These deadlift supersets will hammer your weak points while still letting you crank reps where you're strong. 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. All Rights Reserved. I once heard about a trainer who supersetted back squats with stiff-leg deadlifts. You should focus on getting a deep stretch at the bottom of the range of motion. 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. Horizontal Push (bench press and push-up variations). I realized I was in Fantasyland, though, when my second book, Maximum Strength, was published in June of 2008. For this reason, pre-fatigue supersets are ideal for building muscle but not so much for building strength. Don't Stop When It Starts Hurting. Saved by T NATION. No, we're not talking about common-sense stuff like the importance of a dark room. Our entire staff trains together at Cressey Performance. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. T-Nation has a pretty cool write-up of Arnold’s agonist-antagonist training here. Unlike agonist supersets, antagonist supersets can be performed more closely together in your training routine. Advanced techniques are specially designed set, rep or exercise schemes, that are used to increase the intensity of your workouts. To the naked eye (and stomach), this would just seem like torture, but whether he recognized it or not, Tony was on to something. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. Here's the alternative that's just as good. Arnold Schwarzenegger thought so much of supersets that he developed entire training sessions around them to boost training density. Try these workouts. 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. 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. The reverse sled drags are about as quad dominant as you can go, and the glute-ham raises crush the posterior chain. However, a lot of guys make poor choices (yes, even you). Check it out. 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! As you get stronger and stronger, though, pairing anything with a squat can get to be a pain in the butt. 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. Then you'll never miss a workout. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. Oh yeah, and build muscle! 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. A lot of people have even replaced totally the good old straight sets with fully "superset-oriented" workout programs. Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. © 2021 T Nation LLC. 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. I structure programs this way because I want people to rest between sides on these movements. So, training is more dense. This is probably where we’ve come to recognize the value of supersets more than anywhere else. 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. Smart move. UUmmmm…no more “pearls of wisdom” on performing supersets, when to do them, execution, etc.?.. But only if they are performed intelligently, using these simple components of program development. Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. But don’t get bogged down in minutia when selecting your pairings. But are they really the best tests of athleticism? Supersets involve performing two exercises back-to-back. Position your thumbs around the handle, palms flat against the inner plate. Drop sets. (Okay, maybe not that last one.). 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. Don’t be afraid to try all kinds of different combos when pairing up bodyparts for supersets. The goal is to improve the mind-muscle connection in your pecs instead of allowing the triceps and delts to take over. All you’ll need are a bench, a lat pulldown or seated calf raise, a pair of balls, and a good stomach. Tip: Use 5 Types of Supersets | T Nation. Tip: Supersets and Recovery Time | 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. Enter the Pendlay total. Posts about T-Nation written by youngsummer. Your imagination is the only limit. But, be warned, training systems can be really though! 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. Try this simple trick. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. Withers Chiropractic Inc. is a personal injury and pain relief specialty clinic. This protocol is for busy guys who can only make it to the gym twice a week. 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. Lower traps depress the scapula, and upper traps elevate it. With the vertical pull, you have several grip choices (neutral/supinated/pronated/alternate, plus different grip widths). 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. What are straight sets and supersets… 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. 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. This type of training can add a new type of stimulus to your muscle fibers and pave the way for fresh growth. 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. 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. by Lee Boyce T-Nation Supersets, or performing sets of two different exercises back to back, could be the oldest of strength training techniques. This will help you "feel" a target muscle. And, if you’re feeling frisky, you can pair horizontal pushes with vertical pulls, or horizontal pulls with vertical pushes. This effective program is for them. Saved from t-nation.com. For instance, you’ll often see people pairing walking dumbbell lunges and chin-ups, both of which are pretty grip-intensive. 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. Do 2-3 sets of 10-12 reps purely focused on squeezing the target muscle, not obliterating it. Got some dumbbells? 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). Pair the vertical pushes with the vertical pulls, and horizontal pushes with the horizontal pulls. 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. Powerlifting Training Strength Training Workouts Training Tips Training Exercises Fitness Exercises Gain Muscle Fitness Tracker Metabolism Fun … New research shows that the world's most popular alcoholic drink has some surprising health benefits. 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.). 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. To do them properly, unlike the conventional agonist superset described above, you'll use an isolation exercise BEFORE a compound lift. This plan has your workout laid out for you – no matter the goal. Harris: Nation will 'find a moment' to celebrate inauguration amid pandemic. 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. If you're not sure what to do with your sets and reps, look no further. T NATION - The Best Strength Training and Bodybuilding Articles, Workouts, and Supplements to Help You Get Bigger, Stronger, and Leaner! All told, you might wind up doing 32 reps with as much as 85% of your 1-rep max. 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). So which […] I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. They can introduce a whole new meaning of the word “intense” in your workout. Here's why it needs to make a comeback. You can expect some really bad DOMS a few days after this kind of workout. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. 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. 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. Pre-stimulating supersets work best early in a workout, versus as a finisher. For variation, you can squat to various depths, from pins or a box, or against bands/chains. The one with doing bicep curls and then preacher curls would be a superset for biceps. Saved by T NATION. 