Superset #2 – Incline BB Bench press & T-Bar row. On exercise 1, do 5-6 reps per set, and on exercise 2 do 12-15 reps. 8; Bench press combined with lat-pulldown or row are classic supersets. Bench row and lunge; Triceps dip and deadlift; Circuits are great for increasing all-over muscle mass (rather than in a specific muscle group), because you’re … Do 2 sets of each exercise and use any version of each exercise you prefer. Getting in some bench press and cable work. This is a great antagonistic exercise which is going to work two huge muscle groups in the body. The opposing motion has you pulling something toward your torso, as you do in a row. Here’s the main advantage of supersets. The most obvious is saving time. 2010 Oct;24(10):2873-82. J Strength Cond Res. Getting in some bench press and cable work. Superset of Bent-Over Rows and Deadlifts Supersets are very effective for building strength and muscle mass. The truest and best way to do a superset is with antagonizing muscle groups, appropriately named an antagonist superset. Seated chest press machine Seated row machine. 2010 Oct;24(10):2632-40. Cable crossovers Seated cable row. Why The classic lift for a big back. Birddog Row . Robbins, D. W., et al. But I’m not just doing this for the fun of it. 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. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. To bring up your chest, superset flyes with bench presses. Superset #2. Although they both serve the same overall purpose, there are advantages to using each in a superset. 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 … Leg Day. The following is a superset for your back that will pile on muscle like no other. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. 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. We may earn a commission through links on our site. "You'll thank me later.". 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. Superset #3. 1. You may take 60 to 90 seconds between four sets of work. This routine involves compound sets where two exercises for the same muscle group are done back-to-back. On the bench, pump out six reps. Then, flip over and perform six reps of a bent-over row. This squat/lunge superset works by combining two compound 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. Avoid using supersets on taxing movements. You’ll also feel the muscle differently, and when used periodically, this method can lead to good gains in lean muscle mass. Set up two sets of cables at a high height, with a medium to wide width. Superset 1: Three rounds of ten reps each Push-up Pull-up. Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope. 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. Do a single rep on the other. Because both of these exercises involve large muscle groups is best advise that you do this super set towards the beginning of your routine. The Finisher. How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. It's attacking your body in a way that builds the critical muscle strength you need too. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Supplementation. 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 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. Superset #4. Build critical back strength and power and shoulder-saving rear delt muscle with this series. 3. Simple as that. Ready to get your heart rate up and feel those legs burning? High Incline Dumbbell Press SS with Barbell Row. The barbell bench press. Superset 3 Muscle-up and Pistol Squat. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program. The barbell bench press is one of the most powerful exercises in really growing your chest. And you simply can't go heavy on the rear delt flies if you want to execute them well." 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. Incline Barbell Press 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. 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. Annual Meeting of the National Strength & Conditioning Association, 2011. Superset #3. As I’ll explain for individual workouts, these routines run the gamut in terms of exercise selection, rep ranges, and even added intensity techniques. Build critical back strength and power and shoulder-saving rear delt muscle with this series. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. 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). 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. 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). Leg Day. You can do just that with this superset. 4 Supersets to Grow Your Back to Colossal Proportions. Journal of Strength and Conditioning Research. 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