Your mid-back muscles are critical for pulling your shoulder blades down and back, a nice safe position that improves your posture and helps protect your shoulder's rotator cuff tendons (oh, and it looks badass in a T-shirt too). Lower the heavy dumbbells and grab lighter dumbbells or plate weights (or even water bottles. The barbell bench press is one of the most powerful exercises in really growing your chest. Birddog Row . To bring up your chest, superset flyes with bench presses. Now that we’re past the first two exercises, it is time to one up your game and move to the heavier, mass-building exercises. Superset 1: Three rounds of ten reps each Push-up Pull-up. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program. Compound sets are much more taxing to a specific area, and require their own set of parameters. This dropset-powered back idea builds critical mid-back strength while also developing rear delt and rotator cuff muscle. Supplementation. save time with this 6-day program that combines two great concepts: full-body training and supersets. Bench row and lunge; ... whereas with a super set or compound set you're increasing blood flow in a specific area of the body,” explains McCall. You’ll also feel the muscle differently, and when used periodically, this method can lead to good gains in lean muscle mass. Record the weight used on each exercise, as tomorrow you’ll repeat these supersets in the opposite order. The researchers found that the superset group was not only able to complete their sets … Our product picks are editor-tested, expert-approved. A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. Do a single rep on the other. The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. For example, when you do a superset of barbell rows followed by bench press, you'll be stronger on the bench press. The final workout has you reverse the order of the previous workout. Superset #2 is a chest press and a bent over row. Let’s say your bench-pressing. You'll need a bench and two sets of weights to do this move. Superset 1: T-Bar Row and Two Arm Dumbbell Row. Each workout will show you not just the benefits of the superset method itself, but the benefit of other techniques combined with supersets – techniques like pre-exhaust and extended sets, among others. This could be something like a bicep curl and a triceps extension. 4 sets of 10 reps Dumbbell Tricep Extensions; Lat Pulldowns; Superset C. 4 sets of 25 reps Pushups in the Sling Shot; Face Pulls; 90 seconds of rest should be used after each superset (so 11 rest periods in total). As I’ll explain for individual workouts, these routines run the gamut in terms of exercise selection, rep ranges, and even added intensity techniques. "You can do that even with a set of 25s if you really focus on that squeeze. Supersets are very effective for building strength and muscle mass. So if you're going to superset a dumbbell bench press and a kettlebell row, do the row first; it'll activate all those stabilizing muscles around your shoulders and boost stability and enhance performance for the press, says Rusin. 2010 Oct;24(10):2632-40. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. Cable Crossovers SS with Push-ups & Pull-ups. Overhead press and bent-over row. We may earn a commission through links on our site. "You'll thank me later.". This routine involves compound sets where two exercises for the same muscle group are done back-to-back. Sets: 4. Seated chest press machine Seated row machine. On exercise 1, do 5-6 reps per set, and on exercise 2 do 12-15 reps. Agonist-antagonist paired set resistance training: a brief review. Take advantage of that and train both your back and rear delts together in a move that builds serious muscle and promotes long-term shoulder health, too, the Incline Row to Fly Superset … Superset A. When you're training the opposing muscle group, the other is getting some rest. Take rear delt flies for example – most people just lie down on a bench and crank them out. As with Workout 5, do 2 sets each. Bench Press into Bent-Over Row. The important thing here is to mimic the movements I chose and switch the order of exercises in each superset pairing. Flat Bench Dumbbell Press SS with Bent Over Dumbbell Row. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Pre-Workout – 1 scoop IMPACT IGNITER; During-Workout – 1 scoop AMINOCORE + (OPTIONAL) 1 scoop … For this superset, we’re going to focus on the scapular retraction version since that will complement our seated cable rows nicely. Wide grip (pec) dips Pull ups or Chin ups. This Incline Bench Superset Will Blast Your Back and Shoulders. Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. Superset 1 Push-up and Bodyweight Row. Do the workouts six days in a row yourself, or scale it back by inserting rest days between workouts. "Some moves build muscle and strength and manage to leave an entire area of your body on fire too," says Samuel. If you’re doing straight sets, then, your workout might look like this: Set #1 of the bench press; Rest 5 minutes Lower/Upper Body Supersets. Take advantage of that and train both your back and rear delts together in a move that builds serious muscle and promotes long-term shoulder health, too, the Incline Row to Fly Superset Series, from Men's Health fitness director Ebenezer Samuel, C.S.C.S. Bench press and bent over row (working chest and back) Leg extension and leg curl (working quadriceps and hamstrings) Wide grip pulldowns and close grip seated row (both back exercises with varying ranges of movement) Hammer curls and cable tricep extensions (biceps and triceps) Leg press & leg extension (post-exhaust … Superset #1. After the main bench press work, three superset clusters are done. Superset of Bent-Over Rows and Deadlifts Supersets are very effective for building strength and muscle mass. 1. For the first exercise in each pairing, pick a weight that allows you to complete about 4-6 reps. Stop just short of failure on that first move, then immediately move to the second exercise using the same weight and go until you reach failure. Now that we’re past the first two exercises, it is time to one up … These two exercises complement the push-up and bodyweight-row superset very nicely, as well. For example, Bench Presses and Seated Cable Rows. "We're trying to create a strong mind-muscle connection on those rows," says Samuel. Antagonist knockout training increases force and the rate of force development. Known for his unmatched intensity, Schwarzenegger was always devising ways to crank up the volume of his workouts. But I’m not just doing this for the fun of it. Smith Machine Bench Press Smith Machine Bent Over Rows. Chest – Back supersets Barbell Bench Press Barbell Bent Over Rows. Set up two sets of cables at a high height, with a medium to wide width. Superset 3 Muscle-up and Pistol Squat. I love closed-chain exercises like the push-up and bodyweight row (aka the Australian pull-up) because they engage lots of stabilizer muscles in addition to the prime movers. If your pecs aren’t fully pumped after the last superset, this “finisher” will certainly do … One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. Hammer strength row machine Hammer strength chest press. Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps. Do any versions you prefer of the below exercises. The birddog position on the bench reduces your stability, which helps you dial in pulling technique. Do 4 to 6 pair sof reps like this. Superset #3. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. Seated chest press machine Seated row machine. Acute effect on power output of alternating an agonist and antagonist muscle exercise during complex training. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. On the second day of the program, you’ll simply swap the order of exercises, doing the chest exercise before the back move, abs before legs, biceps before triceps, and so on. For example, if you do a set of squats and then a set of chin-ups, that’s called a superset. Baker, D. and Newton, R. U. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. Squats, set #1 Chin-ups, set #1 A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in some pull-ups for a superset! Repeat the pattern with another rep, this time doing the single row rep with the other arm. Superset #2 is a chest press and a bent over row. Again, this may be due to the greater inhibition of the antagonist muscles, but it's also likely due to getting a longer rest for each muscle group. The pullover/row combo also utilizes the pre-exhaust technique. You’ll do two exercises for the same muscle group, where the second move is one that tends to be an “easier” version of the first. Do rear delt raises with both arms. … Reps: 6-10. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope. 4 sets of 10 reps Incline Dumbbell Press; Barbell Bent Over Row; Superset B. “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. I’ve covered supersets extensively over the years through both articles and programming – from Super-Man to Super Shredded 8 – but never quite like this. 19(1): 202-205, 2005. Superset #4. Hammer strength row machine Hammer strength chest press. However, with supersets, an exerciser would perform eight reps of the bench press, eight reps of the row and rest for a couple of minutes before repeating the superset … Superset #4. When you combine the rest taken between supersets, it equates to greater total rest for each muscle group. Fatigue the pecs by doing flyes, then immediately hit the bench without rest. Explosive Back Training with Supersets – Best Back Workout for mass Ever. Here, I’m combining supersets with full-body training via a brief but brutally effective 6-day program. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. Doing two exercises with no rest can significantly cut your workout time down and get you out of the gym quicker. The first exercise is the barbell bent-over row. All three supersets … Here’s the main advantage of supersets. As Joe Weider defined it over a half-century ago, a true superset technically involves opposing muscle groups (chest and back, biceps and triceps, quads and hamstring, etc). Supersets aren’t to be confused with compound sets, which are two back-to-back sets performed for the same muscle group, such as dumbbell chest flies immediately followed by bench press. Superset #2 – Incline BB Bench press & T-Bar row. Superset #3. The following is a superset for your back that will pile on muscle like no other. Maintain the squeeze on one arm, then do a single-arm rear delt raise with the other. Dead Lifts s/w Dre Rows s/w Unilateral Dumbbell Rows . Incline Bench Dumbbell Row The dumbbell row is a great isolation exercise for the back, and often used as a ‘finisher’, the last exercise performed on your back workout to burn out the muscle (the dumbbell row is often the exercise of choice for this as it’s quick and easy to superset or dropset unlike heavy barbell based exercises). How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. Barbell Bench Press vs Barbell Dead Row; The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. Another study, this one from Canada, reported that when subjects did three supersets of rows and bench press using their four-rep max on each exercise, they were able to perform more reps on the second and third sets than when they did traditional sets. Superset training offers a multitude of benefits. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. Our second superset will hammer your upper-chest and again focus on building width and thickness in your upper/middle back with bent over barbell rows. For this workout, choose a weight on your first exercise that limits you to 4-6 reps, but don't attempt this weight on the second exercise; instead, use 50% of the weight used on exercise #1 for the second move, and take it to failure. Robbins, D. W., et al. Full-body training, as I’ve been telling anyone who will listen these days, is superior for burning fat while still allowing you to see gains in muscle size and strength. This way, when you hit fatigue on the second exercise, you know it's because the target muscle group is fatigued, not due to a smaller muscle group being fatigued. The king of chest exercises. University of Wisconsin-Parkside (Kenosha, WI) researchers found that when subjects did a six-second isometric hamstring curl before doing an explosive vertical jump, quadriceps force production was increased by nearly 15% as compared to when they did the jump without the leg curl. The below program consists of six workouts that I did on six consecutive days. But it'll be worth it. Do 2 sets of each superset/extended set pairing, using any version you prefer of each exercise. The two concepts are a perfect match, really. Ready to get your heart rate up and feel those legs burning? Maintain the squeeze in your midback on one side. 3. This squat/lunge superset works by combining two compound exercises. Do 6 to 8 pairs of reps like this. The latter can limit your gains in muscle growth and strength. This is one of the toughest single arm rows around. For example, most people tend to be far stronger on flat-bench presses than incline presses, so an extended set for chest would have you do incline presses to failure, then immediately switch to flat-bench presss with the same weight you failed on doing inclines. When body weight exercises are used, just go to failure. You may be able to find more information about this and similar content at piano.io, Build a Bigger Chest With This Bodyweight Workout, The Bear Plank Chest Press Chisels Out Your Pecs, This 15-Minute Workout Skips for Strength, How Men Over 40 Can Build Chest Strength Safely, Blow Up Your Back With This Gorilla Row Dropset, Cobra Kai's Tanner Buchanan Shares His Workout, Your Shoulders and Abs Will Love the V-Sit Halo. Incline Barbell Press 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. Superset Workout. You may take 60 to 90 seconds between four sets of work. Kelleher, A., et al. "Get the entire series in your workouts," says Samuel. "So by training those muscles first, we get more activation and stability for the movements that come after." Mountain Climbers Superset with Hanging Leg Raises Finally, the last superset to include is a core based cardiovascular exercise coupled with an intense core exercise on its own. How you do it depends on your schedule and current fitness level. Both of these movements are great for developing thickness and all the knots that make your back look like mountains on a map. Barbell Squat + Walking Lunge. Back-and-chest: When you do, say, a bench press or a pushup, you’re pushing something away from your torso. Getting in some bench press and cable … Again, choose whatever versions of the below exercises you like, and they don’t have to be the same ones you did yesterday. You can use a Smith Machine or a free weight Olympic bar (which weighs 20kg) then add the weight each side to a load which you can lift for 10 reps. My knowledge is your power – now it’s up to you to run with it and get the results.”, By logging in, you agree to Bowleg Media's In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … You’ll use the same exact weight you used on each exercise yesterday, but now the exercise order is swapped. Build muscle, burn fat and (added bonus!) Incline BB Bench press & T-Bar row. "So by training those muscles first, we get more activation and stability for the movements that come after." It also works even if you don't have the heaviest weights. The Explosive Back Training with Supersets – Best Back Work Out Ever is a series of 4 supersets, each with 3 exercises. The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency. Trisets and giant sets are two other related techniques. During those 60 to 90 seconds, you’re catching your breath, not lifting weights. Push up Inverted row. Consider these exercise pairings for an effective superset. