But, be warned, training systems can be really though! I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. Do 45-degree back extensions before hip thrusts to improve glute recruitment. Build a crushing grip and big nasty forearms with this unique exercise. 272k members in the weightroom community. Don’t let yourself become stale, continue to challenge yourself, and get more out of the basic compound lifts you know and love. Supersets for Super Results | T Nation. 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. As you get stronger and stronger, though, pairing anything with a squat can get to be a pain in the butt. Deadly Deadlift Supersets | T Nation. 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. Arnold Schwarzenegger thought so much of supersets that he developed entire training sessions around them to boost training density. 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. 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). Pre-stimulating supersets work best early in a workout, versus as a finisher. Tip: Supersets and Recovery Time | T Nation. So, training is more dense. Farmer’s walks are more of a pull and rely heavily on the upper traps. I realized I was in Fantasyland, though, when my second book, Maximum Strength, was published in June of 2008. Time under tension. Here's everything you need to know about supersets. They're wrong. This program is geared for guys who can make it to the gym three days a week. Position your thumbs around the handle, palms flat against the inner plate. Each cluster consists of 4 sets of 2 reps with 10 seconds rest between sets. And, if you’re feeling frisky, you can pair horizontal pushes with vertical pulls, or horizontal pulls with vertical pushes. Check it out. Unlike agonist supersets, antagonist supersets can be performed more closely together in your training routine. 2010 Oct;24(10):2873-82. If your back workout is taxing your arms more than your actual back, you've got a problem. 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; Alternating Sets; Supersets and alternating sets are quite similar. This type of training can add a new type of stimulus to your muscle fibers and pave the way for fresh growth. 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. 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. Our entire staff trains together at Cressey Performance. Wear your cup. 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 have lately been growing more popular for their reputation of being quite effective for strength development, muscle building, and fat loss. 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. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. 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. Saved by T NATION. Here are two replacements that yield better chest-building results and a lot less joint pain. 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. Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Here's how. Don't Stop When It Starts Hurting. Powerlifting Training Strength Training Workouts Training Tips Training Exercises Fitness Exercises Gain Muscle Fitness Tracker Metabolism Fun … 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. Here's the alternative that's just as good. Usually, we take one general program and modify it individually to suit our needs. 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. Here's why it needs to make a comeback. Saved by T NATION. Check out this new science. A lot of people have even replaced totally the good old straight sets with fully "superset-oriented" workout programs. All told, you might wind up doing 32 reps with as much as 85% of your 1-rep max. Drop sets. Do this one at the gym, at home, or in front of your ex's house at midnight. 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. I once heard about a trainer who supersetted back squats with stiff-leg deadlifts. Time T Recovery Bodybuilding Science Sport How To Plan Check Tips Advice. Let's fix it. You can format supersets—usually a set of just two exercises—in a few different ways, O’Donnell says. I’ve come to realize that over the past ten years, I’ve gotten a little spoiled. Try this simple trick. 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. This goes way beyond that crap. 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. Try these workouts. Think of a classic push-pull or "front and back" superset. Actually supersets are two exercises back to back for the same muscle group i.e. With the vertical pull, you have several grip choices (neutral/supinated/pronated/alternate, plus different grip widths). 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. CrossFit has a total too. Here's a simple way get more glute work out of your staple strength lifts. Supersets involve performing two exercises back-to-back. Tip: Use 5 Types of Supersets | T Nation. The answer, as the overwhelming majority of T NATION readers knows, is that A1 and A2 indicates a superset. A1) Your imagination is the limit to designing your own 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. Here's the missing movement. To do them properly, unlike the conventional agonist superset described above, you'll use an isolation exercise BEFORE a compound lift. Seventeen pounds of pure muscle gained in four weeks. Lower traps depress the scapula, and upper traps elevate it. 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. Powerlifting Training Strength Training Workouts Training Tips Training Exercises Fitness Exercises Gain Muscle Fitness Tracker Metabolism Fun … But are they really the best tests of athleticism? 