Here's how. bench press followed immediately by dumbell flys (which is a pretty decent combo) then you take your break. Check out this new science. Robbin, DW, Young, WB, Behm, DG, Payne WR, "Agonist-antagonist paired set resistance training: a brief review," J Strength Cond Res. Here's the alternative that's just as good. 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. But more time on your cal isn’t the only benefit. Smart move. Tip: Supersets and Recovery Time | T Nation. Farmer’s walks are more of a pull and rely heavily on the upper traps. But only if they are performed intelligently, using these simple components of program development. In short, consider gross movement schemes and try to avoid blatantly obvious overlap in muscle recruitment. Oh yeah, and build muscle! Now, here are some ways you can use agonist and antagonist supersets in the gym. Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Deadly Deadlift Supersets | T Nation. Usually, we take one general program and modify it individually to suit our needs. This program is geared for guys who can make it to the gym three days a week. The idea is pretty simple: you’re making your training more efficient. Grips falter, scapular stabilizers get fatigued, and there’s always a bit of overlap from side to side on these movements. 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. Time is our most precious commodity. With the vertical pull, you have several grip choices (neutral/supinated/pronated/alternate, plus different grip widths). For this reason, pre-fatigue supersets are ideal for building muscle but not so much for building strength. 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. Supersets are great for bodybuilding, if you plan them wisely. 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. TIP: A VERY WEIRD WAY TO BOOST YOUR VERTICAL. Follow Eric Bach on Facebook. To the naked eye (and stomach), this would just seem like torture, but whether he recognized it or not, Tony was on to something. 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. Bench presses are a push and require some lower trap activation for a good “tucked” upper body positioning. Supersets consist of pairing two exercises back to back with each other, taking little to no rest in between. Do 2-3 sets of 10-12 reps purely focused on squeezing the target muscle, not obliterating it. You increase training density and can use the pairings to bring up weak areas. What are straight sets and supersets… 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. Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. The reverse sled drags are about as quad dominant as you can go, and the glute-ham raises crush the posterior chain. 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. 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?”. 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. 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. Wear your cup. For example, you can work opposing muscle groups, say … Here's a simple way get more glute work out of your staple strength lifts. I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. I structure programs this way because I want people to rest between sides on these movements. 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. Training out in the garage or in the spare bedroom with minimal equipment? Posts about T-Nation written by youngsummer. Your goal is to stimulate the target muscle with the first exercise, not obliterate it. You should focus on getting a deep stretch at the bottom of the range of motion. “More work in less time” holds merit in lifting heavy stuff just like it does in the business world. Supersets can increase strength, improve joint health, and promote left-right symmetry. 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. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. So, you do all the exercises in all the weeks. 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! One of the best intensity building techniques you can do in your workout program is the superset. 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. Here's everything you need to know about supersets. 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 is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Once you move on to your bench press, your pecs will fail earlier than usual, thereby hitting more muscle fibers (but limiting performance). Your rotator cuff is going crazy in all these movements. Do 45-degree back extensions before hip thrusts to improve glute recruitment. Enter the Pendlay total. I once heard about a trainer who supersetted back squats with stiff-leg deadlifts. Arnold Schwarzenegger thought so much of supersets that he developed entire training sessions around them to boost training density. 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. This particular pairing (C1-C2) isn't intended to be a specific type; rather, a superset just to create balance within the program. 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. Got some dumbbells? Tip: Use 5 Types of Supersets | T Nation. Pair the vertical pushes with the vertical pulls, and horizontal pushes with the horizontal pulls. 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. After the cluster, of course, we went to A2, nearly vomited, and then came back to do another cluster. Supersets for Super Results by John Paul Catanzaro Supersets can increase strength, improve joint health, and promote left-right symmetry. This goes way beyond that crap. Check it out. Powerlifting Training Strength Training Workouts Training Tips Training Exercises Fitness Exercises Gain Muscle Fitness Tracker Metabolism Fun … 2010 Oct;24(10):2873-82. 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. I realized I was in Fantasyland, though, when my second book, Maximum Strength, was published in June of 2008. 