Awesome pics. Superset 1: 3x8-12 Triceps Pushdown + 3x15-20 Lateral Raises, Superset 2: 3x8-12 EZ-Bar Skullcrusher + 3x15-20 Lateral Raises, Superset: 3x8-12 Leg Press + 3x8-12 Calf Press (Big time saver, IMO). Shred: 4 sets of 12 reps on each, rest 60 – 90 seconds between sets Bulk: 4 sets of 8 reps presses, 12 reps push-ups, rest 90 – 120 seconds between sets 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 (4x2) — 10s I get all kinds of guesses on the tat, from Freddie Mercury, Edgar Allen Poe, Mark Twain, and a few others. ReddIt. Join the BarBend Newsletter for workouts, diets, breaking news and more. I'm hoping to hit the big 100kg/220lbs on the bench press by the end of the year! The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Keep it up. ): Note: I don't use any kind of assistance/support such as belts, straps, wraps, or even chalk. The best bench press superset is going to help you build muscle, strength, endurance, burn fat, allowing you to workout quickly and efficiently. This is just a hobby of mine, but my point is that you can absolutely train for strength and combine other forms of activity while still achieving good results. For example, weaker triceps hindering lockout in the bench press. Good stuff man, you made good progress, and you look like it. BarBend is an independent website. Not only that, you’ll do more work in less time and hit the showers early while the gym bunnies are busy taking their Instagram selfies. Superset with band assisted pull-ups between every set including warm up sets. Try these exercise pairs next time you want the ultimate upper-body pump. What he found is that there appears to be a very strong, almost linear relationship between weekly strength gains in the bench press and the number of times you bench per week. Not just visually, but lifting has become part of my normal weekly routine and I feel significatly stronger in general. In some scenarios, an increase in intensity can lead to a drop in performance and compromised technique. ’m currently in month 4 of GZCLP and I feel like I’ve hit a wall with that lift. I don't know why so many people are so upset by few hairs haha. Just remember, if you want to build muscle, increase endurance, burn calories, and cut down on your workout time, the deadlift or squat superset is the way to go. Thanks for the motivation. The training is separated into 3-week blocks, and I opted for 7th week deloads as outlined in Jim Wendler’s books. Perform 3 rounds of this superset and perform 10, 8, 6 reps of each exercise. Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. I apologize for that. Phase II (Cut, Jan-1-2020 to Feb-10-2020): I used the My Fitness Pal (MFP) app to keep track of my macros. Let me see that thick. Being a smaller dude, I found it difficult to eat enough calories at times. The Best Strength and Power Superset for Athletes . EDIT: Uploaded edited "Before" pics due to slightly visible pubes that I somehow didn't notice. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. In the beginning, I didn't set specific percentages because I didn't intend on keeping track of macros other than protein. Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | Livestrong.com Tight. Whether it’s fat loss, hypertrophy, improving your mobility or general health, there is a type of superset to match your goal. Here's a superset that'll change that. Here is the lowdown on supersets and why they should be a regular part of your training. Solid. 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