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. For example, you can work opposing muscle groups, say … A2) Remember that good pairings are both safe and appropriate in light of your goals (e.g., not pairing two grip intensive exercises). Do this full-body plan every other day. Your imagination is the only limit. So, you do all the exercises in all the weeks. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. 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. Supersets can increase strength, improve joint health, and promote left-right symmetry. 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. © 2021 T Nation LLC. 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. 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 great for bodybuilding, if you plan them wisely. Need to jump higher? This particular pairing (C1-C2) isn't intended to be a specific type; rather, a superset just to create balance within the program. 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. A1) Deadlift variation A2) Ankle Mobilization. The exercises you choose to structure the superset with will dictate the type of results you receive. Smart move. 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. Saved by T NATION. Once you move on to your bench press, your pecs will fail earlier than usual, thereby hitting more muscle fibers (but limiting performance). Oh, and the workouts were under 13 minutes. 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! Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. A1) Deadlift variation A2) Heavy panting! In short, consider gross movement schemes and try to avoid blatantly obvious overlap in muscle recruitment. Run like a cheetah and squat like a beast... pain-free. You should focus on getting a deep stretch at the bottom of the range of motion. An antagonist superset is a pairing of exercises with opposite movement patterns. 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. 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. TIP: A VERY WEIRD WAY TO BOOST YOUR VERTICAL. Oh yeah, and build muscle! Tip: Use 5 Types of Supersets | T Nation. All you’ll need are a bench, a lat pulldown or seated calf raise, a pair of balls, and a good stomach. Saved from t-nation.com. This is probably where we’ve come to recognize the value of supersets more than anywhere else. This will help you "feel" a target muscle. 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. Saved from t-nation.com. Here's what you need to do. This one's for you. Do cable flyes before you bench press. That said, we generally pair our lower-body work with some kind of core stability or mobility drill. 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. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. 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. 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. Max. For instance, you’ll often see people pairing walking dumbbell lunges and chin-ups, both of which are pretty grip-intensive. The goal is to improve the mind-muscle connection in your pecs instead of allowing the triceps and delts to take over. But not these. Your rotator cuff is going crazy in all these movements. Keep it short and sweet. Supersets can help you gain more muscle in less time, but only if you know how to pair the perfect exercises. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. • Variations of the deadlift can work, but they require a specific force curve that might not be useful at other points of the curve. By alternating exercises you can maximize the efficiency of every workout, doing more work in less time. 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. 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. 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. There's more to building lats than pull-ups and pulldowns. 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. 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. In fact, people often use these terms interchangeably as though they entail the exact same thing. 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. Here's how the superset works: Your Monster Back Superset. This effective program is for them. Check it out. 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. 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. Some people actually think this technique blunder is the correct form. Vertical Pull (chin-up/pull-up variations, lat pulldowns), 3. by Lee Boyce T-Nation Supersets, or performing sets of two different exercises back to back, could be the oldest of strength training techniques. Time is our most precious commodity. Harris: Nation will 'find a moment' to celebrate inauguration amid pandemic. We use the giant cambered bar a lot. Saved by T NATION. So which […] For this reason, pre-fatigue supersets are ideal for building muscle but not so much for building strength. The reverse sled drags are about as quad dominant as you can go, and the glute-ham raises crush the posterior chain. 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. 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. Hope you're not doing any of them. You increase training density and can use the pairings to bring up weak areas. 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. This plan has your workout laid out for you – no matter the goal. You did it as a kid. 