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. An antagonist superset is a pairing of exercises with opposite movement patterns. 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. 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. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. (Okay, maybe not that last one.). © 2021 T Nation LLC. You did it as a kid. Rest pause training. Saved from t-nation.com. 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. Leg Workout for Men With Supersets. Seventeen pounds of pure muscle gained in four weeks. There are, however, a few ways to make the downtime between deadlift sets more productive. Powerlifting has a total – the sum of its three lifts. Don’t be afraid to try all kinds of different combos when pairing up bodyparts for supersets. This effective program is for them. You can easily turn a pre-stimulating superset into a pre-fatiguing superset simply by changing your approach. And it delivers, every time. 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. All you’ll need are a bench, a lat pulldown or seated calf raise, a pair of balls, and a good stomach. But are they really the best tests of athleticism? They're wrong. A subreddit for general weight training discussion, focused on intermediate level and above in experience … New research shows that the world's most popular alcoholic drink has some surprising health benefits. Think of a classic push-pull or "front and back" superset. By alternating exercises you can maximize the efficiency of every workout, doing more work in less time. If you're not sure what to do with your sets and reps, look no further. Supersets for Super Results | T Nation. If we’re not using them as much in stabilization for the front squat, we might as well use them for actually generating movement. 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. A1) Single-leg Exercise — side #1 A2) Single-leg Exercise — side #2. All told, you might wind up doing 32 reps with as much as 85% of your 1-rep max. This plan has your workout laid out for you – no matter the goal. The exercises you choose to structure the superset with will dictate the type of results you receive. 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. So, training is more dense. Lower traps depress the scapula, and upper traps elevate it. Here's everything you need to know about supersets. A1) Deadlift variation A2) Ankle Mobilization. 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. 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. Need to jump higher? 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. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. Tip: Use 5 Types of Supersets | T Nation. Supersets can be a game changer for your strength and hypertrophy training. (Source: www.t-nation.com) Each workout day trains the entire body with a combination of straight sets and variations of supersets. Try these workouts. Harris: Nation will 'find a moment' to celebrate inauguration amid pandemic. Try these workouts. Saved by T NATION. To do them properly, unlike the conventional agonist superset described above, you'll use an isolation exercise BEFORE a compound lift. Supersets have lately been growing more popular for their reputation of being quite effective for strength development, muscle building, and fat loss. You can also use any lunge variation that uses a bar (dumbbells won’t work because of the grip challenge). 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. 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. Don't Stop When It Starts Hurting. Powerlifting Training Strength Training Workouts Training Tips Training Exercises Fitness Exercises Gain Muscle Fitness Tracker Metabolism Fun … That said, we generally pair our lower-body work with some kind of core stability or mobility drill. Build a crushing grip and big nasty forearms with this unique exercise. Here's the missing movement. But don’t get bogged down in minutia when selecting your pairings. Unlike agonist supersets, antagonist supersets can be performed more closely together in your training routine. Position your thumbs around the handle, palms flat against the inner plate. Saved by T NATION. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. We use the giant cambered bar a lot. 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. 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. 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). Then you'll never miss a workout. UUmmmm…no more “pearls of wisdom” on performing supersets, when to do them, execution, etc.?.. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. 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. Saved from t-nation.com. So, I guess it would technically be treated like a triset (or quad-set, if one of these drills is performed on each side). Designing sports nutrition for the world's strongest athletes since 1998. Check it out. 272k members in the weightroom community. The goal is to improve the mind-muscle connection in your pecs instead of allowing the triceps and delts to take over. This one's for you. I get quite a few questions about how to plug single-leg exercises into supersets. Drop sets. Wall ankle mobilizations are one option. Your imagination is the only limit. And, if you’re feeling frisky, you can pair horizontal pushes with vertical pulls, or horizontal pulls with vertical pushes. You can expect some really bad DOMS a few days after this kind of workout. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. 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. 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. Time T Recovery Bodybuilding Science Sport How To Plan Check Tips Advice. Here's what you need to do. 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. Of which are pretty grip-intensive trap activation for a good “ tucked ” upper body positioning a. 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