Supersets for Super Results | T Nation. Tip: Use 5 Types of Supersets | T Nation. 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. Check it out. Seventeen pounds of pure muscle gained in four weeks. This effective program is for them. A1) Single-leg Exercise — side #1 A2) Single-leg Exercise — side #2. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. by Lee Boyce T-Nation Supersets, or performing sets of two different exercises back to back, could be the oldest of strength training techniques. Robbin, DW, Young, WB, Behm, DG, Payne WR, "Agonist-antagonist paired set resistance training: a brief review," J Strength Cond Res. Don’t have a sled or glute-ham raise set-up? 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. Enter the Pendlay total. One example would be doing dumbbell bench press, followed by a chest-supported row. The idea is pretty simple: you’re making your training more efficient. If your back workout is taxing your arms more than your actual back, you've got a problem. Sometimes standing around—or at the very most, doing an unrelated stretch or easy mobilization—is exactly what you want. Some people actually think this technique blunder is the correct form. Arnold Schwarzenegger thought so much of supersets that he developed entire training sessions around them to boost training density. Powerlifting has a total – the sum of its three lifts. Time under tension. Do 2-3 sets of 10-12 reps purely focused on squeezing the target muscle, not obliterating it. 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. Don’t be afraid to try all kinds of different combos when pairing up bodyparts for supersets. This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. What are straight sets and supersets… But not these. So which […] Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. A2) Remember that good pairings are both safe and appropriate in light of your goals (e.g., not pairing two grip intensive exercises). Here's how the superset works: Your Monster Back Superset. A lot of people have even replaced totally the good old straight sets with fully "superset-oriented" workout programs. This type of training can add a new type of stimulus to your muscle fibers and pave the way for fresh growth. 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. Keep it short and sweet. I get quite a few questions about how to plug single-leg exercises into supersets. Do this full-body plan every other day. Build a crushing grip and big nasty forearms with this unique exercise. The answer, as the overwhelming majority of T NATION readers knows, is that A1 and A2 indicates a superset. To do them properly, unlike the conventional agonist superset described above, you'll use an isolation exercise BEFORE a compound lift. Do 45-degree back extensions before hip thrusts to improve glute recruitment. Time T Recovery Bodybuilding Science Sport How To Plan Check Tips Advice. 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. Supersets are a widely used method of increasing density of a workout and ramping up metabolic demand. I structure programs this way because I want people to rest between sides on these movements. Saved by T NATION. 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. 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. You did it as a kid. 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). But don’t get bogged down in minutia when selecting your pairings. Deadly Deadlift Supersets | T Nation. Got some dumbbells? Saved by T NATION. 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. Do cable flyes before you bench press. This will help you "feel" a target 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. 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. The one with doing bicep curls and then preacher curls would be a superset for biceps. Smart move. 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. 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. 2010 Oct;24(10):2873-82. Supersets for Super Results by John Paul Catanzaro Supersets can increase strength, improve joint health, and promote left-right symmetry. For instance, you’ll often see people pairing walking dumbbell lunges and chin-ups, both of which are pretty grip-intensive. Once you move on to your bench press, your pecs will fail earlier than usual, thereby hitting more muscle fibers (but limiting performance). All Rights Reserved. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. Changer for your strength and conditioning coach, located in the Boston and!: your Monster back superset your vertical chest-supported row by alternating exercises you choose to structure the superset works your... Glute-Ham raise set-up reverse sled drags are about as quad dominant as you get stronger, gain muscle Faster and! Health benefits Types of supersets | t Nation 1 A2 ) Single-leg exercise — side # 2 or box... 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