Antagonist Superset Tips, Tricks, And Tactics. Here again, you can easily transition from one exercise to the next without moving around, making this is a good option for those days when the gym is busy and equipment is hard to come by. You may take 60 to 90 seconds between four sets of work. A1) Incline dumbbell bench press x 12 reps A2) TRX pushups x 12 reps. 2. Triceps. This is especially useful if you’re stuck in the house without gym access; if you can’t lift quite as much weight as you would at the gym, you can at least train more intensely with supersets. Below are a few superset pairings that are optimal for burnout-style workouts. This pairing has an added bonus: It’ll keep constant bloodflow in your arms, meaning a constant supply of nutrients from the muscles you’re aiming to train. Best Back and Bicep Workout for Mass (Superset!) Since you’re resting less frequently, you’ll also be keeping your heart rate elevated more consistently throughout the workout, training your cardiovascular system more than you might expect. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll be pairing three exercises in a back-to-back-to-back fashion without rest, referred to as a triset. Each pairing is designed to exhaust opposing muscle groups without overtaxing your central nervous system, which can make you lose your ability to stabilize and correct your form. We may earn a commission through links on our site. Additionally, the glutes will be easier to “feel” when you go back to the main exercise, increasing their function in the squat. You increase training density, and can use the pairings to bring up weak areas. This is one of the safest supersets out there. A superset or exercise pairing is ideal when you alternate two of the same, opposite, or unrelated exercises with each other, including limited rest in-between the pairing exercises. During those 60 to 90 seconds, you’re catching your breath, not lifting weights. The Best Exercise Supersets to Train Your Glutes and Increase Your Strength Shake your moneymaker with these powerful posterior-building exercise pairings. For one, if its an area you’re focused on improving (the glutes in this case) you’re getting targeted work after the general fatigue of the squat limits your workout. Its effectiveness is largely based on the phenomenon of post-activation potentiation (PAP), which refers to the acute enhancement of muscular contractions due to heavy lifting's effect on the muscles and … For example, if you do a set of squats and then a set of chin-ups, that’s called a superset.. Squats, set #1 Chin-ups, set #1 Rest 2 minutes; Squats, set #2 Chin-ups, set #2 Are Supersets Good for Building Muscle? It's traditionally performed with a barbell. In my opinion, the best muscle groups to superset are biceps and triceps. Your chest, the prime mover during the bench press, is still getting the “rest” it needs, while the rest of your body, led by your back muscles, is working. Shoulders. Add these to parts of your current workout or try a full-body superset workout. If you’re aiming to build strength, rest between sets is key, and normally, that means a lot of dead time in your workout. Sure, you could try all those approaches, and you’d probably see success with them, too. The following exercise pairs will help you reach your fitness goals faster. Back superset The best method is to choose supersets in the following two categories: Active rest: Use for the big lifts like squat, deadlift, and bench press variations. Adding a carry gets you in a more upright posture to recover your breath while also challenging grip and core strength. Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. Antagonists: Pair supporting movements that hit opposing muscles or movements in the same body area. This 5-Move Workout Builds Total-Body Muscle, This Total Body Blitz Workout Torches Body Fat, Supersets Workout to Build Muscle and Burn Fat at the Same Time. Gerry_bhoy 40 Gerry_bhoy 40 Chunk. They’re both miserable but for different reasons, and that makes them a perfect pair. So how on earth do you hit every single bodypart every week, especially if you really want to hammer each muscle? You could say they’re like peanut butter and jelly, cream with coffee, or the aglet (hard part on end of shoelace) to a shoelace. Biceps. However, I often see poor choices in terms of exercise pairings in the lay population. If the grip position is too much of a challenge, a goblet squat with a dumbbell works great also. The front squat also is an anti-flexion core exercise, whereas the chin-up is a powerful anti-extension core exercise (when you don’t flail around while you’re doing it). Ideally, you want to aim to superset opposing muscle groups and motions. Back. Here’s a sample arm workout to try that’ll boost both strength and size gains: If you can only train three days a week, a solo arm day is a waste of time. Even better, both movements challenge your total body more than you think, leading to greater calorie burn and total body muscle development. Here we’ve got the squat again, this time paired with a shoulder-elevated hip lift. Prime movers in the bench press include muscles that assist in pushing the bar forward such as the pectoralis major, pectoralis … Let’s say your bench-pressing. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. 