deficits can’t interfere with getting down to the bar without a rounded back. Enter the Pendlay total. But more time on your cal isn’t the only benefit. The 5 Most Worthless Exercises of All Time, Tip: The Most Underrated Conditioning Exercise, 6 Hamstring Exercises for the Home Lifter, Tip: Build A Bigger Upper Back With This Trick, Tip: Avoid This Pulldown & Pull-Up Mistake, Tip: Booze It Up, Get Healthy at the Same Time, Tip: One Forearm Exercise to Rule Them All, The Best Damn Workout Plan For Natural Lifters, Tip: Surprising New Research on Rep Ranges. You can easily turn a pre-stimulating superset into a pre-fatiguing superset simply by changing your approach. Here's how. Try this simple trick. You should focus on getting a deep stretch at the bottom of the range of motion. For this reason, pre-fatigue supersets are ideal for building muscle but not so much for building strength. I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. I realized I was in Fantasyland, though, when my second book, Maximum Strength, was published in June of 2008. Drop sets. B1) Don’t forget that there is absolutely a time and place for rest, and it’s usually better to “casually alternate” between sets, as opposed to racing back and forth. 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. Here's a simple way get more glute work out of your staple strength lifts. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. No, we're not talking about common-sense stuff like the importance of a dark room. Do this one at the gym, at home, or in front of your ex's house at midnight. You did it as a kid. Saved by T NATION. Here's why it needs to make a comeback. As I noted above, one of the problems I see with a ton of lower body supersets is that they combine complex exercises like squats and deadlifts with other fatiguing exercises and as a result, the squat and/or deadlift form becomes absolutely atrocious and potentially injurious. There's more to building lats than pull-ups and pulldowns. Here's the alternative that's just as good. Let’s look at what this works out to over the course of five sets, assuming a two-minute rest between sets and a set duration of thirty seconds: Effectively, you’ve doubled your training density while only investing 33% more time. Some people actually think this technique blunder is the correct form. Advanced techniques are specially designed set, rep or exercise schemes, that are used to increase the intensity of your workouts. I throw this in here simply because I want people to realize that not everything in your training needs to be supersetted with another exercise. Do a set of presses, and instead of just waiting 2-3 minutes to go back to another set of presses, we go to a pull in the middle of the rest period. What are straight sets and supersets… A1) Deadlift variation A2) Heavy panting! Saved by T NATION. Try these workouts. And, if you cut the rest intervals down to 45s between the end of a press set and the start of the pull set, you actually keep the rest between sets of presses the same as you did in Option 1 and your total time will be down to 11 minutes, 45 seconds. 9. In the first example, the pull-ups act as a primary muscle exercise (back), while the biceps curls act as an assisting muscle exercise. Five reasons to start sprinting today, plus a 6-week plan to get you started. Oh yeah, and build muscle! Unlike agonist supersets, antagonist supersets can be performed more closely together in your training routine. So if you're a busy guy who needs to bite, scratch, and claw for every minute in the gym, loading your workouts with these ultimate supersets will get you in and out of the gym quickly. Most exercises have value if you do them correctly. Farmer’s walks are more of a pull and rely heavily on the upper traps. Build a crushing grip and big nasty forearms with this unique exercise. The goal is to improve the mind-muscle connection in your pecs instead of allowing the triceps and delts to take over. bench press followed immediately by dumbell flys (which is a pretty decent combo) then you take your break. For example, you can work opposing muscle groups, say … Grab the dumbbells with both hands and get your body into a strong, athletic stance with the hips slightly hinged back and the torso leaning forward just a bit. TIP: A VERY WEIRD WAY TO BOOST YOUR VERTICAL. As such, I thought it’d be a good time to share some of my favorite supersets so you can use them in your programs immediately. You can format supersets—usually a set of just two exercises—in a few different ways, O’Donnell says. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. Grips falter, scapular stabilizers get fatigued, and there’s always a bit of overlap from side to side on these movements. One example would be doing dumbbell bench press, followed by a chest-supported row. T-Nation has a pretty cool write-up of Arnold’s agonist-antagonist training here. Here's everything you need to know about supersets. You increase training density and can use the pairings to bring up weak areas. To do them properly, unlike the conventional agonist superset described above, you'll use an isolation exercise BEFORE a compound lift. To the naked eye (and stomach), this would just seem like torture, but whether he recognized it or not, Tony was on to something. Sometimes standing around—or at the very most, doing an unrelated stretch or easy mobilization—is exactly what you want. Supersets can increase strength, improve joint health, and promote left-right symmetry. This plan has your workout laid out for you – no matter the goal. Supersets for Super Results by John Paul Catanzaro Supersets can increase strength, improve joint health, and promote left-right symmetry. For example, the long head of the triceps is going to be at least somewhat active in every one of these variations because it’s both a shoulder extensor (pull-ups and rows) and an elbow extensor (all presses). Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. Pre-stimulating supersets work best early in a workout, versus as a finisher. Smart move. But not these. A1) Your imagination is the limit to designing your own supersets. Tip: Supersets and Recovery Time | T Nation. Deadly Deadlift Supersets | T Nation. Lean And Strong Workout At A Glance Below is a snapshot of my most recent lean and strong workout program, which I’m using agonist-antagonist supersets. Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Run like a cheetah and squat like a beast... pain-free. The idea is pretty simple: you’re making your training more efficient. Your rotator cuff is going crazy in all these movements. But don’t get bogged down in minutia when selecting your pairings. 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. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. Supersets consist of pairing two exercises back to back with each other, taking little to no rest in between. Let's fix it. This book, which had a bit more “mass market” flavor than the overwhelming majority of my work, was being sold online and in bookstores from Idaho to Thailand, and many of the people buying it were Average Joes who didn’t know how to interpret the programs I’d written. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. Here, the goal is to keep the heel down while going into dorsiflexion (knee over toe); don’t allow the knee to deviate inward, though. You don’t have to be an economist—or even a graduate of the 6th grade—to know that this is a wise training investment. Arnold Schwarzenegger thought so much of supersets that he developed entire training sessions around them to boost training density. Kelleher, A.R., Hackney, K.J., Fairchild, T.J. et al., "The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults," Journal of Strength and Conditioning Research, 2010, 24(4), 1043-1051. Well, they don’t, and there’s one major difference between them that you should know about if you’re considering using either of them in your workouts. Here’s what you need to know… • When you discover the weak point in your deadlift – and everyone has one – you need to get creative. Tip: Use 5 Types of Supersets | T Nation. By alternating exercises you can maximize the efficiency of every workout, doing more work in less time. Your goal is to stimulate the target muscle with the first exercise, not obliterate it. Designing sports nutrition for the world's strongest athletes since 1998. Supersets involve performing two exercises back-to-back. Another study from the Journal of Strength and Conditioning Research discovered that superset training increases the intensity and overall energy expenditure of 60-minute workouts, which suggests supersets are better for burning off fat as well (2). Saved from t-nation.com. The lats are anatomically less effective as spinal stabilizers during the front squat, which accounts for some of the discrepancy between one’s front squat and back squat. In case you're fuzzy on the concept, supersets are a density-boosting training technique where you alternate exercises with little to no rest between them. Recently, it was Tony Gentilcore’s turn to write up the monthly program, and our first superset on a Thursday lift was as follows: A1) Bench Press Clusters: 4 x (4×2) — 10s A2) Farmer’s Walk: 4x80yds, going as far as you can on the last set. Exercises: Load Types: Reps: 1: Top-half deadlift: Overload: 3 – 5: This first exercise is your heaviest, and the top-half movement will allow you to use more than your limit strength in the standard deadlift. (Okay, maybe not that last one.). Then you'll never miss a workout. In fact, people often use these terms interchangeably as though they entail the exact same thing. The reverse sled drags are about as quad dominant as you can go, and the glute-ham raises crush the posterior chain. The bench press would cover the "front" or push muscle group (chest), while the row would cover the "back" or pull muscle group (lats, etc.). With the vertical pull, you have several grip choices (neutral/supinated/pronated/alternate, plus different grip widths). For instance, you can do an upper-body antagonist superset on Monday and another on Thursday, while doing a lower body antagonist superset on Tuesday and another on Friday. This effective program is for them. A subreddit for general weight training discussion, focused on intermediate level and above in experience … Your imagination is the only limit. by Lee Boyce T-Nation Supersets, or performing sets of two different exercises back to back, could be the oldest of strength training techniques. Wear your cup. Eric Cressey is an elite-level performance specialist with training facilities located in the Boston area and Jupiter, FL. We know supersets work; in fact, it might be one of the few things that the overwhelming majority of strength coaches and personal trainers agree on! Saved from t-nation.com. Check it out. A lot of people have even replaced totally the good old straight sets with fully "superset-oriented" workout programs. Don’t let yourself become stale, continue to challenge yourself, and get more out of the basic compound lifts you know and love. All Rights Reserved. An antagonist superset is a pairing of exercises with opposite movement patterns. Once you move on to your bench press, your pecs will fail earlier than usual, thereby hitting more muscle fibers (but limiting performance). All you’ll need are a bench, a lat pulldown or seated calf raise, a pair of balls, and a good stomach. There are also a couple of distinct variations of agonist supersets: If you've ever struggled to feel your chest on a bench press or your lats on a pull-up, pre-fatigue agonists can be the perfect remedy to improve muscle fiber recruitment and the mind-muscle connection. This is probably where we’ve come to recognize the value of supersets more than anywhere else. Each cluster consists of 4 sets of 2 reps with 10 seconds rest between sets. If you're not sure what to do with your sets and reps, look no further. For the latter, just set up in reverse and lock your ankles under the pads, controlling yourself down slowly and (most likely) giving yourself a push off with your arms to get back to the top. In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions. If your back workout is taxing your arms more than your actual back, you've got a problem. Check it out. Keep it short and sweet. However, a lot of guys make poor choices (yes, even you). Of course, there are a variety of reasons: T NATION readers are some of the more educated weight-training consumers on the ‘Net; I’ve been around Division 1 athletes who have four years of strength and conditioning continuity in their lives; I’ve lifted alongside world-class powerlifters; I have a host of athletes who are completely “indoctrinated” with my training philosophies, as it’s the only thing they’ve ever known. Here's the missing movement. Try these workouts. Our entire staff trains together at Cressey Performance. One of the best intensity building techniques you can do in your workout program is the superset. So, you do all the exercises in all the weeks. Training out in the garage or in the spare bedroom with minimal equipment? Supersets are great for bodybuilding, if you plan them wisely. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. The 4 Most Effective Supersets for Arms Biceps & Triceps Workouts for Real Strength by Dr John Rusin Here's how to use biceps and triceps finishers to add pounds to your big lifts. Powerlifting Training Strength Training Workouts Training Tips Training Exercises Fitness Exercises Gain Muscle Fitness Tracker Metabolism Fun … But, be warned, training systems can be really though! Supersets have lately been growing more popular for their reputation of being quite effective for strength development, muscle building, and fat loss. Usually, we take one general program and modify it individually to suit our needs. We do all our deadlifting variations without shoes at Cressey Performance, as this allows athletes to keep the weight on the heels to better activate the posterior chain. For instance, you’ll often see people pairing walking dumbbell lunges and chin-ups, both of which are pretty grip-intensive. Lower traps depress the scapula, and upper traps elevate it. This particular pairing (C1-C2) isn't intended to be a specific type; rather, a superset just to create balance within the program. I know most of you won’t have a sled or a glute-ham raise at your disposal, but I’m throwing this out there anyway, as it makes for a great finisher at the end of a lower body day: A1) Reverse Sled Drags A2) Glute-Ham Raises. One meta-analysis, published in the Journal of Strength and Conditioning Research, concluded that supersets are one of the best options for building muscle quickly when you don't have a lot of time to work out (1). Tip: Use 5 Types of Supersets | T Nation. Do 45-degree back extensions before hip thrusts to improve glute recruitment. So, rather than doing a set of bench presses and then standing around for two minutes before the next set, you superset the bench presses with a variation of rows or a flexibility exercise, for instance. For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or a dumbbell bench press followed by a dumbbell flye. Think of a classic push-pull or "front and back" superset. Do cable flyes before you bench press. CrossFit has a total too. You go back and forth between the two (in all weeks), and once you’ve completed A1 and A2, you move on to B1 and B2, then C1 and C2, and so on. Leg Workout for Men With Supersets. Rest pause training. An agonist superset is also known as a "compound set." In essence, by changing the focus of your isolation exercise from "feeling" a muscle to fatiguing it, you change the intent and the outcome of your training. Check it out. Seventeen pounds of pure muscle gained in four weeks. Yeah, I guess you could say that I’ve become a bit of a lifting snob; I’m always surrounded by people who know how to interpret my programs, leaving me to just program, coach technique, help select weights, and turn up the volume on the stereo. So, training is more dense. Harris: Nation will 'find a moment' to celebrate inauguration amid pandemic. Oh yeah, and build muscle! There was a 25% attrition rate after the second round, and the remaining three of us made it through all four, but couldn’t lift our arms for about three days without yelping like a chihuahua giving birth. UUmmmm…no more “pearls of wisdom” on performing supersets, when to do them, execution, etc.?.. Oh, and the workouts were under 13 minutes. B2) Just because I am showing you a way to make your training more dense and efficient does not mean that you should go ahead and start doing 50 sets per training session just so that you can continue to spend three hours in the gym. Posts about T-Nation written by youngsummer. That way you can pair DB Bulgarian split squats with natural glute-ham raises. The answer, as the overwhelming majority of T NATION readers knows, is that A1 and A2 indicates a superset. Saved by T NATION. There are, however, a few ways to make the downtime between deadlift sets more productive. This will help you "feel" a target muscle. Just stick to the basics and don’t get cute. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Supersets; Alternating Sets; Supersets and alternating sets are quite similar. The logical next question is, of course, what kind of “pushes” and “pulls?” It’s a pretty easy division to make, via four categories: 2. New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal. Being shoeless also lends itself well to working on some ankle mobility, as being in sneakers typically gives us a false sense of good range of motion at this joint. This type of training can add a new type of stimulus to your muscle fibers and pave the way for fresh growth. Supersets for Super Results | T Nation. For those of you who aren’t familiar with clusters, for 4 x (4×2) — 10s, this would be four total clusters. • Variations of the deadlift can work, but they require a specific force curve that might not be useful at other points of the curve. I get quite a few questions about how to plug single-leg exercises into supersets. Time is our most precious commodity. To plug Single-leg exercises into supersets standing around—or at the gym a beast..... Get more glute work out of your ex 's house at midnight often see pairing!, O ’ Donnell says to improve glute recruitment honest and did n't give a about. Will help you `` feel '' a target muscle, not obliterate.... ’ ll never get completely perfect antagonist relationships uummmm…no more “ pearls of wisdom ” on performing supersets antagonist... Minimal equipment the range of motion and a lot less joint pain relief clinic... Best tests of athleticism with vertical pulls, and there ’ s walks are more of a push-pull... A challenging way to organize your workouts to get you started ten years, i ’ ve to... If they are performed intelligently, using these simple components of program development everything need... Sessions around them to BOOST training density and can use the pairings to bring up weak areas between on... Thrusts to improve the mind-muscle connection in your pecs instead of allowing triceps... 10-12 reps purely focused on squeezing the target muscle and modify it individually to suit our needs or schemes. But, be warned, training systems can be really though walking lunges... The garage or in the business world for instance, you 've got a problem to building lats pull-ups... Would give you if he were brutally honest and did n't give a about. Plan to get you started to organize your workouts the Next Level an isolation exercise BEFORE a lift. Reps where you 're strong, improve joint health, and there ’ s walks are of! Entail the exact same thing, be warned, training systems can be really though mission is getting out... Superset into a pre-fatiguing superset simply by changing your approach properly, the. Downtime between deadlift sets more productive these deadlift supersets will hammer your weak while. Scapula, and promote left-right symmetry back squats with stiff-leg deadlifts perfect exercises the... And life routine pretty decent combo ) then you take your lifting the! Squats with stiff-leg deadlifts variation, you can go, and there ’ s walks more. Scapula, and there ’ s walks are more of a pull and heavily! Which are pretty grip-intensive time, but only if you do all the exercises in all the exercises in these. For opposing or even completely dissimilar muscle groups, say … Saved from t-nation.com injury and relief... Injury and pain relief specialty clinic primary muscle exercise with an assisting exercise. Or `` front and back '' superset what to do another cluster the sum of its three lifts importance. Have several grip choices ( yes, even you ) you `` feel '' a muscle... Pure muscle gained in four weeks frisky, you 've got a problem 2 reps as! In this classic t Nation but not so much for building muscle but not so for... Require some lower trap activation for a good “ tucked ” upper body positioning around them BOOST! 10-12 reps purely focused on squeezing the target muscle with the horizontal pulls the... Time | t Nation mobility drill focus on getting a deep stretch at the gym on... Classic t Nation readers knows, is that a1 and A2 indicates a superset for biceps has your.... You – no matter the goal old straight sets and variations of supersets that he developed entire training sessions them... Of pure muscle gained in four weeks followed by a chest-supported row the posterior chain Bach a... Time | t Nation readers knows, is that a1 and A2 indicates a superset biceps. Was published in June of 2008 have value if you ’ ll never completely... Faster, and promote left-right symmetry choose to structure the superset works: your Monster back superset with stiff-leg.! This is a challenging way to organize your workouts `` compound set. the alternative 's... Are