Don’t let yourself become stale, continue to challenge yourself, and get more out of the basic compound lifts you know and love. Time under tension. 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. These deadlift supersets will hammer your weak points while still letting you crank reps where you're strong. Vertical Pull (chin-up/pull-up variations, lat pulldowns), 3. Try this simple trick. Eric Cressey is an elite-level performance specialist with training facilities located in the Boston area and Jupiter, FL. 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. Oh yeah, and build muscle! Just stick to the basics and don’t get cute. The exercises you choose to structure the superset with will dictate the type of results you receive. In fact, people often use these terms interchangeably as though they entail the exact same thing. 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. “More work in less time” holds merit in lifting heavy stuff just like it does in the business world. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. You can format supersets—usually a set of just two exercises—in a few different ways, O’Donnell says. Farmer’s walks are more of a pull and rely heavily on the upper traps. 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.). I once heard about a trainer who supersetted back squats with stiff-leg deadlifts. The standard barbell deadlift isn't the right fit for many people. 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. This program is geared for guys who can make it to the gym three days a week. Time is our most precious commodity. Max. Here's why it needs to make a comeback. But are they really the best tests of athleticism? CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Saved by T NATION. • Variations of the deadlift can work, but they require a specific force curve that might not be useful at other points of the curve. This plan has your workout laid out for you – no matter the goal. Leg Workout for Men With Supersets. Supersets can be a game changer for your strength and hypertrophy training. A1) Deadlift variation A2) Ankle Mobilization. Your imagination is the only limit. 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. No, we're not talking about common-sense stuff like the importance of a dark room. Saved from t-nation.com. Grips falter, scapular stabilizers get fatigued, and there’s always a bit of overlap from side to side on these movements. For variation, you can squat to various depths, from pins or a box, or against bands/chains. Drop sets. As you get stronger and stronger, though, pairing anything with a squat can get to be a pain in the butt. (Source: www.t-nation.com) Each workout day trains the entire body with a combination of straight sets and variations of supersets. In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions. Got some dumbbells? This effective program is for them. Powerlifting has a total – the sum of its three lifts. 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). I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. Supersets consist of pairing two exercises back to back with each other, taking little to no rest in between. 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. Import. 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. 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. The idea is pretty simple: you’re making your training more efficient. Check it out. So, I guess it would technically be treated like a triset (or quad-set, if one of these drills is performed on each side). 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. Build a crushing grip and big nasty forearms with this unique exercise. Supersets for Super Results by John Paul Catanzaro Supersets can increase strength, improve joint health, and promote left-right symmetry. But not these. By alternating exercises you can maximize the efficiency of every workout, doing more work in less time. A subreddit for general weight training discussion, focused on intermediate level and above in experience … T NATION - The Best Strength Training and Bodybuilding Articles, Workouts, and Supplements to Help You Get Bigger, Stronger, and Leaner! 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. 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. Wall ankle mobilizations are one option. Actually supersets are two exercises back to back for the same muscle group i.e. Here's a simple way get more glute work out of your staple strength lifts. Horizontal Push (bench press and push-up variations). 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. (Okay, maybe not that last one.). Keep it short and sweet. So which […] 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. So, training is more dense. 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. Here's how. This goes way beyond that crap. by Dave Dellanave T-Nation . Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. There's more to building lats than pull-ups and pulldowns. Supersets have lately been growing more popular for their reputation of being quite effective for strength development, muscle building, and fat loss. Oh, and the workouts were under 13 minutes. Do this one at the gym, at home, or in front of your ex's house at midnight. Here are two replacements that yield better chest-building results and a lot less joint pain. Here's how the superset works: Your Monster Back Superset. With the vertical pull, you have several grip choices (neutral/supinated/pronated/alternate, plus different grip widths). You can expect some really bad DOMS a few days after this kind of workout. One example would be doing dumbbell bench press, followed by a chest-supported row. Supersets are great for bodybuilding, if you plan them wisely. 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. If you're not sure what to do with your sets and reps, look no further. If we’re not using them as much in stabilization for the front squat, we might as well use them for actually generating movement. Here's everything you need to know about 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?”. Don’t have a sled or glute-ham raise set-up? Try these workouts. Designing sports nutrition for the world's strongest athletes since 1998. Do cable flyes before you bench press. Sometimes standing around—or at the very most, doing an unrelated stretch or easy mobilization—is exactly what you want. For example, you can work opposing muscle groups, say … Check out this new science. 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. 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. Try these workouts. CrossFit has a total too. The one with doing bicep curls and then preacher curls would be a superset for biceps. 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. Here's how. Training out in the garage or in the spare bedroom with minimal equipment? Tip: Use 5 Types of Supersets | T Nation. A1) Deadlift variation A2) Heavy panting! This particular pairing (C1-C2) isn't intended to be a specific type; rather, a superset just to create balance within the program. 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. Don’t be afraid to try all kinds of different combos when pairing up bodyparts for supersets. Deadly Deadlift Supersets | T Nation. Time T Recovery Bodybuilding Science Sport How To Plan Check Tips Advice. Most exercises have value if you do them correctly. A word of advice: you’ll never get completely perfect antagonist relationships. A2) Remember that good pairings are both safe and appropriate in light of your goals (e.g., not pairing two grip intensive exercises). 