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. Do cable flyes before you bench press. Do this one at the gym, at home, or in front of your ex's house at midnight. 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. A1) Deadlift variation A2) Ankle Mobilization. “More work in less time” holds merit in lifting heavy stuff just like it does in the business world. You can also use any lunge variation that uses a bar (dumbbells won’t work because of the grip challenge). Supersets can be a game changer for your strength and hypertrophy training. Here's the missing movement. Saved by T NATION. Some people actually think this technique blunder is the correct form. 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. This program is geared for guys who can make it to the gym three days a week. Follow Eric Bach on Facebook. 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. Don’t let yourself become stale, continue to challenge yourself, and get more out of the basic compound lifts you know and love. You increase training density and can use the pairings to bring up weak areas. Time under tension. Your goal is to stimulate the target muscle with the first exercise, not obliterate it. So, I guess it would technically be treated like a triset (or quad-set, if one of these drills is performed on each side). A word of advice: you’ll never get completely perfect antagonist relationships. CrossFit has a total too. 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. 9. Try these workouts. In fact, people often use these terms interchangeably as though they entail the exact same thing. You can format supersets—usually a set of just two exercises—in a few different ways, O’Donnell says. If we’re not using them as much in stabilization for the front squat, we might as well use them for actually generating movement. Tip: Use 5 Types of Supersets | T Nation. Import. Just stick to the basics and don’t get cute. But not these. In the first example, the pull-ups act as a primary muscle exercise (back), while the biceps curls act as an assisting muscle exercise. Your rotator cuff is going crazy in all these movements. 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. 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. An agonist superset is also known as a "compound set." The exercises you choose to structure the superset with will dictate the type of results you receive. If your back workout is taxing your arms more than your actual back, you've got a problem. Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. 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. Here's how. Seventeen pounds of pure muscle gained in four weeks. Powerlifting has a total – the sum of its three lifts. I get quite a few questions about how to plug single-leg exercises into supersets. 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. Check out this new science. So, you do all the exercises in all the weeks. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Oh yeah, and build muscle! A1) Single-leg Exercise — side #1 A2) Single-leg Exercise — side #2. Saved from t-nation.com. 2010 Oct;24(10):2873-82. by Dave Dellanave T-Nation . After the cluster, of course, we went to A2, nearly vomited, and then came back to do another cluster. Each cluster consists of 4 sets of 2 reps with 10 seconds rest between sets. And it delivers, every time. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. 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. This particular pairing (C1-C2) isn't intended to be a specific type; rather, a superset just to create balance within the program. Most exercises have value if you do them correctly. 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. In short, consider gross movement schemes and try to avoid blatantly obvious overlap in muscle recruitment. 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. An antagonist superset is a pairing of exercises with opposite movement patterns. Build a crushing grip and big nasty forearms with this unique exercise. Supersets have lately been growing more popular for their reputation of being quite effective for strength development, muscle building, and fat loss. 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. 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. Check it out. That said, we generally pair our lower-body work with some kind of core stability or mobility drill. 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. Think of a classic push-pull or "front and back" superset. 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. Hope you're not doing any of them. I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. Once you move on to your bench press, your pecs will fail earlier than usual, thereby hitting more muscle fibers (but limiting performance). 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. 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. Here's a simple way get more glute work out of your staple strength lifts. Powerlifting Training Strength Training Workouts Training Tips Training Exercises Fitness Exercises Gain Muscle Fitness Tracker Metabolism Fun … 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. By alternating exercises you can maximize the efficiency of every workout, doing more work in less time. Vertical Pull (chin-up/pull-up variations, lat pulldowns), 3. Wall ankle mobilizations are one option. Grips falter, scapular stabilizers get fatigued, and there’s always a bit of overlap from side to side on these movements. Supersets for Super Results | T Nation. 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. Saved from t-nation.com. Sometimes standing around—or at the very most, doing an unrelated stretch or easy mobilization—is exactly what you want. December 14, 2015, 5:25pm #3. Do this full-body plan every other day. 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. Bench presses are a push and require some lower trap activation for a good “tucked” upper body positioning. Here's everything you need to know about supersets. Robbin, DW, Young, WB, Behm, DG, Payne WR, "Agonist-antagonist paired set resistance training: a brief review," J Strength Cond Res. 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. Supersets are great for bodybuilding, if you plan them wisely. 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. 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. Supersets are a widely used method of increasing density of a workout and ramping up metabolic demand. A1) Your imagination is the limit to designing your own supersets. 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. Supersets consist of pairing two exercises back to back with each other, taking little to no rest in between. Need to jump higher? 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. Max. Now, here are some ways you can use agonist and antagonist supersets in the gym. TIP: A VERY WEIRD WAY TO BOOST YOUR VERTICAL. A2) Remember that good pairings are both safe and appropriate in light of your goals (e.g., not pairing two grip intensive exercises). Wear your cup. Let's fix it. Time is our most precious commodity. Leg Workout for Men With Supersets. Five reasons to start sprinting today, plus a 6-week plan to get you started. Do 45-degree back extensions before hip thrusts to improve glute recruitment.
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