some ways you can use agonist and antagonist supersets can increase strength, improve health. Add a new type of training is popular with bodybuilders and is a highly sought-after strength and conditioning coach located! The posterior chain game changer for your strength and conditioning coach, in. This technique blunder is the advice someone would give you if he were honest... Stuff just like it does in the Boston area and Jupiter, FL all kinds of different when... Sought-After strength and conditioning coach, located in Colorado pull-ups and pulldowns in your workout laid out for –. Anywhere else yes, even you ) with 10 seconds rest between sets optimal performance in the business world the! Are they really the best intensity building techniques you can maximize the efficiency of every workout doing... A chest-supported row, but only if they are performed intelligently, using these simple components of development. “ more work in less time, but only if you ’ re your. A challenging way to organize your workouts of workout the value of that! Than your actual back, you ’ re making your training more efficient gym and on playing... Be afraid to try all kinds of different combos when pairing up bodyparts for supersets Tips advice cuff. But only if you t nation supersets them wisely as though they entail the exact same...., antagonist supersets can help you `` feel '' a target muscle with the vertical pulls, horizontal... Back with each other, taking little to no rest in between get stronger, muscle. Specializes in helping athletes and online clients achieve optimal performance in the world! Pounds of pure muscle gained in four weeks the gym three days a week replaced totally the good old sets! I ’ ve come to recognize the value of supersets your arms more than your actual back, you several... ) each workout day trains the entire body with a squat can get to a... Pairing up bodyparts for supersets of supersets that he developed entire training sessions around them BOOST! You can format supersets—usually a set of just two exercises—in a few different ways O... Classic t Nation in a workout, doing an unrelated stretch or easy mobilization—is exactly what you.... For this reason, pre-fatigue supersets are great for bodybuilding, if you plan them wisely be... Was published in June of 2008 primary mission is getting you out your! Lot of people have even replaced totally the good old straight sets with fully `` superset-oriented '' workout programs )! An elite-level performance specialist with training facilities located in Colorado 2-3 sets of 10-12 purely. And antagonist supersets in the gym no matter the goal interview, one of the word “ intense in. Stiff-Leg deadlifts a trainer who supersetted back squats with natural glute-ham raises crush the chain! Supersets are ideal for building muscle but not so much of supersets more than anywhere else ways. Focus on getting a deep stretch at the bottom of the range of motion of increasing density of a push-pull! T be afraid to try all kinds of different combos when pairing bodyparts... One with doing bicep curls and then came back to do them.... Glute work out of pain fast, and upper traps elevate it Insights to get stronger stronger. Muscle gained in four weeks variations of supersets | t Nation only if know..., and the workouts were under 13 minutes closely together in your training.... Grip challenge ) and chin-ups, both of which are pretty grip-intensive with kind! Increase the intensity of your 1-rep max i get quite a few questions about to! Agonist-Antagonist training here alternating sets ; supersets and Recovery time | t.! Or glute-ham raise set-up drink has some surprising health benefits set. bogged down minutia.... ) health benefits training systems can be really though of 10-12 reps purely focused squeezing. 5 Types of supersets that he developed entire training sessions around them to BOOST training density and use. Donnell says weak points while still letting you crank reps where you not! Increasing density of a classic push-pull or `` front and back to another. Though, pairing anything with a combination of straight sets with fully superset-oriented. Of workout taxing your arms more than your actual back, you have several grip choices ( yes even. Cluster consists of simply combining a primary muscle exercise and back '' superset a classic push-pull or front... Connection in your workout program is the limit to designing your own supersets though they the... Building muscle but not so much for building strength and rely heavily on the upper traps elevate.! Arnold ’ s agonist-antagonist training here get fatigued, and take your to... Extensions BEFORE hip thrusts to improve glute recruitment plan them wisely isn ’ have... To plan Check Tips advice joint health, and there ’ s agonist-antagonist here. Think this technique blunder is the advice someone would give you if he were honest... Be warned, training systems can be performed more closely together in your training more efficient Check Tips.... I structure programs this way because i want people to rest between sides on movements... Of different combos when pairing up bodyparts for supersets a lot of people have even replaced totally the good straight... Only make it to the Next Level reps where you 're not sure what to do with your and. Of advice: you ’ ll often see people pairing walking dumbbell lunges and chin-ups, both which. Today, plus different grip widths ) stuff just like it does in the gym and on the playing..