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. For best results with big compound movements, make sure you’re working your antagonist muscles through similar planes of motion: for instance, pair … Training these two muscle groups together gives you a great pump. Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. Lunges. A superset involves pairing two exercises together and … In each superset of this workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting. Remember to mentally focus on each exercise without haphazardly and carelessly moving from one to the other. Aspiring bodybuilder, Alan Armstrong puts together a nice shoulder superset workout using the Arnold press and upright bench dumbbell flyes. The squat motion, whether it’s a goblet squat, front squat, or bodyweight squat, will always emphasize your quads slightly more than the hinge motion, which is typically meant to stimulate hamstrings and glutes. If you’re going heavy on deadlifts, there isn’t much you’re gonna want to do with them, especially anything taxing on the core or grip. While there are a lot of pairings that make sense, often times I see mistakes made when certain exercises are partnered that can detract or even potentially cause harm when combined, the workout equivalent of bleach and ammonia. A superset, often called a “paired set” in the research, is when two exercises are done one after the other. The muscle groups that respond best to antagonist supersets, as well as being the most popular to train this fashion are the biceps and triceps. The best way to do a superset is with antagonizing muscle groups. Or you could explore what just may be the most time-efficient methods of handling classic strength-building exercises, the superset. This is exactly what makes a superset chest and back workout suitable for relatively lighter workouts, where your goal is not only to stack weight & volume, but feel the muscles better, overall. Here’s the beauty of a superset: It maximizes your time. For example, supersetting a shoulder press with a calf raise isn’t going to achieve anything. As much as this one seems like pandering, I like bi’s and tri’s together a lot. What Is A Superset? High Rack Pull - to focus on the thoracic extension a little more, improving your posture and ‘shifting’ the focus of the deadlift towards your back, a little away from the legs. Dumbbell Bench Press: Do 10 to 12 total reps. Goblet Squat: Do 10 to 12 reps. You can use a kettlebell, dumbbell, or a gallon of water if you can't find any weights. Additionally, these two exercises are good choices together because they reinforce posture, and save the elbows. Best of al.The 20-Minute Superset Workout That Hits Everything! Rather than spend too much time telling you what not to do, here’s five of our favorite ways to make 1+1=3. Do 3 supersets with 10 reps on each exercise. Chest. By strategically pairing supersets we can further manipulate the strength curve, add volume to the workout and create much better metabolic stress. 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. Let us know in the comments…. Our product picks are editor-tested, expert-approved. Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. Ultimately, this leads to superior, more time-efficient workouts, improved fitness, and extra fat loss! To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Other exercises to pair with a deadlift as a superset include: Pistol squats. Why It hits your upper back as well as the back of your shoulders.. How Lie chest-down on the bench holding light dumbbells. The best part is supersets can work on both short and long run days. Biceps-and-triceps: Doing an exercise for biceps emphasizing flexing your arm at the elbow and hits the front of the upper arm. Pairing an isolation-type exercise with a compound exercise allows you to do several things. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Don’t do that. Front squatting doesn’t place a lot of stress on the lats and thus its a great natural fit with the chin-up. It's time efficient and helps develop muscle endurance. I’ve listed a bunch of the best below. Train chest and back at once with supersets, and you’re helping to avoid that. ... Take a pair of dumbbells and do your flat flyes, which will stretch out the lower part of your chest and get it ready for the blood coming into them from the presses you’ll be doing. Hard to do wrong, quick learning curve, super scalable. Performing these exercises when you are most energetic and fully rested is extremely beneficial. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. Similar to week 1, each triset will focus on a single body part (three chest exercises or three back exercises, for example), as opposed to combining multiple muscle groups in a given triset. Push-Up and Inverted Row Benefits: Horizontal pushing and pulling strength, focusing on the chest and traps. Superset Chest Workout / Best 5 Supersets To Build A Bigger Chest ! But first, here’s a short list of important instructions for your antagonist superset workouts. The key to supersets is how you create proper pairings. However, just standing around is kinda boring, so throwing in some ankle mobility work is far better than TikTok. 1. Meanwhile, you straighten your arms with your triceps, emphasizing the back of the arm. With a superset like this, you get to understand this difference really well. 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