He is STACK's Expert of the Month for February 2012. Deadlifts and Pull-ups. By Craig Ballantyne. If you can’t do weighted pull-ups or regular pull-ups, use the assisted machine, or you can substitute with lat pulldowns Get a good pump on that last round of supersets (final two exercises) by focusing on contracting the muscles How I Built This Lean and Strong Workout Program Sets/Reps: 3-5x3-6 for Kettlebell Clean and Press and Max - 2 for Pull-Ups. Seated row machine, Hammer strength row machine Front squat Romanian deadlift. After a short pause, slowly lower your body until your arms and shoulders are fully extended. It goes like this Deadlifts Rack pulls Lat pull down/ pull-ups Bent over alternating row 1H kettlebell swing The exercises on Thursday, my dedicated "leg" day, also compliment my deadlifts Back squats 1 leg deadlift Double kettlebell front squat Double kettlebell swings Monday is a "push" day (with back squats) You may have heard of superset workouts before, but did you know there are at least a half a dozen different types of supersets, and one of them is the ultimate way to build more muscle and strength in less time? With antagonist supersets you take little or no rest between each pair of exercises, then after the two exercises in a row, you take a rest period before doing the superset pair again (important). Do you have any questions? Once you understand the principle of antagonist supersetting and you’ve seen a list of examples like this, you’ll be able to start brainstorming even more ideas on your own. Best Upper/Lower Body Superset Combos. This can most easily be done with a special device called a “D.A.R.D.” (dynamic axial resistance device), or it can also be done with a cable handle and a pulley system. Fasted Weight Training: Is It Killing Your Muscle Gains? Just waiting for a good deal on one. Besides being a strength coach, Meglio competed in his first powerlifting meet in 2010, setting the New Jersey state record for Squat, Deadlift and total in his weight class and division. One legged romanian deadlift, Hack squats 12 reps on each I’ve chosen the front squat over the standard squat where the bar is behind the head for … Single Arm Dumbbell Row / Barbell Bench Press. Machine High Curl- 3-4 Sets x 8-12 Reps . Early Specialization vs. Combining them into a push-pull pairing is also one of my personal favorite ways to blast the entire upper body. While the deadlift works 90% of the muscles in the entire body and is also considered a pulling movement. Deadlift (conventional) Weighed Chin-Ups Back Squat DB Bench Press Honorable mentions: Front Squat, Loaded Push Ups, Bulgarian Split Squats, BB Push Press, Weighted Pull Ups I like Chin-Ups than Pull-Ups do to the better range of motion that can be achieved. Best Lower-Body Superset Combos. Seated Low Cable Row w/Handles- 3-4 Sets x 8-12 Reps . Relatively speaking, this is the least taxing of all the techniques listed … Low back extension (hyperextension), Vertical push to vertical pull supersets (deltoids and lats) Why This superset will add serious size to your arms. Mentored by one of the brightest minds in the strength and conditioning industry, Zach Even-Esh, Meglio has worked with athletes at the high school, college and professional level. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. Honestly, it feels like the deadlifts affect my chin-ups more than my chin-ups affect my deadlifts. Antagonist Superset Tips, Tricks, And Tactics. That’s because the amount of focus that should go into performing a deadlift at optimal level calls for staying put near the bar and getting ready for your next set . Machine Incline Curl- 3-4 Sets x 8-12 Reps . Let me know how the superset workouts go, and if you have any questions, post in the blog comments below, or join our Inner Circle if you want unlimited access to me by private forum and private message for less then ten bucks a month. Romanian Deadlift / Front Squat. Our protocols and training are based off of the most recent and reliable scientific research and expert experience of over 15 years in the field. Barbell Bent Over Rows, Smith Machine Bench Press Push, Pull, Legs and Core Superset Workout. Subscribe (it's free) and every week I’ll show you the best science-based ways to burn fat, build muscle, and transform your body, naturally, without diet or fitness industry B.S. Very simply, you perform two exercises for opposing muscles, with little to no rest between the two. If you don’t take the rest break after each superset pair, you’ll get done even faster, but you won’t recover completely and your strength and performance will drop. WORKOUTS The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Me performing pull ups as part of a superset . Perform an additional set of Pull-Ups. Leg Day. When you're done, rest for approximately 60 seconds before moving onto the pull-up for 6-8 reps. That's one complete superset. Move Your Bump is the world's leader in conception, pregnancy, and recovery fitness and nutrition. A superset is two exercises performed back-to-back with no rest, typically on opposing muscle groups. IF so, The New Body (TNB) TURBO is the program for you: Ultra-time efficient “superset” training proven by science to build muscle in 50% of the time. The "Regular Ol’ Push-Pull" Superset This is probably where we’ve come to recognize the value of supersets more than anywhere else. The pullup primarily targets your latissimus dorsi, or lats for short, which is the largest muscle of the