272k members in the weightroom community. Here's everything you need to know about supersets. New research shows that the world's most popular alcoholic drink has some surprising health benefits. 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 what you need to do. Our primary mission is getting you out of pain fast, and back to your normal exercise and life routine. Then you'll never miss a workout. 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. Rest pause training. We use the giant cambered bar a lot. But more time on your cal isn’t the only benefit. Do this full-body plan every other day. In short, consider gross movement schemes and try to avoid blatantly obvious overlap in muscle recruitment. 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. If your back workout is taxing your arms more than your actual back, you've got a problem. However, a lot of guys make poor choices (yes, even you). Saved from t-nation.com. I structure programs this way because I want people to rest between sides on these movements. 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. T-Nation has a pretty cool write-up of Arnold’s agonist-antagonist training here. Wear your cup. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. They can introduce a whole new meaning of the word “intense” in your workout. Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. All told, you might wind up doing 32 reps with as much as 85% of your 1-rep max. Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. Some people actually think this technique blunder is the correct form. 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. Posts about T-Nation written by youngsummer. Don't Stop When It Starts Hurting. UUmmmm…no more “pearls of wisdom” on performing supersets, when to do them, execution, etc.?.. Do 45-degree back extensions before hip thrusts to improve glute recruitment. Arnold Schwarzenegger thought so much of supersets that he developed entire training sessions around them to boost training density. I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. Advanced techniques are specially designed set, rep or exercise schemes, that are used to increase the intensity of your 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. Saved by T NATION. The reverse sled drags are about as quad dominant as you can go, and the glute-ham raises crush the posterior chain. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. Supersets can increase strength, improve joint health, and promote left-right symmetry. Five reasons to start sprinting today, plus a 6-week plan to get you started. Supersets; Alternating Sets; Supersets and alternating sets are quite similar. Oh yeah, and build muscle! Pre-stimulating supersets work best early in a workout, versus as a finisher. Robbin, DW, Young, WB, Behm, DG, Payne WR, "Agonist-antagonist paired set resistance training: a brief review," J Strength Cond Res. Smart move. 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. Pair the vertical pushes with the vertical pulls, and horizontal pushes with the horizontal pulls. But don’t get bogged down in minutia when selecting your pairings. 2010 Oct;24(10):2873-82. 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. 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. You should focus on getting a deep stretch at the bottom of the range of motion. All you’ll need are a bench, a lat pulldown or seated calf raise, a pair of balls, and a good stomach. Withers Chiropractic Inc. is a personal injury and pain relief specialty clinic. You increase training density and can use the pairings to bring up weak areas. Check it out. 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. 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. 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. Enter the Pendlay total. Lower traps depress the scapula, and upper traps elevate it. This protocol is for busy guys who can only make it to the gym twice a week. bench press followed immediately by dumbell flys (which is a pretty decent combo) then you take your break. 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. Our entire staff trains together at Cressey Performance. 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. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. Do 2-3 sets of 10-12 reps purely focused on squeezing the target muscle, not obliterating it. The answer, as the overwhelming majority of T NATION readers knows, is that A1 and A2 indicates a superset. Saved by T NATION. 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. Saved by T NATION. 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). Check it out. Each cluster consists of 4 sets of 2 reps with 10 seconds rest between sets. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. © 2021 T Nation LLC. A1) Single-leg Exercise — side #1 A2) Single-leg Exercise — side #2. 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. Saved by T NATION. Run like a cheetah and squat like a beast... pain-free. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. 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. 9. 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! 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. 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. A1) Your imagination is the limit to designing your own supersets. Unlike agonist supersets, antagonist supersets can be performed more closely together in your training routine. For those of you who aren’t familiar with clusters, for 4 x (4×2) — 10s, this would be four total clusters. This will help you "feel" a target muscle. Your goal is to stimulate the target muscle with the first exercise, not obliterate it. Now, here are some ways you can use agonist and antagonist supersets in the gym. Harris: Nation will 'find a moment' to celebrate inauguration amid pandemic. 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. And, if you’re feeling frisky, you can pair horizontal pushes with vertical pulls, or horizontal pulls with vertical pushes. Saved from t-nation.com. This one's for you. 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. Once you move on to your bench press, your pecs will fail earlier than usual, thereby hitting more muscle fibers (but limiting performance). What are straight sets and supersets… Think of a classic push-pull or "front and back" superset. You can also use any lunge variation that uses a bar (dumbbells won’t work because of the grip challenge). But, be warned, training systems can be really though! I realized I was in Fantasyland, though, when my second book, Maximum Strength, was published in June of 2008. Tip: Use 5 Types of Supersets | T Nation. An agonist superset is also known as a "compound set." 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. 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. And take your break exercise schemes, that are used to increase the intensity of your staple lifts... Weak points while still letting you crank reps where you 're not what... A lot less joint pain works: your Monster back superset variation that uses a bar dumbbells... Next Level in your workout reps with as much as 85 % of your staple strength.. Of your staple strength lifts to take over plan has your workout laid out for you – no matter goal... For variation, you 'll use an isolation exercise BEFORE a compound lift the best tests of?... Sled or glute-ham raise set-up ll never get completely perfect antagonist relationships sprinting today, plus different grip widths.... 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