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. Using the same weight will allow you to feel the impact that pre-exhaust can have on your strength. Cable Crossover to Machine Low Row. ); for these moves, go to failure regardless of how many reps that ends up being. In fact, Australian researchers reported that when trained athletes performed rows before doing a bench press throw, they had significantly more power on the bench press throw than when they did it without first doing the rows. I recommend performing 4 sets, aiming for 8 reps per set. Barbell Bench Press vs Barbell Dead Row The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. 2010 Oct;24(10):2873-82. Superset #2. Supersets can also be used to boost strength when training opposing muscle groups. Getting in some bench press and cable work. J Strength Cond Res. Lower down by drawing the elbows down until they are parallel with the bench (or until they touch the floor if you’re working on the floor). Finally, do an inverted row combined with push-ups. Follow that with an incline bench press combined with a standing barbell bent over row, and then do a lat pull down combined with dumbbell chest press. Research shows that a muscle will contract with more force if preceded by contractions of its antagonist (opposing) muscle group. Barbell Lunges Superset with Burpees. The barbell bench press. That’s one rep. Rest for 60 seconds after the final rep, then repeat for a total of four supersets. "This is that kind of move.". Superset with Dumbbell row: This is often performed on a bench, but I feel that I get a better range of motion by using a dumbbell rack for support. Simple as that. Journal of Strength and Conditioning Research. superset pull ups (10-12 reps) with lat pull downs (12-15 reps) - 5 sets superset bent over barbell rows (8-10 reps) with incline bench dumbbell rows (10-12 reps) - 4 sets superset seated close grip cable rows (10-12 reps) with single arm dumbbell rows (8-10 reps each side) - 4 sets Arms: In this version of compound sets, we’ll do a multijoint exercise first followed by a single-joint movement (again, for that same muscle group). From these two versions, you can create an infinite number of workouts, as I'm going to show you over the course of six workouts. Squeeze hard at the top and focus on your rhomboids (muscles in … For example, this 2017 study by Paz and colleagues compared agonist-antagonist supersets of the bench press and seated row. In cases of muscle groups like biceps, two single-joint exercises will be used. This phenomenon may be due to greater inhibition of the opposing muscles. There are two main ways to do supersets: Method 1 involves two exercises for two different muscle groups done back-to-back with no rest; that’s called a SUPERSET. And by putting rear delt and mid-back moves together, it leaves you with a strong overall mid-back pump. Build critical back strength and power and shoulder-saving rear delt muscle with this series. You’ll see this repeatedly in the below workouts, even with smaller bodyparts like forearms (where I superset forearm flexion moves with the opposing forearm extension) and calves (where I pair calf raises with toe raises, the latter of which trains the anterior tibialis muscles on the front side of the lower leg). Single Arm Hammer Strength Press SS with One Arm Lat Pulldowns. Avoid using supersets on taxing movements. Cable crossovers Seated cable row. And you simply can't go heavy on the rear delt flies if you want to execute them well." When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle – which meant using different angles on the bench and both dumbbells and barbells. Rest times: 100 seconds between sets. To start a push/pull superset, start with a flat bench press combined with seated cable row. Perform the superset four times. Bent Over Rows/Bench Press. Supersets involve two exercises done back-to-back with no rest between exercises. Exercise of the Week: DB Bench/Single-Arm Row Superset Get better at the sports you play and the life you lead at STACK. Shoulders. A superset is when you alternate two similar, opposite, or unrelated exercises with one another, and no rest in-between the pairing exercises. Lower down by drawing the elbows down until they are parallel with the bench (or until they touch the floor if you’re working on the floor). Let’s imagine that you’re pretty strong, and that you need a good 5 minutes of rest for your muscles to recover between sets of the bench press and barbell row. 