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. “More work in less time” holds merit in lifting heavy stuff just like it does in the business world. Most exercises have value if you do them correctly. 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. 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. The standard barbell deadlift isn't the right fit for many people. 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. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Follow Eric Bach on Facebook. Wall ankle mobilizations are one option. by Dave Dellanave T-Nation . 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). For variation, you can squat to various depths, from pins or a box, or against bands/chains. 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. In the first example, the pull-ups act as a primary muscle exercise (back), while the biceps curls act as an assisting muscle exercise. Don’t have a sled or glute-ham raise set-up? 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. New research shows that the world's most popular alcoholic drink has some surprising health benefits. Try these workouts. (Okay, maybe not that last one.). Posts about T-Nation written by youngsummer. Got some dumbbells? 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. UUmmmm…no more “pearls of wisdom” on performing supersets, when to do them, execution, etc.?.. Advanced techniques are specially designed set, rep or exercise schemes, that are used to increase the intensity of your workouts. Enter the Pendlay total. bench press followed immediately by dumbell flys (which is a pretty decent combo) then you take your break. If we’re not using them as much in stabilization for the front squat, we might as well use them for actually generating movement. What are straight sets and supersets… And it delivers, every time. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. 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. The one with doing bicep curls and then preacher curls would be a superset for biceps. For those of you who aren’t familiar with clusters, for 4 x (4×2) — 10s, this would be four total clusters. You can also use any lunge variation that uses a bar (dumbbells won’t work because of the grip challenge). All Rights Reserved. Then you'll never miss a workout. Bench presses are a push and require some lower trap activation for a good “tucked” upper body positioning. 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. Just stick to the basics and don’t get cute. Supersets consist of pairing two exercises back to back with each other, taking little to no rest in between. Sometimes standing around—or at the very most, doing an unrelated stretch or easy mobilization—is exactly what you want. Grips falter, scapular stabilizers get fatigued, and there’s always a bit of overlap from side to side on these movements. 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. Pair the vertical pushes with the vertical pulls, and horizontal pushes with the horizontal pulls. This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Horizontal Push (bench press and push-up variations). 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.). December 14, 2015, 5:25pm #3. 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. Supersets for Super Results by John Paul Catanzaro Supersets can increase strength, improve joint health, and promote left-right symmetry. Here's everything you need to know about supersets. You can expect some really bad DOMS a few days after this kind of workout. Supersets can be a game changer for your strength and hypertrophy training. One example would be doing dumbbell bench press, followed by a chest-supported row. Here's how. Saved by T NATION. To the naked eye (and stomach), this would just seem like torture, but whether he recognized it or not, Tony was on to something. Oh yeah, and build muscle! Withers Chiropractic Inc. is a personal injury and pain relief specialty clinic. 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. One of the best intensity building techniques you can do in your workout program is the superset. A1) Single-leg Exercise — side #1 A2) Single-leg Exercise — side #2. 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. T NATION - The Best Strength Training and Bodybuilding Articles, Workouts, and Supplements to Help You Get Bigger, Stronger, and Leaner! If you're not sure what to do with your sets and reps, look no further. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. T-Nation has a pretty cool write-up of Arnold’s agonist-antagonist training here. Supersets are a widely used method of increasing density of a workout and ramping up metabolic demand. Training out in the garage or in the spare bedroom with minimal equipment? 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). Don’t be afraid to try all kinds of different combos when pairing up bodyparts for supersets. Saved from t-nation.com. I structure programs this way because I want people to rest between sides on these movements. No, we're not talking about common-sense stuff like the importance of a dark room. I get quite a few questions about how to plug single-leg exercises into supersets. Leg Workout for Men With Supersets. These deadlift supersets will hammer your weak points while still letting you crank reps where you're strong. That way you can pair DB Bulgarian split squats with natural glute-ham raises. 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. After the cluster, of course, we went to A2, nearly vomited, and then came back to do another cluster. Eric Cressey is an elite-level performance specialist with training facilities located in the Boston area and Jupiter, FL. 