back. Here's Why, Inexperienced Lifters: How to Build Strength Now, Arm Exercises for Athletes: Triceps Edition, Use These Exercises to Decrease Neck Pain and Headaches, Assume Push-Up position with hands slightly wider than shoulder-width, Bend elbows and lower until chest is two inches above ground; keep elbows to sides and core tight, Forcefully push up against ground to return to starting position, Hang from bar with slightly wider than shoulder-width grip and body in straight line, Keeping body rigid, pull body up until chest touches bar, Lower with control until arms are straight, Assume athletic position grasping kettlebell in hand at hip height, Hinge at hips and bend knees to swing kettlebell through legs, Extending hips and knees, pull kettlebell up, keeping it close to body, Drop under kettlebell with bent knees, catching it in rack position, Forcefully extend hips and knees and simultaneously extend arm to push kettlebell overhead, Lower kettlebell to rack position, then straight down and immediately repeat for specified reps, Place hands slightly wider than shoulder-width and grip bar with palms facing away, Pull up until chin is over or even with bar, Don't swing body or use legs for momentum, Stand at bar in Deadlift stance with feet hip-width apart, Grasp bar with over-under grip just outside of stance, Drive up to standing position, keeping back flat and chest out, Bending hips and knees, sit back into quarter-squat, Quickly swing arms forward and simultaneously explode with legs to jump forward as far as possible, Land with stable base; absorb impact by allowing body to return to start position and immediately repeat for specified reps, Grasp dumbbells with arms fully extended and palms facing each other, Pull shoulder blades together and pull dumbbells to armpits; keep elbows close to sides, Sit on ground with upper back against bench, knees bent and right foot on ground, Squeeze glutes and extend hips toward ceiling to form bridge, with right knee at 90-degree angle and and left knee at 90-degree angle in air, Hold top position for one count and return to start position, Repeat for specified reps; perform set with opposite leg, Assume athletic stance with bar on back and feet slightly wider than hip-width, Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to ground, Extend hips and knees to drive up out of squat position. Bent over dumbbell laterals (reverse flyes). 1. Below are my top five supersets for athletes, which you can incorporate into your workouts. On the back/legs workout, I have been trying to superset squats with weighted pull-ups (4 working sets, 8-10 reps; rest about 60 seconds between exercises, 90 seconds between sets). This is paired with a basic 30 second plank for some added core work. Barbell Bench Press How For the pull-ups, hang from a bar with an overhand grip. Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. When I watched her set up a bar in the power rack at knee height and then dropped some plates on the floor so she could superset them with deficits, I knew it was my kind of programming. Grab a kettlebell or dumbbell and bang out between 6-8 reps (remember, if you feel like you could have completed 2-3 more good reps, it's time to step up in weight). Winter Weight Gain: Does Cold Weather Make You Fatter? Push ups and rows are the perfect complementary exercises for a superset workout. How Long Should Your Workout Be To Build Muscle. My Tuesday is a dedicated "pull" day. Incline BB Bench press & T-Bar row. It'll make for better quality sets in the long run. It's much harder to superset two exercises that involve pulling (like a hanging leg raise and a seated row), than it is a pairing where your grip catches a break (such as a row and a press). Early Sampling: Which is Better? STANCE Both are supremely tough, which you’ll quickly realise when you see the very first superset in workout 1 involves five sets of two different kinds of pull-ups. Let’s first look at what many refer to as the upper body squat: the pull up. Burn the Fat, Feed the Muscle is the classic “bible of fat loss,” based on the tested, proven methods of bodybuilders and fitness models. The new edition is now available not only in hardcover, but also in audiobook here: https://amzn.to/2pCG7lX, IS BUILDING MUSCLE IN LESS TIME YOUR #1 GOAL? The Definitive Guide To Antagonist Superset Training: How To Build More Muscle In Half The Time, How Lifting Weights “Backwards” Helps You Keep Gaining Muscle And Lifting Pain Free For Life, Why It’s Possible To Gain Muscle Lifting Light Weights For High Reps… And The 1 Key To Making It Happen. Bench Press and Bent-Over Row. There are three classic antagonist superset combinations (most popular): Chest with back, biceps with triceps and quads with hamstrings. Two dumbbell pullover, Chest and rear deltoid supersets Here's a gem I picked up from national champion strongwoman Maya Camille Winters. Two minutes is standard, but one minute may be enough for small muscles like arms that aren’t so taxing. I guarantee you won't be disappointed. Perform an additional set of Inverted Rows. DUMBBELLS There are many benefits to incorporating this type of training into your program. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. EXERCISE Push up Inverted row. Then after you finish the second exercise you take a normal rest interval (about a minute or two). Why it makes sense: This superset requires you to train two opposing upper-body muscle groups back to back. Unless doing really light deadlifts, I would not recommend doing deadlifts in a superset. Incline two dumbbell tricep extensions, Standing dumbbell curls Cable crossovers Seated cable row. 6. Sets/Reps: 3-5xMax minus 2 reps each exercise. Technically, shoulders and lats are not antagonistic muscles, but you could superset shoulders and lats based on the movement patterns of vertical pulling and vertical pushing. Two dumbbell bent over row, Seated chest press machine One arm deadlifts, trap bar, thick bar (over/under & over/over). Superset It. What is an antagonist superset? Check back here on Burn the Fat Blog every week for the latest updates. Reverse Lunge One legged romanian deadlift. Superset 1: Parallel-Grip Pull-up with Parallel-Grip Dip. That would be like doing wrist curls supersetted with reverse wrist curls. (Supersetting bis and tris is a phenomenal technique that helps you gain arm muscle while simultaneously reducing your gym time. A superset is two exercises performed back-to-back with no rest, typically on opposing muscle groups. I’ve listed a bunch of the best below. The pull up works the largest muscle of the back, the latissimus dorsi. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Get Faster for Any Sport With This 12-Week Speed Workout. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. Now you have my top five supersets for athletes. Normally chest and shoulders wouldn’t be considered an antagonist superset, but the rear deltoids are more like part of your back. In the third superset, you’ll be pushing and pulling your bodyweight to get an excellent upper body workout. There are some great exercise combinations listed above, but this only scratches the surface of the superset training method, and you’ll be learning more as you keep following upcoming Burn the Fat Blog posts. | Lower-Body Strength and Power Superset, Sets/Reps: 5-6x3-5 each exercise (and leg). So now let me give you a bunch of examples of antagonist superset workouts. Also, you can perform more exercises in a shorter amount of time, since you are using your rest time to work a different muscle group. This increases the quality and efficiency of your workout and even offers a conditioning benefit. | Superset 1: Three rounds of ten reps each Push-up Pull-up. Now that we’re past the first two exercises, it is time to one up … Yes, the chins will very, very slightly impact your deadlift. Burn The Fat Feed The Muscle, IS FAT LOSS YOUR #1 GOAL? Leg curl, Goblet Squat Smith Machine Bent Over Rows, Incline Barbell Press If you’re on the 3-Day classic Muscle (3DCM) split, you’re also set for antagonist supersets. The deadlift resembles the pull up in that they are both pulling movements that move the entire body through space. Yes, But I Still Don’t Recommend Them (Here’s Why), 1 Goal Setting Secret That Saves You From Fitness Failure, Smart Goals Made Smarter: The Burn The Fat, Feed The Muscle Guide To Setting Goals For The New Year. If you've been neglecting supersets because you weren't sure what to do, try some of these. Do the goblet step-ups on a box or bench, alternating legs for 20 reps. My ceiling is low so doing dips on a machine is tough on the mellon. Lat pulldown, Machine overhead press This one weight training system is scientifically proven, it works for everyone, it’s engaging (fun, even when it’s hard), and it gets you finished with your workouts up to 50% faster… In today’s post I’ll explain 8 tips on using this killer technique and show you 33 different supersets to build or sculpt every muscle in your body…, The one type of superset that almost every trainer and exercise scientist agrees is the ultimate method for optimizing muscle-building efficiency is called…. Goblet Squat Two dumbbell Romanian deadlift. Oleksii Novikov Sets 18-Inch Deadlift World Record That leaves us with the pull up and the barbell row. Barbell lying tricep extension, Preacher curl Pull Up / Barbell Standing Overhead Press. There are enough possibilities for antagonist supersets to keep you busy a long time. Regardless of your goal, supersets are an extremely versatile form of training and should be used by all athletes to improve performance. | Pull ups or Chin ups, Quad – Hamstring supersets Back Squat / Chin Up CHEST Avoid pairing lengthy movements like … 2. I very rarely pull from the floor a traditional deadlift because the strain on the quads and glutes trigger my hip flexors to tighten and out goes the back. 8. For more information, please go to MeglioFitness.com. Abs and lower back are also antagonist (opposite) muscles, so you could pair up an ab exercise with a low back exercise (Hyperextension paired with crunches, for example). This is one of the best upper body superset combinations. Close grip lat pulldown, Arnold (dumbbell) press Quad – Hamstring supersets Leg extension Leg curl. Bicep – Tricep Supersets Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. | On the bright side, if you train in a crowded gym, you can use my “NEW BODY TURBO” superset method of choosing only exercise pairs you can do at the same station or with the same set of weights. Hack squats Low back extension (hyperextension) Step ups Glute-ham raise But first, here’s a short list of important instructions for your antagonist superset workouts. Seated Low Cable row w/Handles- 3-4 Sets x 8-12 Reps is STACK 's Expert of the best ways Build... Of: Burn the Fat Feed the muscle, is deadlift superset with pull ups LOSS your # GOAL! 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