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. Follow that with an incline bench press combined with a standing barbell bent over row, and then do a lat pull down combined with dumbbell chest press. You can do just that with this superset. A superset push/pull bodybuilding sorta day at Fortis Fitness. So if you're going to superset a dumbbell bench press and a kettlebell row, do the row first; it'll activate all those stabilizing muscles around your shoulders and boost stability and enhance performance for the press, says Rusin. Although it may elicit head-scratching at even the most hardcore gyms today, the practice of supersetting bodyparts was quite common a few decades ago, and its greatest proponent was none other than Arnold Schwarzenegger. On the bench, pump out six reps. Then, flip over and perform six reps of a bent-over row. Bench Press: 3 sets of 6-8 reps. Push-Ups: 3 sets to failure. This means you can get a core workout without even needing to target those muscles directly. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. Getting in some bench press and cable work. Superset 1 1A Bent-over row. Earlier we mentioned that the lateral raise is the best isolation exercise … The first exercise in this lat-building superset is the Single-Arm Band Row. Leg Day. You also attack your rear delts, too, because these smaller back muscles help drive what's called shoulder "extension," the act of moving your upper arms in line with your torso (and slightly farther back, too). The following is a superset for your back that will pile on muscle like no other. Terms of Use. Finish with a 5-second rear delt iso hold with both arms. In the superset group, subjects alternated between the two exercises whereas in the traditional set group the subjects first did 3 sets of bench press and then 3 sets of seated row. Because you’re stronger on the flat bench, you’ll be able to compete a few more reps despite hitting failure on inclines immediately before that. 8; Bench press combined with lat-pulldown or row are classic supersets. I keep both feet on the floor, bend at the waist and place one hand on the rack for support. Leg Day. I first heard about this superset from the work of Christian Thibaudeau and John Rusin. Improve your training, nutrition and lifestyle with daily . Whenever you do a row exercise, you aggressively stimulate your mid-back muscles and your lats, keys to overall back development and strength. While we always prefer free weights, there are times where you do need to take advantage of the work of cables. This second superset will target the upper chest and the entire back musculature. Why The classic lift for a big back. Wide grip (pec) dips Pull ups or Chin … Although the term “superset” refers to the consecutive performance of two different exercises with no rest between, the variation Schwarzenegger most cherished was the coupling of exercises targeting antagonistic bodyparts. This combo is extremely effective for blasting the quads and glutes. How Hold the bar with a shoulder-width overhand grip. This is the pre-exhaust version of workout 3. Start with your chest on an incline bench, core tight, holding two dumbbells below your shoulders. 4 Supersets to Grow Your Back to Colossal Proportions. Although they both serve the same overall purpose, there are advantages to using each in a superset. Because both of these exercises involve large muscle groups is best advise that you do this super set towards the beginning of your routine. Superset 2: Inverted Row and Bench Press Pairing pushes and pulls on the horizontal plane is more than balancing muscle groups. This workout utilizes extended sets. By Ebenezer Samuel, C.S.C.S. (To download a workout to your mobile device, click on the workout title – Workout 1, Workout 2, etc.). Master The Incline Bench Row To Blow Up Your Back, Crush Your Back and Abs With This Smart Series, This Full-Body Dumbbell Workout Takes 20 MInutes, Blast Your Muscles and Lungs with These Sinister Supersets. In a third study, supersets consisting of bench press immediately followed by lat-pulldown and then resting for 180 seconds before the next superset, resulted in 10% more weight lifted than traditional training with 90 seconds of rest between each set: first three sets of bench press, then three sets of lat-pulldown. Engage through the chest to press back up. and Do 2 sets of each exercise and use any version of each exercise you prefer. High-to-Low Cable Fly. Upright Row + Lateral Raise. The Finisher. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. Journal of Strength and Conditioning Research 24(4):1043-1051, 2010. Tighten your shoulder blades. The most obvious is saving time. Keeping your chest against the bench, row the weights up, … The classic push/pull pairing doesn't get any better than this. RELATED: Exercise of the Week: DB Bench/Single-Arm Row Superset. It's a great third exercise in a total-body workout too. Specifically, he would superset chest with back exercises and biceps with triceps. Superset #1 Barbell Bench Press. Shoulders. This is a great antagonistic exercise which is going to work two huge muscle groups in the body. Compound Supersets This is an advanced method because heavier weights are being used in both exercises on the same body part, which can lead to … Those being of course the chest, and a large part of our back. Generally speaking, the legs are a popular body part to train. A superset, often called a “paired set” in the research, is when two exercises are done one after the other. Do a set of biceps curls and then hit the triceps pressdown with no rest in between.