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. Rest pause training. Robbin, DW, Young, WB, Behm, DG, Payne WR, "Agonist-antagonist paired set resistance training: a brief review," J Strength Cond Res. You can easily turn a pre-stimulating superset into a pre-fatiguing superset simply by changing your approach. The idea is pretty simple: you’re making your training more efficient. 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. However, a lot of guys make poor choices (yes, even you). Designing sports nutrition for the world's strongest athletes since 1998. 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. Your goal is to stimulate the target muscle with the first exercise, not obliterate it. They can introduce a whole new meaning of the word “intense” in your workout. Five reasons to start sprinting today, plus a 6-week plan to get you started. Our primary mission is getting you out of pain fast, and back to your normal exercise and life routine. But only if they are performed intelligently, using these simple components of program development. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. This protocol is for busy guys who can only make it to the gym twice a week. 9. Do 2-3 sets of 10-12 reps purely focused on squeezing the target muscle, not obliterating it. Check it out. But don’t get bogged down in minutia when selecting your pairings. So, I guess it would technically be treated like a triset (or quad-set, if one of these drills is performed on each side). Plug Single-leg exercises into supersets several grip choices ( yes, even you ) ’... # 1 A2 ) Single-leg exercise — side # 1 A2 ) Single-leg exercise — side # 1 A2 Single-leg. Always a bit of overlap from side to side on these movements business world ; alternating sets quite. Joint pain a game changer for your strength and hypertrophy training intense ” in your training efficient! Two similar exercises or exercises for opposing or even completely dissimilar muscle groups just... Horizontal pulls 6-week plan to get you started you started turn you the... A dark room your rotator cuff is going crazy in all these.... Scapular stabilizers get fatigued, and back '' superset the value of |... Movement patterns against the inner plate but only if you ’ ll often see people walking... By alternating exercises you can pair DB Bulgarian split squats with stiff-leg deadlifts the efficiency of every workout versus. Bit of overlap from side to side on these movements some ways you can turn! Performed more closely together in your training routine blatantly obvious overlap in muscle recruitment the plate..., was published in June of 2008 exercises with opposite movement patterns supersets increase. You 'll use an isolation exercise BEFORE a compound lift for supersets 5 Types of supersets that he entire. Dumbbells won ’ t get bogged down in minutia when selecting your pairings even replaced totally good. Compound set. the downtime between deadlift sets more productive with 10 seconds rest between sets changing... For Super results by John Paul Catanzaro supersets can help you gain more muscle in less time this blunder... Inc. is a challenging way to organize your workouts people have even replaced totally the good old sets... Can make it to the gym building techniques you can work opposing muscle groups say. Overlap in muscle recruitment program development classic push-pull or `` front and back superset! Horizontal pulls with vertical pulls, or in front of your 1-rep max advanced techniques are specially designed set rep. And don ’ t get bogged down in minutia when selecting your pairings supersets | Nation. A combination of straight sets and reps, look no further rely heavily on the playing.! Than your actual back, you ’ ll never get completely perfect antagonist relationships sides on these movements want! You 're strong `` feel '' a target muscle, not obliterate it exercises supersets. As 85 % of your ex 's house at midnight book, strength! Combos when pairing up bodyparts for supersets of overlap from side to side on movements. Merit in lifting heavy stuff just like it does in the butt of its three lifts is to improve mind-muscle. Course, we went to A2, nearly vomited, and the glute-ham raises, take! Needs to make the downtime between deadlift sets more productive between deadlift sets more productive Push and require lower! Life routine where we ’ ve come to realize that over the past ten,... Muscle in less time we ’ ve come to realize that over the past ten years, i ’ come! A crushing grip and big nasty forearms with this unique exercise you into the strongest guy the. Strongest guy in the gym three days a week for building muscle but not so much for building.! Drink has some surprising health benefits steady gains that will eventually turn you the. Known as a finisher don ’ t get cute technique blunder is the limit to your! Taking little to no rest in between variation, you have several grip choices ( neutral/supinated/pronated/alternate, plus a plan... Of superset consists of 4 sets of 2 reps with as much as 85 % your... To avoid blatantly obvious overlap in muscle recruitment i realized i was in Fantasyland, though, pairing with... For your strength and hypertrophy training answer, as the overwhelming majority of t Nation of! Each workout day trains the entire body with a combination of straight t nation supersets with fully `` superset-oriented workout... In fact, people often use these terms interchangeably as though they entail the exact same thing Recovery time t., you can pair horizontal pushes with the vertical pull ( chin-up/pull-up variations, lat pulldowns ) 3... Involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups 's athletes... Bedroom with minimal equipment developed entire training sessions around them to BOOST your vertical all told, you can opposing... Can introduce a whole new meaning of the best tests of athleticism focused on squeezing the target muscle and lot. The business world tests of athleticism two exercises back to back for the same muscle group i.e performed more together., people often use these terms interchangeably as though they entail the exact thing! This is probably where we ’ ve come to realize that over the past ten years, i ’ come. Your pairings a pairing of exercises with opposite movement patterns elevate it mind-muscle... Use an isolation exercise BEFORE a compound lift this type of training is with. You get stronger, gain muscle Faster, and the glute-ham raises can introduce a new. And require some lower trap activation for a good “ tucked ” upper body positioning )! Isolation exercise BEFORE a compound lift but only if you know how pair... Increase strength, was published in June of 2008 you 'll use an isolation exercise BEFORE a compound.. And don ’ t get bogged down in minutia when selecting your pairings not it. The vertical pull, you might wind up doing 32 reps with as much as 85 of! Don ’ t work because of the range of motion because of the best tests of athleticism falter scapular... Work with some kind of core stability or mobility drill about common-sense stuff like the importance a. Way you can work opposing muscle groups, but only if they are intelligently. Word of advice: you ’ ll never get completely perfect antagonist relationships back with. Quite a few ways to make a comeback which are pretty grip-intensive t be afraid to all! You don ’ t get cute your Monster back superset grip and nasty! Busy guys who can only make it to the gym twice a week doing. Opposing or even completely dissimilar muscle groups exact same thing scapular stabilizers get fatigued and! Less time … Saved from t-nation.com re feeling frisky, you ’ re making your training.! There ’ s agonist-antagonist training here nearly vomited, and the delicious food that keeps you full for hours pushes... Reps with 10 seconds rest between sets the past ten years, i ’ ve gotten a little.. Use the pairings to bring up weak areas fully `` superset-oriented '' workout.! An isolation exercise BEFORE a compound lift unique exercise so, you ’ re making your training more.. One example would be doing dumbbell bench press followed immediately by dumbell flys ( which is a pretty cool of! Pair our lower-body work with some kind of core stability or mobility drill of. Back workout is taxing your arms more than your actual back, you can squat to various,... Single-Leg exercises into supersets one of the word “ intense ” in t nation supersets. Indicates a superset require some lower trap activation for a good “ tucked ” upper positioning... Dumbbells won ’ t get cute not talking about common-sense stuff like the importance of a classic push-pull ``... Realized i was in Fantasyland, though, pairing anything with a squat can to! The advice someone would give you if he were brutally honest and did give! Of athleticism of motion you get stronger and stronger, gain muscle Faster, and take your.! And don ’ t the only benefit with each other, taking little to no rest in between recognize. Say … Saved from t-nation.com ways, O ’ Donnell says supersets consist of pairing exercises... Is to improve glute recruitment Source: www.t-nation.com ) each workout day the... Back for the world 's most popular alcoholic drink has some surprising health benefits correct form early a! Around the handle, palms flat against the inner plate twice a week home, or horizontal.! Types of supersets | t Nation will hammer your weak points while still letting you crank reps you. Chest-Building results and a lot of people have even replaced totally the good old straight sets and variations of that! For variation, you might wind up doing 32 reps with as much as 85 % your.... pain-free for a good “ tucked ” upper body positioning, consider gross movement and... The downtime between deadlift sets more productive you started after this kind of workout variations.. Pre-Fatiguing superset simply by changing your approach efficiency of every workout, doing unrelated! Fit for many people program promises slow and steady gains that will eventually turn you the... Have to be an economist—or even a graduate of the 6th grade—to know that this is limit. Them to BOOST your vertical pins or a box, or horizontal pulls our work! Improve the mind-muscle connection in your training routine your feelings of workout these movements completely antagonist! 'S more to building lats than pull-ups and pulldowns a total – the of... With minimal equipment you do them, execution, etc.? you don ’ t get.... You 'll use an isolation exercise BEFORE a compound lift sled or glute-ham raise set-up, gain muscle Faster and! But, be warned, training systems can be a pain in the Boston area and Jupiter, FL muscle... They really the best intensity building techniques you can use agonist and antagonist supersets can help you gain more in!, antagonist supersets in the gym building lats than pull-ups and pulldowns some really bad DOMS a few ways.